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Your Dirty Car Could Cause Serious Health Problems

Posted by Felix Assivo on
Health & Wellness
Your Dirty Car Could Cause Serious Health Problems

A recent study showed that dirty cars are breeding deadly germs, bacteria, and bugs like E Coli, MRSA, Bacillus cereus, Staphylococcus. All these germs and bacteria were found on steering wheels, gearing knobs, door handles, car mats, and under the seat.

This study also showed that 60% of car drivers eat food in their dirty cars. Eating food in a dirty car can lead to food poisoning, nausea, vomiting, and other serious infections. We clean our rooms daily but we forget to clean the cars that we use daily for commuting.

Many health experts advise that we should clean cars daily and especially the interior of the cars as we spend a lot of our time inside the car. To help you out on how to clean your car interior, here are a few tips that you can use every day to keep your car clean.

1.      Look Under That Seat!

This is the first thing to do if you want your car to be clean and welcoming.

Get rid of all items that don’t belong in your car such as bottles, toys, wrappers, coins, etc. As you won’t be able to vacuum those items, it makes sense to get rid of them beforehand. In fact, you should look under all seats to see whether there are some surprises for you in there.

In order to make your life easier, you may want to use a car trash can to throw your empty coffee cups, cans, and sandwich wrappers. It’s easier to empty this trash can as needed instead of picking your trash from the floor or from under the seats.

2.      Shake Your Floor Mats Out Every Now And Then

This is the easiest thing you can do to make your car look cleaner with barely any effort. There’s no need for further explanation on this one. Invest in Ford Fiesta car mats here.

3.      Vacuum-Up That Popcorn!

If you’re like most of us, you do eat popcorn and Cheerios in your car. How many of those do you think you’ll find on the floor?

Thoroughly vacuum everything: the seats, the floor, the mats, the carpets, the trucks, the door panels, and the dashboard. If you have a detailing brush, use it to clean the air vents. There’s going to be a lot of dust, so make sure you have your vacuum cleaner ready to suck it up!

4.      Wipe Down And Polish All Surfaces

If car cleaning wipes are too expensive for you, consider using baby wipes to remove dirt and grime. In fact, you should be storing one pack of wet wipes in your glove compartment to have it handy whenever required. This will make it very easy for you to address all spills just as they occur.

After you wipe everything carefully, spray a small amount of polish onto the plastic surfaces and buff them with a soft, dry cloth. Avoid electrical parts.

5.      Give Your Vehicle Back The New Car Smell

Everyone adores the new car smell. You can enjoy it even in an old car, provided that you use the following recipe.

Homemade Carpet Freshener

  • 2 cups of regular baking soda
  • 10-20 drops of your favorite essential oil

Find a container with a shaker lid. Put the baking soda and the essential oil inside. Cover the container and shake it well. Then, let it sit for 24 hours.

Sprinkle this solution over your carpets and allow it to act for 20-30 minutes. Vacuum everything up and enjoy the results

6.      Clean Those Cup Holders

Many car owners overlook cup holders. This is why they fail at making their car look clean. In order to clean the edges of these cup holders, use some Q-tips and some water or cleaning solution.

7.      Make Your Own Window Cleaner

A little vinegar (half cup would do), mixed with one cup of water and 1/4 of alcohol will make the least expensive, eco-friendly window cleaner.

8.      Easy Stain Removal

You can clean seat stains with a solution of water and vinegar in equal parts. Just apply it to the stained area and allow it to sit for a few minutes. Wipe it thoroughly with a wet cloth.

Gas Safety: Common Health Hazards of Gas Heating & Their Precautions

Posted by Felix Assivo on
Health & Wellness
Gas Safety: Common Health Hazards of Gas Heating & Their Precautions

Winter season is approaching again, and necessary preparations must be made by its arrival. Several homeowners depend on gas heaters to make the cold and harsh weather bearable. This is because the appliance and its fuel are affordable in many parts of the world, but that doesn’t mean it doesn’t carry its own risks.

Risks Associated with Gas Heaters

However, gas heaters are dangerous to use in case of carelessness. If your gas heater isn’t set up correctly, gas leaks can occur, which can cause suffocation. As the gas they use is highly flammable, a small spark can create a big explosion to destroy your home.

Another risk is that your gas heater can emit toxic gases such as carbon monoxide and nitrogen dioxide into your room either because of improper servicing or the gas burner got damaged. If gas heaters aren’t connected to proper ventilation systems, these gases can spread throughout your home and deteriorate the health of all household members.

According to the CDC’s report released in 2014, an average of 420 deaths occurred yearly in the time period 1999-2010 due to unintentional carbon monoxide poisoning. To keep yourself and your family members safe from such tragedies, you must know the danger signs and precautionary measures while dealing with gas heaters. Below is a comprehensive guide.

1)   Indoor Air Pollution Due to Gas Heating

Do you feel dizzy when sitting near your gas heater? Chances are that it’s releasing toxic gases into your room, polluting your indoor environment. A gas heater gives heat by burning natural gas or LPG.

If the natural gas isn’t combusted properly, harmful pollutants are released that can bring adverse effects to your health. These pollutants are carbon monoxide and nitrogen dioxide.

A.     Carbon Monoxide

Carbon monoxide is a colourless and odourless poisonous gas thus frequently called a silent killer. As this gas is less dense, it spreads throughout the house easily. When in low concentration, it can cause headaches, nausea, dizziness, and even confusion.

People facing health complications such as asthma, chronic illnesses (heart or lung diseases), etc., are at greater risk of facing severe effects. Pregnant women are more vulnerable as they can lose their babies due to prolonged exposure.

Symptoms become severe with longer exposure, which includes vomiting, fainting, brain damage, irregular heartbeat, etc. A person can die within 5 minutes of exposure to a high concentration of carbon monoxide.

B.     Nitrogen Dioxide

Another by product produced by a gas heater is nitrogen dioxide gas. This harmful gas has a reddish-brown colour and gives off a sweet-sharp smell. Its symptoms include irritation in the respiratory tract, eyes, nose, and throat.

Exposure to NO2 for longer periods causes greater impacts on the respiratory system.

  • People suffering from asthma may become prone to lung infections or asthma attacks.
  • Longer exposure to higher concentrations of NO2 can result in a person getting acute or chronic bronchitis.
  • Children are vulnerable to attaining respiratory infections.
  • Inflammation of the airways.

C.      Prevention

If you feel any of the above-mentioned symptoms while the gas heater is running, follow the below-mentioned necessary precautions:

  • Turn the gas heater off and open the windows of your house immediately.
  • Evacuate your loved ones, pets, and staff from the premises.
  • Call or rush to a nearby hospital to get examined for carbon monoxide or nitrogen dioxide poisoning.
  • Get your gas heater serviced by a licensed gas safety engineer.
  • Check for blockage in ventilation pipes.

Look for the following signs to recognize inappropriate venting of a gas heater:

  • All members of the household feel sick when the gas heater is running.
  • People feel flu-like symptoms diminishing when they move out of the house.
  • Excess condensation on windows indoors.

2)    Leakage of LPG or Natural Gas

Gas heaters run on LPG or Natural gas, both of which smell like rotten eggs. If you notice this kind of smell while using your gas heater, it indicates a gas leak. Gas leaks are responsible for numerous deaths due to suffocation or explosions. You must make sure to switch off the gas supply in case of leakage.

A.     Deadly Fires or Explosions

As you may know, both LPG and Natural gas are highly flammable. A small spark can cause the gas to ignite, giving us fire and heat. However, if the same gas leaks into any one of your rooms, that can result in harmful consequences. The gas can easily spread across rooms, and then turning on or off a switch can cause those rooms to catch fire or may even cause an explosion.

B.     Asphyxia Or Death from Suffocation

Gas leaks can be fatal if high concentrations of LPG spread into all parts of the house. This can cause members of the house to suffocate due to a lack of oxygen.

Breathing in high concentrations of this gas can cause asphyxia (lack of oxygen). It causes difficulty breathing, slow pulse rate, and even losing consciousness. If left to worsen can result in death.

C.      Prevention

If a gas leak occurs in your home, remember not to turn on or off any kind of electrical switches. Then follow the precautionary measures below.

  • Switch off the gas supply from your gas meter or the gas cylinder.
  • Turn off your gas heater.
  • Open all doors and windows of your house.
  • Evacuate all household members.
  • Call Emergency services if anyone is having symptoms of asphyxia.

Schedule an Appointment with a Gas Safety Engineer to prevent gas leakage and related hazards. A professional gas safety engineer can inspect your appliances for safety & diagnose problems.

Getting it serviced annually will help you to safeguard household members from health hazards such as asphyxia or carbon monoxide poisoning. A gas safety check cost ranges from £30.00 to £150.00 depending on the number of gas heaters used.

Ensure that you use a gas heater in an area of proper ventilation. If the ventilation system of your house is blocked, get it serviced by a professional.

You’re Ready to Make Your Home Safe from Gas Hazards

It’s important for people to know the risks and hazards of gas heating to protect themselves and others from mishaps. If you notice any gas leakage, get it investigated immediately and check for symptoms of long-term gas exposure. The above-mentioned precautionary measures discuss how you can watch out for these health hazards and take the necessary precautions to keep your family safe.

5 Tips To Ensure Healthy Gaming Practices

Posted by Felix Assivo on
Health & Wellness
5 Tips To Ensure Healthy Gaming Practices

In 2019, the World Health Organization (WHO) has officially recognized gaming addiction as a mental health disorder. As a parent, you may feel worried about the behaviors your child experience around online gaming. You may also find it hard to create a healthy gaming balance for your kids. To help you out in this difficult situation, here are 5 tips to help you create a healthy gaming balance for your kids.

  1. Establish Limits

A Mott poll has recently revealed its shocking findings that most parents aren’t aware of the extent of their children’s gaming habits. Parents that know their children are gamers have reported that 54% dedicate three or more hours per day to gaming. Only 13% of gamer parents believe their child spends more time gaming than average, while 78% believe their child plays video games equivalent to that of peers. It is fine to have some level of gaming time and partake in some online gambling games so long as it is done with caution.

The poll also reveals that teen boys are twice as likely to spend their time gaming than girls. Meanwhile, parents of teen boys also admit that their child can spend three or more hours gaming in a given day.

It is important that parents limit screen-based entertainment for their teens to no more than two hours per day. Parents should actively limit their child’s playing time as not doing so may significantly impact other areas of their lives.

In order to successfully impose limitations on gaming, parents should not leave gaming consoles and systems in the bedroom. Most importantly, gaming expectations should be made clear from the start so teens aren’t left in the dark. It is also crucial to remove all tech gadgets from the dinner table. The idea behind controlling gaming habits is ensuring that teens don’t sacrifice schoolwork, spending time with friends, and interacting with family for gaming after school.

*Parents may also choose to hide gaming equipment in an effort to control negative gaming behavior.

  1. Disallow Violent Games

The jury is still out whether violent video games provoke teens to commit real-life violence, but it is better to be safe than sorry. Research has found, however, that teens who play violent games often end up lacking empathy and are more prone to handling weapons than those that don’t. As such, parents should help teens find fun alternatives to violent games.

There are non-violent alternatives to favorite games out there. For example, if a teen loves playing Minecraft, letting them only play creative mode versus survival mode will help reduce exposure to violence. Teens may love fantasy or strategy games filled with violence, but Common Sense Media can help parents find alternatives to these games.

It is crucial that parents are involved in their teen’s gaming behavior, but aren’t restricting to the point of suffocation. For example, parents may wish to see their children while they’re gaming or simply ask about the things they’re exposed to in the game.

About four in ten parents do their best to restrict video game playing. Usually, parents of teens aged between 13 to 15 will check maturity ratings on games to ensure they’re safe for their children.

  1. Know To Look For Signs Of Trouble

Parents need to constantly look for key signs of trouble that their teen is spending too much of their time gaming. Excessive gaming may often impact other areas of a teen’s life such as a lack of interest in other hobbies, less sleep, unfinished homework assignments, and less time spent with friends or family.

It is not uncommon for teens to play video games anywhere from four to eight hours, but this alarming habit often yields plenty of other problems. Apart from the non-stop sedentary nature of gaming, teens may gain weight, academics can suffer, and a lack of sleep may result in unhealthy behavior. It is important as a parent to act quickly at the first signs of trouble. Whether pulling the plug on gaming or asking for professional help, it is necessary to seek assistance in some way.

  1. Gaming With Parents

The ‘can’t beat them then join them’ mentality can do wonders for parent-teen relationships. Some parents may turn gaming into a whole family affair and that does allow a certain sense of control into the environment without becoming overbearing. When adults engage with their children using technology, it becomes a gateway to other interests and forms of communication.

Too much gaming is bad for any one person, but it can seriously impact the life of a teen. Parents should actively seek out ways to make gaming a relationship-building activity versus one that negatively impacts the life of their child. In fact, inviting other friends over for gaming sessions can make it into a social gathering. Many teens develop “online friendships” with gaming buddies, but this may make it hard for them to connect with others in real life. They should have the ability to separate their gaming activity from their friendships. A modern problem is that teens are having trouble communicating their thoughts and feelings as they’re too attuned to online interaction. Physically gaming with friends can help address this widespread issue.

In a hospital setting that treats mental health issues as a result of excessive gaming, virtual reality is employed. By giving teens video games and virtual reality, it teaches them to interact with peers once again.

  1. Create Alternative Solutions

Parents that have participated in a recent gaming study have revealed that they do actively try to limit their teens’ gaming time. From enforcing a time limit to encouraging other healthier hobby alternatives, most parents are aware of what their children are doing.

What many kids don’t understand is that video games are created with hooking people in mind. This means they always give some type of “reward” or “incentive” for spending more time gaming such as cool new weapons or a better score. Many studies and books have been written about the psychology behind gaming, and video game creators take advantage of this. Teens with attention problems or mental disorders are especially at risk for developing excessive gaming habits, which is why parents need to pay attention.

The best way to limit video games is to hone other interests. For some, this may be sports or group activities, and for others, it may be art or computer coding.

Preparing for Your Magic Mushroom Journey- Practical Advice from Psychable

Posted by Felix Assivo on
Health & Wellness
Preparing for Your Magic Mushroom Journey- Practical Advice from Psychable

Psilocybin (also known as magic mushrooms) is a natural psychedelic substance that can be used for spiritual and therapeutic purposes. Psilocybin mushrooms have a long history of therapeutic use and have been used by indigenous cultures for thousands of years. Magic mushrooms are gaining popularity in the Western world, with many people seeking out how to take psilocybin in order to experience its hallucinogenic effects and to benefit their mental health.

Psilocybin mushrooms are currently listed as a Schedule 1 drug and are illegal in the United States and most other countries, but continued research on its health effects may eventually change that status.

Organizations like Psychable and the Multidisciplinary Association for Psychedelic Studies (MAPS) are not only focused on spreading awareness and advocating for the decriminalization of psychedelic substances like magic mushrooms but also aim to share information that focuses on harm reduction strategies. One important harm reduction strategy is to ensure that you are adequately prepared for a psychedelic experience. It will help ensure that you are safe and will reduce the likelihood of experiencing a bad trip. We’ve compiled some practical advice from Psychable about how best to prepare for your own personal journey with psychedelics.

Find a Safe Place For Your Magic Mushroom Trip

The first and most important thing you need to do to prepare for your experience with magic mushrooms is to find a safe place where you feel comfortable.

Many people choose an outdoor setting for their magic mushroom experience. Getting outside and connecting with nature is a strong reminder that we are a part of something larger than ourselves. An outdoor setting is often the most popular choice for taking magic mushrooms because it can lead to powerful spiritual experiences.

If you choose an outdoor setting to experience magic mushrooms, consider choosing a place that is far enough away that you won’t encounter distractions. You may want to find somewhere where you can go on a hike or sit quietly and enjoy the views of nature. Having a sober sitter or guide accompany you on your trip is important so that you don’t put yourself in danger around water or roads. You should also make sure that someone knows where you are and how to find you in case of an emergency.

If you choose an indoor setting, a good place would be your own home. Home is typically a comfortable and familiar place where one feels in control. To a certain extent, you can control the environment by altering things like indoor temperature or lighting. You can also control the environment by doing things like diffusing a comforting scent, like lavender, which could help reduce any pre-journey jitters or anxiety.

Your Safe Place Includes People, Too

Finding a safe place also includes making sure you are comfortable with the people you are surrounded with. Especially if this is your first time trying magic mushrooms, it might be helpful for you to have a guide or sober sitter who has experience with taking shrooms. This should be a person you trust and who is committed to staying sober throughout your experience.

Decide if a Psilocybin Retreat is Right For You

Because psilocybin is still illegal in the United States, many people opt to attend magic mushroom retreats, which are often held in South America or other countries. Retreats are held in countries where psilocybin is legal, which makes some people feel more comfortable since they aren’t breaking any laws by partaking.

Magic mushroom retreats are often held in beautiful, tropical settings where the surrounding beaches and lush greenery bring to mind a sense of calm, peace, and closeness with nature. Packages may include lodging, healthy meals, individual check-ins with facilitators or sitters, and guided preparation activities. While this option may not be feasible for all people, for those looking for a holistic wellness experience and who want to focus on their overall mental health, it may be a great choice. You can search for magic mushroom retreats here

Prepare your Mind and Body

Once you are sure you have a safe and comfortable setting, you should prepare your mind and body. This means doing things like getting enough to eat and enough sleep the night before to help with any fatigue or tiredness that comes from traveling if you are going to a retreat somewhere away from home. You also want to make sure to have a good, healthy meal and drink plenty of water. These are all good habits to incorporate into your life anyway!

You’ll want to make sure you have supplies handy that you may need throughout the experience. Here is a list of some things to consider having on hand:

  • Plenty of water or electrolyte heavy beverages (like coconut water) to keep you hydrated, as you may experience fluctuations in body temperature.
  • A notebook or journal and pen so you can record your thoughts and experiences. You may want to come back to these at a later date to fully process your magic mushroom experience.
  • A playlist of calming music. You should choose music that is personal to you and aligns with your taste. If you are using your phone to play music, consider turning it on airplane mode to reduce distractions.

Consider What You Want to Get Out of Your Experience With Magic Mushrooms

It’s important to know what you want to gain from the experience, but also to have realistic expectations. Are you going on a journey for healing? Exploration? What do you hope will be different in your life after your experience with the drug?

If your goal is simply relaxation and introspection, just knowing that should help prepare your body and mind more effectively. But remember that it’s okay if nothing happens- different psychedelic drugs work differently on certain people. Rather than going into the experience with a certain set of expectations, try to approach the experience with curiosity and accept whatever the experience has in store for you.

If you’re going on a journey for healing, then it’s important to be mindful of that intention. If there are unresolved emotions or trauma that need processing, know that your brain may be about to relive some unprocessed emotions, which can be both an intense and positive experience at the same time. Many people find it worthwhile to have a trained therapist help them process and integrate the experience following the journey.

##Understand the Risks of Taking Psilocybin Mushrooms

Psilocybin mushrooms are not addictive but they do carry some mild risk of adverse reactions.

It’s rare for someone to have adverse reactions after taking mushrooms; however, it can happen. The most common adverse reactions are nausea, vomiting, and dizziness. You can reduce your chances of experiencing these adverse reactions by starting with a small dose. How much you take can make a difference in what the effects will feel like.

Take special care to not consume other hallucinogens or drugs while on shrooms, as this can put you at a higher risk of having an adverse reaction and may change the effects.

For more information on how to take psilocybin mushrooms, check out this article.

7 Factors To Consider When Buying A Family Car

Posted by Felix Assivo on
Health & Wellness
7 Factors To Consider When Buying A Family Car

Nowadays, purchasing something is like finding a needle in the haystack.

There is so much saturation in markets that hunting your ideal match can be a confusing and daunting process. You need to research, compare, and evaluate to ensure you are not wasting your hard-earned money.

Well, are you seeking an amazing family car that fulfills your needs perfectly? If so, then you’ve arrived on the right page. Below we have compiled all the essential factors to consider to make the wisest and the easiest family car purchase ever!

1. Cost (Not Just the Car)

You need to budget for two types of costs when buying a car: upfront and ongoing. Some of the costs you need to consider include:

  • The upfront cost of the car, whether it is a financial deal or cost upfront
  • Finance repayments – if it is dealer finance or a personal loan, you need to factor in the repayments you have to make
  • Insurance, see Car UK for great deals on insurance.
  • Annual Road Tax
  • Servicing
  • Other spending’s like repairs, new tires, and valets

All of the above costs are going to add up, which makes it important to have some breathing room in your budget.

2. Fuel

Different families have different ways of using their cars, so make sure you think about how the car you want to buy is going to be used. Are you going to drive it at low speeds in an urban environment? Avoid diesel-powered cars because they are not good at low-mileage driving and low-speed. If you get such a car, you are going to spend a lot on maintenance costs.

The best option in such a case is a modest petrol power, or if you have the budget, a pure electric or hybrid vehicle. If the family car is going to double up as a commuting vehicle that will spend time on the motorway, then it might be a good idea to go with a diesel-powered car because the fuel costs will be lower. A diesel car is a good idea if you are going to spend something like 20,000km, every year.

3. Seating

The number of kids is going to play a part when choosing a car to buy. If you have just one child, then many of the Honda models should be enough. If you have three or more children, then you have to make a lot of considerations when choosing a vehicle. This doesn’t mean going with a full seven-seat car, there are many Honda vehicles in the market that come with five seats that are going to do the job well.

4. Safety

Don’t make the mistake of not giving safety enough focus, whether you are buying a used or new car. If you are getting a new car, then go through the list of standard safety equipment carefully and then see what is on the options list – this way, you can make sure your family remains safe. Honda has great safety ratings, which is why more and more people are choosing it.

5. Finance

There are many options when it comes to financing a new car. Some of them include cash, PCP, credit union/bank loans, or dealer financing options. Take your time and choose a financing option that works best for you.

6. Consider More Than One Vehicle

It is very easy to be caught up in the process of finding a car that is going to fulfill the many roles in your life when the best option could be getting more than one car in your household. You can get a cheap petrol/electric/hybrid model to use for school runs, while you can choose something suited to long-distance driving to use for your daily commute to work. Sit down and think how easier things can be with two vehicles.

7. Interior Trim

One thing that some parents don’t consider when choosing a car is if the interior trim is good for family life. Things can get messy, especially with young kids. This is why you should choose dark upholstery (leather trim is a good option because it is easy to clean)

7 Tips On How To Get Fit Fast

Posted by Felix Assivo on
Health & Wellness
7 Tips On How To Get Fit Fast

Do you want to get fit but have a hard time getting to the gym? Well, a lot of people skip their gym sessions because they don’t have the time to do it. Yes, going to the gym has a lot of benefits such as improving your mood and reducing stress. However, many people can’t spare a few hours to do it because of chores and errands.

Packing a bag, going to the gym and getting started on your workouts takes a lot of time. However, with the right techniques, you can get an effective workout in the shortest amount of time. Here are some of the best tips on how to get fit fast.

  1. Superset Exercises

Supersets are the oldest exercises in the book since they work. You can perform 2 exercises back-to-back and get your workout completed in a shorter time. Also, you should be able to increase the number of calories burned. If you want to maintain a high intensity and get the most benefits out of back-to-back exercises, you should alternate between lower and upper body movements. That way, as one muscle group recovers, the other one is working.

  1. Time Your Rest Periods

There are so many distractions in the gym such as TV, cell phones and friends that will make it hard to stay on task. According to Thomas Paddock of Home Gym Review, it’s a good idea to bring a timer the next time you go to the gym and time your rest periods. You should limit your rest periods to 90 seconds or less. However, you can adjust the rest periods depending on your specific goals. It’s important to choose the best rest time and stick to it. When the timer goes off, you need to get back to your workouts without any excuses.

  1. Keep It Moving

When you are resting, you don’t have to sit idly on a machine. Some of the most neglected exercises include foam rolling, stretching and supersets. Therefore, you can do these during your rest periods. When stretching, you should target areas that are not part of your current workout. For instance, when doing an upper body workout routine, you should stretch your hamstrings and hip flexors during the rest periods. If there is adequate space to roll out, you should definitely consider foam rolling in between sets.

  1. Try High-Intensity Interval Training

Interval training has become very popular over the years. Sandeep Bhandari from Ask Any Difference informed us that the Tabata protocol is quite popular where people work out for 20 seconds and rest for 10 seconds in between the sets. Yes, these workouts might be shorter, they are not easy. By increasing the intensity, they can boost cardiovascular health.

If you want to get started with interval training, start incorporating some short and intense bursts in your regular cardio session. You can push the pace for 20-30 seconds before resting for the same amount of time at a lower intensity. You can repeat the sequence 3-4 times and increase it as you become comfortable with high-intensity workouts.

  1. Plan Your Workout Ahead Of Time

After a set, one of the biggest distractions is wondering what to do next. Failure to plan your workout sessions will kill the efficiency of your sets. Therefore, you need to write down your workouts in advance, suggests Maria of Bespoke Fitness Buddy. You can take a screenshot with your phone for better efficiency. If your workout routine requires special equipment, you need to get them beforehand to allow faster transition between sets.

  1. Have A Backup Plan

If you have written down your workout routine but find that all the machines are taken, you should have a backup plan in place. If you visit a busy gym, you will find that it’s hard to get a machine when you need it. Rather than waiting for another gym member to finish using the machine, you should have a backup plan ready for every exercise.

Remember, not all workout machines will guarantee results. If the squat racks are busy, you should use dumbbell goblet squats or try walking lunges. Both of these exercises use the same muscle groups in different ways. You need to keep moving rather than waiting around.

  1. Warm Down

A lot of people don’t warm down after their sets and this can end up resulting in far worse pain than they would otherwise need to be concerned with. Make sure to stretch and even use a suitable cream or balm afterwards to help prevent stiffness and injury.


Workouts don’t have to take a lot of time to be effective. If you have the right methods in place, it should be easy to get through your workouts within the shortest time possible and enjoy all the benefits.

The Ultimate Shoe Fix: Solving Your Various Shoe Problems

Posted by Felix Assivo on
Health & Wellness
The Ultimate Shoe Fix: Solving Your Various Shoe Problems

Due to the corona pandemic, it is more common to do shopping online. Perhaps, you order a pair of your favorite shoes and you end up getting a bigger size. No other size is available and you don’t want to return it. Or perhaps you are wearing them for the first time and the experience is not comfortable. Sometimes, the shoe’s material becomes hard after a couple of weeks of wear. If you are facing all these shoe problems then here is a good guide to fix your shoe problems at home.

  1. You’re unable to get your shoes off without loosening laces.

How To Fix: Size up a full size. For proper fitting shoes, your feet should be able to be slid out with your shoes completely laced up and untied.

  1. Whenever you are walking or running up a hill, your heel suffers from slippage.

How To Fix: Try to lace your shoes to the final hole to reduce slippage. While there is still likely to be movement in the heel area, you don’t want it to be to the point where your heel is getting blisters. Your foot’s heel should fit solidly in place in your shoe, but not overly tight. You can use this guide to see whether or not you are lacing your shoes as they should be.

  1. Your toes are meeting the front of your shoe which is causing your toenails to get bruised after running sessions or you’re developing hammertoes.

How To Fix: You need to remember that your feet are going to swell when you exercise and when you’re in the middle of the summer. Because of this, when you are trying on your shoes, you need to look for a minimum of a thumb’s width of space between the end of the shoe and your longest toe. This is typically the toe directly next to your biggest toe in most people. Your toes need to have plenty of room in the toe box for maximum comfort. Try extra wide shoes.

  1. The arches of your feet are sore or your Achilles is constantly sore after a long run and you even feel strain in your calf muscles.

How To Fix: One of the most common reasons for having sore arches is having a poorly aligned flex point. Whereas, shoes that have poor heel support typically lead to Achilles problems. Thus, you want to ensure that you are measuring your foot’s natural flex point accurately. The best way to do this is by getting and using a Brannock Device which is the metal measuring tool you’ll typically find at brick and mortar shoe stores. From there, you want to find the shoe’s flex point by bending the shoe. You want it to bend where your foot bends for the best fit and comfort.

  1. You’re experiencing straining or numbness on the top of your foot.

How To Fix: If you are experiencing this, it typically means that the upper portion of your shoe is too loose or too tight. You don’t want to have any gapping around the upper portion of your foot when the shoe is properly laced. The upper portion of the toe box needs to be snug, but not overly tight to the point where it’s restricting blood flow and it’s uncomfortable.

  1. You’re developing bunions or corns.

How To Fix: If you are finding that you’re developing either bunions or corns on your feet/toes, you are going to want to go up a size in terms of width for extra wide shoes visit here. It means that the toebox on your shoes is too small for your feet. When your shoe is too narrow, you are going to feel the edge of your pinky toe rubbing against the outer portion of the shoe. You want to be able to move your foot side to side when your foot is inside of it. You want to be able to pinch as much as a quarter of an inch around the widest part of your foot to give yourself ample room.

  1. Your toes are burning after a long run.

How To Fix: If you are suffering from this, you are experiencing what is known as having hot feet. This typically happens when your shoes have too stiff of a sole for you to run with. You need to identify shoes that have better cushioning for your feet.

  1. You feel stabbing sensations in your knees when you are running downhill with new shoes.

How To Fix: This is when you are suffering from IT Band syndrome. It typically happens when your tendon becomes inflamed. This can occur for various reasons, but it is typically the cause of when your gait is changing because you don’t have optimally fitted shoes. The best way to correct this is by finding new shoes that fit better.

  1. You are experiencing excruciating pain in your foot that only becomes increasingly worse when you’re active in your shoes.

How To Fix: You will find that stress fractures occur around the foot and ankle area when the muscles are weak from either repeated use or having too little use. If your shoes aren’t fitting properly and they are allowing your feet to either move too much or too little, it could cause serious problems with your bones. It will result in having too much impact which can result in stress fractures that can be debilitating and take a long time to heal.

5 Tips to Start a CBD Business: A Discussion with Joy Organics

Posted by Felix Assivo on
5 Tips to Start a CBD Business: A Discussion with Joy Organics

Over the last 5 years, the cannabis industry has really grown. This is because cannabis is now mostly used for medical treatment. A lot of studies have proven CBD oil provides several benefits to people with pain conditions and chronic conditions.

It is now the best time to start a CBD business because the number of potential customers keeps increasing every year. Starting a CBD business? It’s time to check out Joy Organics.

The value of the international cannabis industry was $9.3 billion in 2016. The value is expected to increase by 34.6% by 2025. It is now the best time to get into the industry before a lot of people get into the industry. Here are the best tips for starting your CBD business:

1. Do Proper Research

If you are thinking about starting your own CBD oil company, you may know something about cannabis and CBD oil. If you do not know anything, you might want to start there.

You need to know the laws relating to cannabis in your state to ensure you do not get into any legal troubles. You will take the same steps as those for setting up shop, including getting a license, a tax EIN, and incorporation.

2. Create a Business Plan

You must create an actionable business plan and write down your business goals. You need to include the following into your business plan:

A marketing plan, including both offline and online marketing strategies

A plan for financing your business and getting funding

Your target audience

Products and services you will provide or sell

Sales forecast with reasonable timelines and steps for reaching your goals

You can add more factors to your business plan, but the ones mentioned above are the most important.

3. Use Top Suppliers

If you decide to either distribute or manufacture CBD oil, you need to choose a legitimate supplier. You must check where potential suppliers get their CBD to ensure you are working with a reputable supplier. Suppliers used to get their CBD in Europe. However, there are more hemp growers in the US these days.

Make sure you are getting CBD oil with a certificate of analysis (COA) from your supplier. The COA confirms the purity and levels of THC, CBD, and other chemicals in the product.

4. Create a Website And Use SEO to Optimize It for Search Engines

It is difficult to succeed these days without a professional website. It is easy and secure for users to navigate a website and purchase your products through your website.

You need to pick the best website platforms for your CBD e-commerce business. Create original and useful content for your website. And use SEO to optimize your website for the search engines to increase its rankings.

5. Build and Market Your Brand

Once you build your brand, you can now market it. Make sure you can answer the questions your potential customers may have. Answering their questions can help you build your reputation since your customers will see you as a CBD authority.

Use social media to promote your brand and use your website to build an email list. You can even follow online tutorials on how to promote a small business.

Use the advice in this article to start your CBD business. However, the advice also applies to other businesses in different industries. The most important thing is to create a good business plan and build a professional website. Then, use SEO to promote your website.

If you are looking for the best business tips for boosting your revenue and making your customers happy, visit the Small Business Brief blog for the best tips for small business owners.

Author Bio: 

Robert is an MBA graduate. He loves to write about tech and marketing. In his free time, he plays football.

What Reopening to Tourists Looks like Around the World

Posted by Felix Assivo on
Health & Wellness
What Reopening to Tourists Looks like Around the World

The Coronavirus pandemic gave a whole 180° turn to live. Everything stopped instantly like education, work, or traveling. Individuals were stuck at homes. Not being able to travel made people more anxious and stressed, and there was no chance they could get away from their homes.  In the interim, all they wished was to spend safe vacations on their preferred spot, however, it was not possible due to quickly spreading COVID-19.

Step-by-step the cases started diminishing, and the administrations around the world began to remove the ban on visiting tourist locations. At long last, tourists and newly-married couples are permitted to go around exploring their favorite destinations. How could the travelers hold up after receiving such incredible news? So they hurriedly picked their destinations, booked their flights, packed their gears, and waited for take-off!

The majority of the nations’ previously restored the travel industry in their nations, while a few governments have not yet removed the travel ban.

Reopening of Travel Ban Restrictions Globally

The European Union proclaimed to facilitate the COVID-19 lockdown quantifies and permits vacationers from fifteen nations to visit Europe from the 1st of July, 2020.


Out of the considerable number of nations, the temporary travel ban in Spain was the hardest among Europe, as around 84 million individuals visited the nation a year ago. Visitors started visiting Spain after the ban was lifted on 21st June, 2020

Anybody entering Spain has to complete a health form and provide a negative COVID-19 PCR result taken within 72 hours of arrival in Spain


One of the most excellent and frequently visited destinations, Greece, is open for all the global vacationers from the 1st of July, 2020. Individuals from everywhere throughout the world can see rugged mountains, lush forests, silent lakes, crystal-clear waters, green valleys, and lovely beaches of Greece with no travel limitations keeping a certain standard working methodology.

Visitors from all countries are required to provide negative PCR tests taken up to 72 hours prior to traveling. They are also required to self-isolate themselves for 7 days upon arrival.


Around 5 million international travelers visit Bali Island each year. The Coronavirus pandemic destroyed all the new plans of 2021. However, Bali which is the favorite destination of all tourists is still closed for tourists. So, all the tourists planning their trip to the Indonesian Island can plan their trips to some other places.


France is every tourist’s favorite location and was the most visited one preceding COVID-19. The celebrated nation was not open to remote travelers until July. Shockingly, the vacationers from France and from everywhere throughout the globe will be permitted to visit France and appreciate the prettiest views completely by August. However, as of January 31, France has banned all travel except essential travel by European Union. All allowed visitors still have to provide negative corona result upon arrival.

Nonetheless, Europe permitted sightseers from chosen nations to visit and travel with no limitations.


The nation known for its brilliant engineering and old locales is presently inviting travelers with both of its hands. The state still has travel limitations for vacationers from more than 31 distinct nations. Germany has released a list of countries approved for entry but only if there is an urgent need for a visit. Testing and self-isolation are required for entry.


Italy is permitting travelers from Europe for essential travel but not for tourism to visit the nation after calculated risks. Travelers from certain countries are still banned but others allowed must provide a negative PCR result.


Croatia, the spot known for its Mediterranean islands, sapphire waters, rich urban culture, and area of the famous Game of Thrones was visited by 20 million vacationers in 2018. The nation has empowered the travel industry since December. Consequently, travelers are allowed to appreciate the live views of this tasteful nation.


Turkey lies in Asia and Europe and gets sightseers from both of these zones all year. The nation could not avoid opening the travel industry, so the administration opened the outskirts for people from June, 2020. Recently, Turkey has banned all travelers from UK, Brazil, Denmark, and South Africa due to new Covid variant cases


Without a doubt, travel bans hugely affected Egypt and its economy. The state is one of the quickest developing travel industry destinations on the planet. Along these lines, the travelers made some hard memories of not going to Egypt for this long. Be that as it may, the administration chose to permit individuals to visit the nation step by step in June and July, 2020.


The Maldives is famous for luxurious honeymoon resorts and has been recognized as one of the best honeymoon destinations for 2022. Tourists visit the Maldives every year to enjoy and relax in the beautiful resorts surrounded by blue ocean views. Around 1.7 million individuals visited the Maldives in 2019, and the country is expecting 2 million tourists in 2021/22.

However, COVID-19 had an alternate arrangement. The legislature lifted the movement boycott for global sightseers in July 2020. Presently, all the travelers exhausted from the lockdown routine can spend an excursion adjacent to the tranquil expanses of the Maldives.

International visitors must show proof of negative PCR results taken with 96 hours.


Mexico additionally opened the travel industry area astute, and till the 15th of June, 2020 all the sightseers were allowed to spend excursions in the nation.


Dubai has stunning touring attractions alongside the best shopping centers that make it a one-stop-shop for the voyaging needs of vacationers. Thus, the notable city opened its fringes for the tourists on the 7th of July, 2020

To enter Dubai and Abu Dhabi, all the visitors are required to provide negative corona PCR results.

Final Thoughts

The vast majority of the states are evacuating travel limitations bit by bit. The vast majority of the states are removing travel restrictions gradually. What could make the tourists happier than this? If you wish to spend vacations in any of these countries, then book your tickets now.

Author Bio:

Shawn Mack is a content writer who offers ghostwriting, copy-writing, and blogging services. His educational background in the business and technical field has given him a broad base from which to approach many topics. He is also fond of writing interesting articles on technology & digital marketing-related topics.

10 Scientific Secrets to Healthy Aging

Posted by Felix Assivo on
Health & Wellness
10 Scientific Secrets to Healthy Aging

We all have a limited amount of time we get to spend on planet earth, and we want to make the most of it. People follow rigorous diets and undergo a lot of trouble to look and feel young to get through old age without any hassle. However, not all of these tips will lead to a healthy life.

When people grow old, our bodies grow old with us, and it gets harder to function like we used to. Our bones and muscles get fragile and weak. No one wants to live a life where they have to depend on a caretaker or a family member to take care of themselves when they are old.

It’s not easy to go through healthy aging and still live your life to the fullest. You have to follow healthy eating, sleeping, and exercise schedule and incorporate healthy habits in your life if you want to see a long-term change. Here are some scientific secrets to help you get a head start.

1.   Include Whole-Foods in Your Diet

You don’t have to follow a strict diet and stop yourself from eating all the things you love. You just have to be smart about what you decide to put in your body because you will be getting the consequences as you grow older.

You can try a whole-foods diet where you can eat different fruits, greens, nuts, low-fat dairy, grains, etc. All you have to do is stay away from canned food, salt, sugar, and meat.

Following a diet does not mean that you completely cut off those ingredients from your life; it only means that you have to start thinking about portion control. You have to follow a balanced diet because you cannot get all your nutrients from eating packaged food full of sodium and other harmful elements.

You can indulge in fast food or meat once in a while, but your body needs the proper fuel to keep functioning. Having a whole-foods diet will help you stay healthy and avoid any health issues in the future.

2.   Exercise Regularly

This goes without saying because exercising is one of the most important steps of leading a healthy life. It has so many advantages because it controls your weight, lifts your mood, reduces anxiety, and keeps you in a healthy shape.

If you don’t get time to start going to a gym, you can take baby steps by going for a walk for 30 minutes every day. Your brain will release more oxygen and produce more blood when the body is physically active, and that helps you stay healthy.

You can also take up a sport or a hobby that involves physical activity. Swimming, Tennis, Squash, Badminton, Jogging, and canoeing are some excellent sports that are not only fun but they are also good for the body.

3.   Have Healthy Relationships

Human beings are social animals, and we need healthy connections in our lives to keep going. You cannot spend your whole life in solitude and not interact with your friends and family. It can easily make anyone lonely, which can lead to a lot of mental health problems.

All of us need to have a support system to help us get through life. Being lonely can result in depression and anxiety, which can lead to health issues. Spend quality time with your friends and family and cherish those moments. It will keep you strong and healthy.

4.   Start Eating Fish

Red meat is not always a healthy choice because it is the cause of numerous health issues. However, a healthy body needs a source of protein to keep providing all your brain cells the fuel to keep going.

The alternative? Fish! Fish is a healthy and better alternative to red meat because it has two omega-3 acids responsible for a healthy and younger-looking you.

Additionally, fish is a healthy source of fat and protein and saves you from cardiac problems and stroke. You can start eating fish once or twice a week to give your body all the important nutrients it needs to help you grow older in the healthiest way possible.

5.   Try Tai Chi

Tai Chi is a Chinese exercise that keeps your body and brain in a healthy shape. It’s often known as meditation in motion because both your brain and body are active and working alongside in the perfect balance.

It helps get rid of stress and pain and is a great alternative to exercising regularly. As you grow older, it gets harder to function, but Tai Chi will keep you strong as you age.

6.   Relieve Stress

Stress can easily lead to heart and cardiac issues because it causes hypertension which can increase your chances of a cardiac arrest or stroke. Just like you do things to look after your body, it’s important to take care of the most important organ: your brain.

It’s normal to feel stressed and anxious, but you need to have healthy coping mechanisms. You can meditate or vent to a family member when you feel stressed.

7.   Don’t Smoke

We all know about the several health problems caused due to smoking and how it can lead to cancer. Apart from smoking killing you slowly, it also affects your appearance. Smokers have more fine lines and wrinkles, and they often look older than their actual age.

Why? Because smoking results in less amount of oxygen for your body and can make you look older. If you want to look and feel younger, you need to quit smoking. Moreover, smoking is injurious for health; people who smoke have reduced life spans than their non-smoking counterparts. It can cause cancer and many other diseases.

8.   Challenge Yourself

The only way to keep your brain in the best shape is by trying out different mind games and challenges to keep it active. You can start learning a new language or a new instrument because that helps you put all your mental energy to use and can keep you sharp.

9.   Invest in Supplements

As you grow older, your body needs all the important nutrients and supplements to stay in shape. However, growing old is not easy, so it’s better to take all your required nutrients from pills, so your body gets everything it needs. You can take Calcium, Vitamin B12, and Vitamin D, etc. It will keep your bones and muscles strong. However, always consult your doctor before taking any medication.

10.   Get Your Beauty Sleep

Getting 8 hours of sleep is very important to survive the next day. Your body refreshes and recharges during your sleep. Insomnia is a leading issue among older people because it gets harder to stay asleep as you grow old.

Therefore, it’s important to make sure you get as much sleep as you can. You can create your sleeping schedule following prayer timings so you can feel relaxed and get sleep afterward.

Takeaway- Scientific Secrets to Help You Grow Older with a Healthy Mind and Body

You can try different hacks and shortcuts to help you look and feel younger, but the only way to grow old in a healthy way is by making some major lifestyle changes. You can’t have an unhealthy diet and lifestyle because it’s going to result in problems as you grow older.

The only way to make sure you age beautifully is by taking care of your body and catering to all its needs. Hopefully, these tips and listening to the top health and wellness podcasts will help you form new habits and lead a better life.

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