How to Prepare for a Boxing Class?

Exercise is an important component of an individual’s overall health and wellbeing. There seems to be an infinite number of ways to get your daily dose of exercise. From yoga to weightlifting, there is something out there for everyone. Boxing is one of these that virtually anyone can do. Boxing consists of a full body workout as well as different types of workout. Boxing provides your body with the cardio and muscle mass gains it needs to have you feeling fresh and healthy. Before going to your first boxing class it is important to do your research beforehand and below are 3 ways you can prepare for your first boxing class.  


Research is the single most important thing you can do to prepare for your first boxing class. The first thing you’ll want to look up is nearby gyms. For example if you lived Austin Texas you would want to look up “boxing gyms in Austin”. Each gym has their own philosophy and way of teaching so it is important to find a local gym that you feel meshes well with your own philosophy and with what you hope to get out of the class. Once you have found a gym that fits you, you can explore the website to se about scheduling your class, what you will need to bring, and many other helpful tips. Many gyms will offer a free class so doing your research could end up saving you money in the longrun. 

Getting Equipment

Boxing is an activity that has a relatively low cost of entry. With many classes not being too expensive, the only other cost is the equipment. The equipment you will need is dependent on the class you sign up for. Often the specific gym will give you a list of things you will need to supply on the first day of class. In general the equipment that you may need to supply includes boxing gloves, hand wraps. Mouthguard, headgear, and shoes. The latter items on the list are normally not utilizd in class number 1. Sparing or practice with another person is often not done until the basics of boxing have been taught so mouthguards, headgear, and shoes are things you would need to get later on if you continue your boxing classes. 


Every major sport and good athlete participates in something known as conditioning. Conditioning is the act of deliberately pushing your body to increase your overal athleticism before you go and try an activity. Many acentionists will condition for months on stair steppers, treadmills, and other machines with their heavy backpacks on to simulate the conditions they will be met with as they climb a mountain. Conditioning is great because it increases your athleticism and allows you an advantage when you actually get to preform. While boxing can be started cold turkey, it is advisable to condition your body to exercise and go outside frequently and get your heart pumping. This will make the transition to boxing classes much easier physically and will allow you to focus more on technique than being physically exhausted. 

Overall boxing classes are a great entry level class that people of all ages can participate in. One doesn’t have to be a mixed martial arts fighting specialist to enjoy the benefits of boxing. Boxing gives you something to do that in the moment doesnt necessarily feel like a traditional workout, however it is giving you a great full body workout. In addition boxing gives you some practical self defense skills that could be used in an emergency situation where boxing classes and the techniques you learned could actually save your life.

Why Quarantine Doesn’t Have to Destroy Your Fitness

If quarantine has you a bit freaked out about losing all your fitness gains, you’re not the only one. Everyone’s regular gym visits are canceled. Sports are canceled. Group classes are canceled. Some are lucky enough to have gym equipment at home, but most don’t, and at this point, every last dumbbell is pretty much sold out. People are terrified that they are going to lose all their fitness gains, gain weight, and never be back to where they were. 

The “Quarantine 15” is getting called that for a reason.  But you don’t have to gain that weight.  Or any at all.

It won’t be as easy as before to stay fit without the usual resources, and you may not be able to train the specific ways you did before, but it is definitely possible to stay fit with a little creativity. From online classes for cardio to sex for heart health, your options abound.

Online Classes

The first thing to do is to reach out to your local gyms and find out if they are offering any online programming. Zoom classes are all the rage and offer a great way to get a workout and interact with people you wouldn’t otherwise get to see. 

You can also seek out your fitness idols and see if they are offering online classes. Now that everyone’s online, people have unprecedented access to instructors.

If you have no equipment at home, it’s not a big deal. Lots of teachers expect that and have designed programming built entirely on bodyweight and in-place cardio. Yoga is another popular option that can be done at home, and there’s good reason more and more men are getting in on those downward dogs. If live classes are not your jam, just type in “home fitness” into YouTube and see what comes up.

Partner Up

It won’t hurt to find a fitness partner either, even if they are quarantined somewhere else. You can still check in with your bro every day and hold each other accountable, since it is all too easy to accidentally go a long time without working out when you no longer have a regular schedule. Having a friend to connect with will definitely make things easier.

Improvise and Get Frisky

But what other options exist? You can improvise fitness routines by using chairs, bags of rice, or countertops as gym equipment. Does your property need landscaping, repairs, upgrades, or maintenance? You’d be surprised how much of a workout you get from cleaning the gutters, weeding the garden, and painting the bedroom. 

And now that you’re in the bedroom, let me point out that one thing you can do is have sex for heart health. A good session in the bedroom is going to burn enough calories to cancel out all the quarantine snacks you’ve been eating (you may want to tone that down, by the way). 

So there you have it–you may not have access to the gym right now, but you definitely don’t have to give up on your fitness. It just takes a little extra willpower and creative thinking. Once you figure out what all your options are, it will get easier to get with a schedule and stick with it. 

You might even find yourself becoming more fit, or fit in different ways, which can be really good if you haven’t tried anything new for a while. So, go ahead–break a sweat. You might end quarantine feeling more fit than when it started.

Flex Your Pecs: 9 Essential Fitness Competition Training Tips

Anyone who is interested in exercise and fitness, you may eventually want to try your hand at bodybuilding. You may want to move on to fitness competitions. You want to impress others with your body.

So what exactly do you do? What are the guidelines for fitness competition training?

We want you to be prepared for your fitness competition.

We’ve put together this guide to help you prepare.

The Guide to Fitness Competition Training

It takes a lot to get your body in shape for a fitness competition. You need to be dedicated to this lifestyle so that you can succeed in the competition.

Here’s what you have to do:

1. Get Some Rest

The very first thing you need to do is give importance to rest. When preparing for a fitness competition, you may be motivated to overwork yourself.

But an important part of exercising is resting. You need to be taking gaps between each set and each exercise at the gym. You should also make sure that you get at least eight hours of sleep each night.

Consider therapy to rest your muscles so they do not get damaged. You should look into the pros and cons of sauna use in case you want to consider it as an option.

2. Set a Schedule

You need to set a strict schedule of when you will work out, when you will eat, and when you will rest.

Simply doing it on the allotted days is not sufficient. You have to stick to specific times. For example, you may prefer to work out for an hour early in the morning before going to work. Or you may prefer to work late at night when the gym is practically empty. Regardless, you should stick to a set schedule of when you will work out and at what times.

The same should go for when you will eat your meals and when you will rest. Stick to this schedule and try not to compromise at all if possible.

3. Find a Lifting Partner

You shouldn’t go to the gym alone. Find a lifting partner who can hold you accountable and can make sure that you are pushing yourself to the max.

They are there to spot you when you are doing the heavy liftings, such as deadlift or bench press. They can also make sure that your form is correct and can help you if you might injure yourself.

They can keep a record of your exercises to make sure you are following your routine.

4. Choose the Best Gym

While you may be satisfied with your current gym, we encourage you to do further research on whether your gym is indeed the best.

You want a gym that has as much equipment as possible. If resting facilities such as a sauna or a massage parlor exist in your gym, then this is a great added bonus. You also want one that is not too crowded at the time that you wish to go.

You want to make sure that the gym and its equipment are well-maintained. If possible, choose a gym that is as close to your home as possible. This forces you to go to the gym regularly and not have the excuse that the gym is too far away.

5. Drink Water

You need to drink as much water as you can each day. The standard practice is to have at least one gallon per day. Depending on your goals, you may have to exceed this.

We suggest speaking to a qualified nutritionist to decide how much water should be drunk. Make sure you always take your water to the gym with you. Make sure to drink your water between your sets and between exercises.

Even when you are not thirsty, you should be drinking water.

6. Focus on Nutrition

Muscles are built in the kitchen as the old adage goes. You should, once again, consult a nutritionist on what the best meal plan is for you.

You should have, as a bare minimum, one gram of protein for every pound of bodyweight. You should also prepare your meals beforehand. If you are going to eat at a restaurant, make sure you research the nutritional value of your meal beforehand.

If the restaurant cannot provide you with a calorie count and the macronutrients to go with it, then you should skip the restaurant.

7. Track Your Progress

It isn’t vain to take a picture of yourself at the end of each day. This is the best way to track your progress. At the end of each week, you should look at all the photos together to see how you are progressing. If you aren’t achieving your desired results, then you’ll know that changes to your exercise and/or diet plan need to be made.

You should also measure yourself. Measure your waist, your quads, biceps, glutes, etc. Make sure that you are working toward your desired result.

You should also make sure that you weigh yourself on a daily basis and keep a written record of how much you weigh at the beginning of each day.

8. Focus on Losing Fat

While you may need to gain weight to gain muscle, you also need to make sure you are not gaining any unwanted fat.

Your first focus should be on losing fat before you put on any extra pounds. Make sure that you do not indulge in carbohydrates and sugars that can cause you to gain fat.

Avoid “cheat” meals while preparing for your fitness competition as well.

9. Consider a Trainer

Finally, you should consider a personal trainer or coach to prepare for a fitness competition.

Even if you are a seasoned athlete, having someone who has trained others for fitness competitions are ideal to help you prepare. They can provide you with advice and tricks which you may otherwise not have.

Check if your gym allows personal trainers or has a personal training service of their own.

See You at the Competition

Now that you know the rules of fitness competition training, we wish you all the best. We hope you’ll be in a future competition in the near future.

Be sure to read more great content on health and fitness.

Learn about GHRP 6 Australia in Detail

The human body can roughly be called a set of organs or machines that collectively are responsible for running a person’s body. Each of those organs has different functions as well as a way of functioning. Starting from the body as well as the parts, growth comes to all of them with time. But physical deformities exist in many of us, which we fail to detect from our birth time. The development of medical science has made things possible in such cases. Experts in various sectors of medical science have made it possible for us to tackle such deformities. Growth in the human body holds a significant role, which, when it comes to a person as a deformity can result in causing a big issue. To tackle the lack of growth in different human bodies, the medical science geeks have made a trailed and tested medicinal drug named GHRP 6, which cures issues.

More about the useful drug

GHRP 6 originated in Australia’s country, due to which the name of the drug is set to be ‘GHRP 6 Australia’ as a credential to the same. This drug deals with the issues regarding the growth of a human body by synthesizing peptide, also known as a growth hormone. The drug is chemically a synthetic hexapeptide that generates growth hormones through the pituitary somatotrophs. It works differently from the other fellow medical drugs as it uses the body’s own growth hormones. This drug is mostly preferred to be used by people who aspire to bulk up or have a muscle degenerating issue or disease. While buying or taking medicinal drugs, most of us always research enough about the side effects of the same. GHRP 6 has most constituent units similar to those of the anabolic steroids, yet is not as potent or near to as potent as those.

GHRP 6 constituents

The medical drug named GHRP 6 is made up of 5 different constituent units, all of which are amino acids. This also performs the same functions as Ghrelin. This not only increases the growth hormones but also results in bulking by increasing the number of fats as well as the muscles. As previously observed in Ghrelin, which is known to have the same effects as this, huge growth in appetite is noticed. These drugs also contain a super-powerful growth hormone booster. Nevertheless, those boosters are not as powerful as the CJC. Most of us often get confused between two different drugs named GHRP 2 and GHRP 6 that function the same way, and most have similar names as well. The only difference lies between its constituent units. Given below are the points to show how similar those two medicinal drugs are and in what ways.

Basic similar points between GHRP2 & GHRP6

Both GHRP2 & GHRP6 are the most common medical drugs in this section. They are basically used to assist in the growth of several varying hormone secretagogues. To get a brief idea of these type of drugs, you will need to identify or take a view of the ideal results when there is a combination of these peptides with muscle growth as well as fat-burning foods (including some of the aerobic and deep power improving cardiac or body exercises).

1) These both medical drugs can be used simultaneously along with the CJC 1295 (which is basically a growth hormone that releases analog) with the purpose of amplifying the reactive answer.

2) Both the above mentioned medical drugs help stimulate the pituitary gland to increase the intensity of release of your natural GH by producing medical combining effects.

3) However, there is a simple guide for the administration of both these drugs. These both should be utilized only on an empty stomach before bedtime to prove to be effective as well as intensify the natural releasing capacity of the GH (which usually takes place between 1-3 am)

Both of the drugs that are being discussed are capable of increasing the cortisol and prolactin levels. However, it is well advised to take up regular testing, which is basically recommended.

But the most common uses for various medical acclaimed drugs are not yet approved. Some people make the use of certain hormones, along with several other performance-boosting drugs, which are called anabolic steroids, in a healthy attempt to develop muscle and improvise an athletic performance. Yet, the various effect of several drugs on personal uses are to be identified. Because the body’s capacity or level naturally decreases with age, some anti-aging experts have been successful in speculating and claiming that various products could actually reverse age-related deterioration, which directly affects the body muscles. But these claims, too, are yet to be proven. Therefore the use of some category-oriented drugs for anti-aging has not been fruitful.

The Benefits of LGD-4033 Ligandrol

LGD-4033 Ligandrol is a SARM. SARM is a selective androgen receptor modulator. As with many of the other SARMs out there, its development was to help treat various medical conditions. Muscle wasting diseases, particularly. However, it is also extremely effective at building lean muscle mass while also preventing muscle loss.

LGD-4033 is currently the most potent SARM available on the market. There is also current research development into LGD-4033 being able to improve recovery from things like hip fractures. Its unofficial use remains extremely popular among bodybuilders. It also helps those who seek to improve their appearance.

Bodybuilders know that SARMs are much safer than their alternative, steroids.

LGD-4033 Ligandrol also goes by the name Anabolicum. It just so happens that LGD-4033 is among the two most popular SARMs on the market when it comes to bodybuilding. The second most popular is MK-2866 Ostarine.

Just like all SARMs, LGD-4033 will only bind to androgen receptors in the muscles and bones. It does this because it is selective as to what it binds to. Essentially, this is because LGD-4033 will not affect other organs. What’s more, Ligandrol will not cause your natural testosterone production to stop.

Bodybuilders claim that Ligandrol is far more potent than MK-2866. It is important to note though, that both of these compounds are chosen for the increase in muscle gains that they help you with. They prefer these to steroids which can cause a long list of side effects and are known to cause extreme harm to your vital organs.

In this article, we will explore the many known benefits of LGD-4033. Along the way, we will discover what these advantages are and where you can go to get this dream compound. This will be informative enough for you to “weigh” your options wisely.

The Benefits of LGD-4033 Ligandrol

So, you came here looking for information on the benefits of LGD-4033. Well we are here to give them to you. This SARM is incredibly effective when you are looking to enhance performance. You will discover that most bodybuilders use this compound to bulk up and gain size. We have listed just a few of the benefits below.

Increase in Lean Muscle Mass

The main reason people use LGD-4033 is that it is one of the most productive SARMs for gaining lean muscle mass. This, of course, is because the target is the androgen receptors in the muscles and bones. Clinical studies on LGD-4033 have found that it is extremely impressive in regard to building muscle. This is said to be possible even at low doses. It is capable of enabling you to pack on size much faster. During a cycle, you can gain anywhere from 10 to 15 pounds of muscle tissue.

Strength Gains

Many users also report compelling strength gains while using Ligandrol. Although, it takes around 1 or 2 weeks to show you it has “what it takes,” you will begin to see an increase in your strength. With all that extra strength, you will be able to push more weight at the gym. Not only that, but it will also enable you to go up in your sets and reps. LGD-4033 will tellingly enhance your workout’s intensity.

An Enhance in Recovery

LGD-4033 is actually well known for speeding up recovery. In doing so, you will be able to handle a longer, harder, workout. This is all because your muscles will heal a lot faster than before. When you are building muscle, recovery plays a vital role. Clearly, this is why it is absolutely important to take rest quite seriously. Your intensity will increase while on Ligandrol. This is thanks to you being able to recover insanely fast.

Maintain Your Muscle Mass

If you are looking to maintain muscle mass, LGD-4033 is excellent for the task. This compound will keep your muscles strong even when you are on a caloric deficit. This means no worries about losing size during a cut. However, most folks choose this compound for a bulking cycle.

Where to Get LGD-4033 Ligandrol

Now more than ever, I know you are ready to try LGD-4033. This product will impact your workouts in the best possible way. The bottom line is, where do you go to get LGD-4033 Ligandrol? The answer, as it turns out, was not the easiest to find. This is because there is an unbelievable amount of vendors out there that claim to sell this SARM. However, you have to dig deep to discover who the right vendor is that won’t scam you.

Obviously, we want to provide you with a solution to this issue. And we have done just that.

We have found the place to go to get LGD-4033. Their service is incredible. They sell 100% legit LGD-4033 among other compounds. Not to mention, they use a third party to test all of their products. That’s more, the lab results are posted on their webpage.

This is why you should get LGD-4033 Ligandrol by Swole AF Labs!

Swole AF Labs offers an authentic product. This made it more evident in their pride to grow a relationship with the customer. They also offer a money-back guarantee. Swole AF Labs was the right choice for me. Check them out today!

Several Reasons to Use Andarine S4 SARMs

Working out is a great way to blow off some steam, get fit, feel better about yourself, etc. Even if it is not your favorite thing in the world, you can really benefit from it. Doing physical exercises can positively affect your mind. People with depression are advised to work out as often as they can.

Moreover, you can lose a lot of weight and start to shape your body. If you are feeling self-conscious about your body, then you better do something about it. If you have enough free time and will power, then you can start achieving your goal. As long as you remain determined to achieve results, then nothing will stand in your way.

Let’s say that you want to build muscle. A lot of people in the world, mostly men, want to achieve a bodybuilder body goal. This doesn’t happen overnight. The same rule applies here, as well. You have to work out really hard and be careful about what you put inside your body. Also, if you want results in a faster period, then you should consider using SARMs. Follow the link for more details

You have probably heard of them. They are similar to steroids, but way safer to use. For starters, they are legal, and you won’t have to feel guilty about buying them. All you need to do is find an online website that sells them and place your order. However, it will help to learn a thing or two about them before you decide to purchase them.

Many bodybuilders in the world use them, and they seem satisfied with the outcome. Another important thing you should know is that you can’t solemnly rely on them. Obtain that kind of physique requires a lot of demanding and challenging exercises that work all of your muscles. Here are some of the benefits that SARMs offer:

Well-defined muscles

Sometimes, because of genetic predisposition, no matter how hard you work out, you won’t be able to look like a bodybuilder. This is where the SARMs come in handy. Once you start using them, you will be able to notice results within a couple of weeks. Therefore, patience and hard work will get you there.

The enhancer, such as Andarine S4, binds with the androgen receptors to cause an impact on your muscles and bones. This means that within a short period, you will begin to experience muscle mass and durability. You will look broader and broader in certain parts of the body. That’s the whole point.

Burning excess fat

Storing fat is a normal biological process that happens in our bodies. Our body needs fat, but there are limits to how much it needs it. It isn’t advisable to just sit around and fill your body will fatty foods. This can lead to problems with your weight. No one wants to look obese because it can cause health issues. If you don’t want to work out, then at least you can pay attention to what you eat.

On the other hand, if you do wish to obtain that bodybuilder physique, then you should try using a SARM. Not only does the enhancer build muscle mass, but it also burns the excess fat in your body. Of course, you, too, do that by doing physical activity at the same time. The enhancer can only speed things up. As long as you stay focused on your goal, you will show results after two or three months.

Increased strength and endurance

As you work out, you become stronger and more resilient to pain. If your muscles sored after every workout, they will stop doing that once your body gets used to physical activities. Taking a receptor modulator or a SARM can help with increasing strength and endurance.

This means that you will be able to handle anything that comes your way. You won’t feel as tired as you did before after completing any exercise. Also, you can challenge yourself to do more and more demanding workouts. Don’t worry because you’ll have enough strength to complete them all the way. Click on this page for more.

Increased vascularity

Vascularity is a term used to define the physique of bodybuilders. More specifically, once your body starts to look like that of a bodybuilder, you will notice that the veins in your system will become more visible on the surface of your skin. Also, your muscles will look more prominent and fit.

This happens once the body removes enough traces of fat that the skin because quite “thin” and the muscles on your entire body more shapely and prominent. Training hard and regularly taking a SARM can help you achieve that look. Just don’t quit along the way because you will regret it in the future.

5 Unique Careers In The Healthcare Industry

Healthcare is the fastest-growing industry in terms of employment in the U.S. In the year 2000, there were 7 million more manufacturing jobs in the U.S than in healthcare jobs. In 2018 however, healthcare surpassed manufacturing with 16 million healthcare jobs recorded vs. just a little over 12 million manufacturing jobs.

There were many factors that led to the increased use of healthcare over the past two decades. From an aging baby boomer population to the advent of new technologies and procedures, but what is clear is that if you are looking for employment it may be time to consider the healthcare industry. 

Everyone knows the most common industry jobs, like nurses and pharmacists, but there are many unique opportunities within healthcare that may surprise the layman. 

Patient Advocate

Are you a people person? Do you love being there for loved ones in times of need? If so, being a patient advocate may just be the perfect position for you. 

Patient advocates spend their time explaining complex policies, procedures, and services to patients. They often interview patients and family members so they can address their concerns, and ensure their needs are met.  

In today’s often convoluted healthcare system patients need someone on their side, that is the role of a patient advocate.

Patient advocates also aren’t required to have a college degree so the position is attainable for a large percentage of the population.

Respiratory Therapist

Respiratory therapists are specialists in pulmonary medicine. They have a wide variety of responsibilities including education, diagnosis, and treatment of people who are suffering from breathing problems. 

They can either graduate with an associate’s, bachelor’s, or master’s degree in respiratory therapy. The most educated therapists tend to end up in emergency rooms, while those with associate degrees usually work in outpatient care facilities or in-home practices. 

All levels of respiratory therapists are required to be certified by the NBRC (National Board for Respiratory Care). There are seven unique specializations within respiratory therapy as well, they include: CRT (Certified Respiratory Therapist), RRT (Registered Respiratory Therapist), CPFT and RPFT (Certified or Registered Pulmonary Function Technologist), ACCS (Adult Critical Care Specialist), NPS (Neonatal/Pediatric Specialist), and SDS (Sleep Disorder Specialist).

The variety of levels and specializations within respiratory care means the career is a great opportunity no matter your level of education. All healthcare jobs are rewarding, but respiratory therapists have the responsibility of keeping people alive in the direst of times, making this one of the most fulfilling careers around.

Dental Ceramist

Dental laboratories partner with dentists to create dentures, crowns, and bridges for their patients. The job of a dental ceramist is to form these dental implants using precision craftsmanship.

Dental ceramists need to have in-depth knowledge of dental anatomy and terminology. However, they aren’t required to have college degrees, so this is a great opportunity for entry-level job seekers.

Dental ceramists also have one of the highest-paying professions in the healthcare field that doesn’t require a college degree. On average ceramists pull in over $62,000 a year.

Speech-Language Pathologist Assistant

Speech-language pathologists (SLPs) are specialized physicians who attempt to prevent,  diagnose, and treat speech, language, communication and swallowing disorders in their patients. They are required to be certified by the American Speech-Language-Hearing Association (AHSA).

A speech-language pathologist assistant aids the physician in the treatment process. Not every state allows the use of SLPs assistants, but those that do offer a great potential career for entry-level job seekers.

If you are interested in becoming an SLPs you must acquire the ASHA Certificate of Clinical Competence (CCC) in Speech-Language Pathology. Then you are on your way to a rewarding and fruitful career.

Wound Care Specialist

Those afraid of blood need not apply. 

Wound care specialists are some of the most specialized nurses and physicians around. Their job is not easy. They are required to clean, treat and dress the wounds of patients. They also help educate families and patients on at-home wound care. 

All wound care specialists are required to be certified by the American Academy of Wound Management (AAWM) and physicians are further required to be certified as Certified Wound Specialist Physician (CWSP). 

Wound care specialists have a brutal, emotionally taxing job that many simply don’t want. However, they are paid handsomely for their services. Wound care specialist nurses make an average of over $90,000 annually.

The healthcare industry is booming, so if you are looking for employment it only makes sense to try your luck in healthcare. Many of the most common jobs, however, are facing stiff competition, so don’t be afraid to apply to some of the more unique careers in the industry.

It pays to be unique.

Easy Ways To Improve Your General Wellbeing

Having a hectic life means that it’s easy to neglect your health, but with a few small lifestyle changes, you can make yourself feel much better and reduce your chances of catching any irritating minor infections. If you’re looking to improve your general health and make beneficial changes to your life, then here are our tips.

Give Up Your Vices

A few cigarettes or a small number of alcoholic drinks might not seem like a lot, but smoking and drinking can cause significant health issues even in moderation, so try your best to kick your bad habits. Not only will you be able to improve your general health now, but you will also reduce your chances of developing serious medical problems like ulcers, breathing problems and even cancer later in your life.

Visit A Chiropractor

You might not want to visit the doctor whenever you get a twinge or feel some minor discomfort, so for small issues or just to keep yourself feeling great visit a chiropractor like Begin Within Family Wellness, which specializes in upper cervical care and can offer the treatment you need to feel your best and reduce your chances of minor issues becoming something much more serious.

Drink More Water

It might sound insignificant, but drinking more water can bring you many health benefits that you might not even have thought of, so try to drink more water and fewer fizzy drinks. If you don’t enjoy drinking your water plain then infuse it with fruit or drink squash or tea, so that you get the benefits of better hydration whilst still enjoying great tasting beverages.

Do More Exercise

You don’t need to have an expensive gym membership and loads of time to keep yourself fit; there are loads of exercises you can do in your own home, like yoga and basic dance moves, or you could even just walk more to raise your heart rate. Just a few minutes extra exercise can make all the difference, so make minor changes like taking the stairs over the elevator and walking small distances rather than driving.

Revaluate Your Diet

When you’re living a busy life, it can be tempting to indulge in high-fat processed foods, but you need to view these as treats to be eaten only on rare occasions. Instead, find a diet option that tastes good and gives you the nutrition and nourishment you need to sustain your lifestyle. Even small changes like reducing your consumption of red meat or ingesting more whole foods like grains and vegetables can make a big difference to your wellbeing.

Make Sure You’re Covered

It’s important that you have a comprehensive health insurance coverage so that you can have regular check-ups and get any serious injuries or issues sorted quickly. Check out the insurance options that you’re eligible for and make sure that you have the cover you need to stay safe no matter what happens to your health.

So, whether you’re working to live with a chronic illness or simply trying to live a little better, these tips should help you to live a little healthier whilst still enjoying the things you love.

5 Pickleball Rules That Show Why Pickleball Rules

What do you get when you combine tennis, table tennis, and badminton together?


A relatively new game that aims to bring the best of three worlds together, but sadly, no actual pickles.

So how is it played, and what are the pickleball rules? Let’s get into it!

The Court

The pickleball court is badminton inspired 20 x 44 feet rectangle, sporting a 36 inch high net towards the ends that lowers to 34 inches in the center. The area 7 feet from the net forms a “non-volley zone”. The game is played indoors and outdoors so you can play in either environment.

The Ball

The ball is very similar to a whiffle ball but is designed to last much longer. Depending on whether the game is played indoors or outdoors, people may prefer balls with larger or smaller holes, accordingly.

The Paddle

The pickleball paddle was originally made from wood, however, more recent versions include materials like fiberglass and carbon fiber. They somewhat resemble a larger table tennis racket and can be maneuvered in similar ways. If you’re looking to get started or replace your old equipment, here are some great paddles for 2020.

The Serve

Every point starts off with a serve that can only be made diagonally from the right-hand square of the court on to the diagonal side of the opponent. Here are a few rules you need to keep in mind:

1. You must serve with the paddle below your waist (the underhand way).

2. The server must stand behind the backline during the serve.

3. The serve must move directly over the net without making contact on the server’s side.

4. You continue to serve until you make a mistake on the serve.

5. The initial bounce on the opponent’s side must clear the non-volley zone.

The Volleys

A volley, in pickleball, refers to hitting a ball back without letting it bounce first. This is only permitted if the player does it while outside the non-volley zone.

The double bounce rule is applicable during the first part of the rally. What this means is, a return of serve cannot be volleyed back, and neither can a return of a service return. It is only after this that players are permitted to volley if done outside the volley zone.

The Faults (or What Not to Do)

You lose a point if you hit the ball out of the court lines, or it doesn’t go over the net. It is also a fault to serve from within or on the line of the non-volley zone. Do not volley in the non-volley zone. And definitely, do not volley when the double bounce rule is applicable.

The Scoring

You can only win a point if you began the rally with your serve. Any other error by the opponent is simply a fault, and will only the opportunity to serve. You must get 11 points to win, however, if it reaches a deuce (10-10), there must be a difference of two for a player to win. (10-12, 11-13, etc.).

Getting the Hang of Pickleball Rules

Once you start playing for a while, the pickleball rules will become second nature to you. So, find your nearest pickleball court, and get started! It’s a super fun way to get some movement and exercise into your day.

Like this article? Share it with your friends across social media! Maybe you’ll find a pickleball partner along the way.

We’ve Dug Up the First Field-to-Face Products Out There—Meet Bloomeffects

Ever heard of field-to-face skincare? Well, get ready to dig in. Bloomeffects skincare—the first skincare brand ever to harness the botanical power of tulips—has officially launched and is here to give you glowy, petal-soft-skin, straight from the stems of royal Dutch tulips.

Bloomeffects skincare was founded by two beauty-industry veterans, Kim Jensen and Monica Aurigemma, after Kim’s partner (Hein)—a fourth-generation tulip farmer—introduced her to the blooms’ amazing botanical powers. So, what skincare benefits do tulips actually possess? A lot. They promote cellular growth, are rich in amino acids, boost collagen, and act as a natural humectant. This translates to softer, smoother, and glowingly hydrated skin.

Together with HM van Haaster, Hein’s family business, Bloomeffects commissioned research on the usage of tulips in skincare and were awarded a Dutch government grant for this work. After the tulip bulbs are harvested, the stem cells are extracted, which forms the basis of the Bloomeffects Proprietary Dutch Tulip Complex. The complex is rich in antioxidants and natural moisturizing factors. You’ll find this complex in all Bloomeffects skincare and Bloomeffects beauty products, along with other unique and highly effective ingredients.

Here’s the dirt on what’s inside Bloomeffects’ field-to-face products—and how they’ll give you softer, smoother and glowingly hydrated skin. They’re all ready to be picked at

Bloomeffects Royal Tulip Cleansing Jelly

This cleansing jelly actively dissolves oil and all traces of makeup while nourishing and rehydrating essential skin moisture. As you cleanse, the Proprietary Dutch Tulip Complex, a bouquet of earth-sourced botanicals and Hyaluronic Acid plump skin with hydration, so it feels soft and supple—never tight. Just gently massage it over dry skin to melt away makeup and impurities. Once your makeup has completely dissolved into the jelly, rinse everything away with warm water or wipe it off with a damp cloth. Your skin will feel as soft as a tulip petal.

Bloomeffects Royal Tulip Cleansing Jelly

Bloomeffects Royal Tulip Nectar

This healing ointment-to-serum, quench-it-all hydrator soothes, nourishes and repairs the skin’s barrier. Along with the Proprietary Dutch Tulip Complex, it contains White Horehound Plant, which helps boost skin’s natural enzymes that work to protect against environmental damage and external skin stress and Tyrostat Rumex Plant Extract, which

works to prevent unwanted skin pigmentation that can lead to uneven skin tone and age spots. Together, these botanical ingredients help heal and soothe skin for a revitalized glowing appearance and give your complexion a plumped, soft and supple feeling. Try it as a moisturizing sleep mask—you’ll wake up with skin fit for a queen.

Bloomeffects Royal Tulip Nectar

Bloomeffects Dutch Dirt Mask

This is a skin-purifying, pore-purging powerhouse. While it deeply detoxes, absorbs excess sebum and controls shine, Prickly Pear Enzyme and Flower Acid help eliminate dead skin cells and improve cellular turnover for a radiant and more youthful appearance. Meanwhile, wonder hydrators like Hyaluronic Acid replenish skin’s moisture reserves for a smooth, supple finish. Think of it like a reset button for your skin—clean, fresh and completely clarified. Apply an even layer to clean, dry skin, and leave it on for 10-20 minutes. Then rinse it off with warm water and gently pat your skin dry. Who knew dirt could make you feel so clean?

Bloomeffects Dutch Dirt Mask

Bloomeffects Tulip Tint Lip & Cheek Balm

Yes, a Bloomeffects beauty product! Not only does this hydrating tint illuminate lips and cheeks in a universally flattering petal-pink shade, it also helps blur fine lines for a smoother appearance. That’s because it’s infused with a trio of ingredients that boost moisture and collagen for a plumper look—including grapes that have frozen naturally on the vine. Lightly dab it on lips and cheeks to set them into full bloom. For a more pigmented look, layer until desired coverage is achieved.

Bloomeffects Tulip Tint Lip & Cheek Balm