Fitness Tips To Improve Your Daily Workout

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Working out can be a challenge, which makes it even more frustrating when you don’t see results. But don’t give up yet! There are plenty of ways to make exercising easier and more efficient. This article offers some tips that will show you how to make the most out of your workouts.

  • When planning your exercise routine, put in resistance first and the aerobic exercise last. When exercising glycogen is used first an then fat is used for energy. Glycogen will be used for the energy for resistance exercises. Doing aerobic exercise next will help you to burn more fat because the stored glycogen has already been used.
  • A good tip to help you lose weight is to exercise moderately. A lot of people make the mistake of going too hard at first. They’ll do over two hours of cardio in one session and pretty soon they’ll burn themselves out. It’s best to go with a more moderate workout routine.
  • If you want a flat belly, not only should you do crunches, but you need to add in cardio. It’s important to remember that a flat stomach comes from reducing fat throughout the whole body. Unfortunately, it is mostly the case that the first place you put on weight is the last place you will get rid of it. However, toning the underlying muscles will help and kickboxing is a great way of doing this. It gives you a brilliant aerobic workout the powerful kicks train your abdominal muscles hard. Tae kwon do is also a great cardio ab workout.
  • Walking is a popular exercise and a great way to maintain fitness. It improves circulation, burns calories and strengthens your muscles. While walking, be sure to walk as straight up as possible without arching or leaning forward or backward. Avoid tilting the body, as this will increase your chance of straining muscles.
  • By joining a program or getting a video exercise guide one can learn new techniques and get fresh work out ideas. Learning new exercise strategies can improve results greatly as the body is being subjected to something different. A new technique learned from a program can increase fitness to another level.
  • Improve your balance. Stand on a cushion or pillow, using one leg. Hold a medicine ball, or another heavy object such as a milk jug or phone book, and transfer it from hand to hand, behind your head, and side to side. As soon as this becomes easy, do it with your eyes closed. Improving your balance will help with body control and coordination, attributes which will help your athletic performance.
  • You should stop using a weight belt when performing most lifting exercises. Over time, a weight belt will weaken your abs and lower-back muscles. The only times that you should wear a weight belt is when you perform large lifts, such as squats, deadlifts and overhead presses.
  • A great piece of exercise equipment to burn calories fast while working your entire body is a rowing machine. It’s an all in one machine that works your arms, both your upper and lower back, the muscles in your chest, abdominal muscles and legs. If you were going to use only one piece of fitness equipment, the indoor rower should be it. There are many to choose form but my favorite is probably the Concept2. It is the choice of nearly all top rowers.

Even though staying fit can be a lot of work, it’s worth the effort. Taking advantage of the tips suggested in this article will make sure that the time you spend working out pays off. Keep on trying in your quest to get in better shape. It won’t be long before you see the results you’ve been waiting for.

The Brain Boosting Power of Creatine

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Historically only used by bodybuilders and other fitness enthusiasts, creatine is fast becoming one of the most commonly used supplements outside of the gym as well. It has a myriad of health benefits related to physical fitness, but research is starting to show that it may help boost brain power too.

In a study in Australia they found that, at least in the short term, creatine consumption has a positive effect on memory. It’s thought that the additional energy creatine can provide to the body and the brain is the key behind the improvements.

Most advice around creatine timing suggests you should take it before and after a workout, but there’s very little improvement to be found when compared to taking it at other times throughout the day. Try supplementing with creatine twice a day – you’ll notice better energy levels, alertness and brain power!


What Does Creatine Do?

What Is CoolSculpting?

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One technique that has been taking the world of fat loss by storm is CoolSculpting. It’s a non-invasive/non-surgical procedure that works to get rid of stubborn body fat from regions such as stomach, thighs, sides (love handles), hips, abdomen and other common problem areas.

It works by freezing fat cells in the treated area, which eventually die and are disposed from the body gradually through the digestive system.

The Procedure

The technique involves the use of paddle-shaped applicators that feature a hose and 2 panels, each having about 3,000 sensors. The hose delivers the cold to the panels which are attached to the skin via a gel pad, which also protects the skin.

They are left in place for about an hour where they will freeze the fat cells. A patient will experience mild tingling, cramping, stinging, or aching which is quite normal. Thereafter, the practitioner will massage the area to reduce the tingling or numbing effects and allow blood to start flowing freely again.

Benefits of CoolSculpting

Non-invasive: unlike other alternative methods such as liposuction, CoolSculpting doesn’t involve any incision or cutting the skin. This minimizes the cases of infection or discomfort, and also eliminates recovery time.

Permanent Results: Fat cells are highly-unlikely to return in an area that has been treated before, meaning the patient won’t have to worry about repeating the procedure on multiple occasions.

Safe: The frozen fat cells which eventually die are removed from the body naturally. The immune system will send enzymes to attack and get rid of the dying/dead cells.

Highly Effective: CoolSculpting is suitable for any person whether male or female, young or old, and works to eliminate stubborn pockets of fat in many different areas of the body.

Fast and Easy: While it should always be used alongside a sensible diet and exercise plan, the fast results from CoolSculpting offer targeted success in a much shorter timeframe.

When Should You See Results?

Although there is no fixed duration for the procedure, it normally takes about one hour to treat each section. Once the procedure is complete, patients are free to go about their day as normal and many return to work as soon as their session is over. There’s almost no recovery involved, so it’s a convenient approach for many people.

You will expect to see results after a few weeks, as the immune system takes time to remove the dead/dying fat cells. The full effect can take up to three or four months to fully complete, but once it’s done the results are permanent.


How Hospitals Are Using Software

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The use of software in medicine has come on leaps and bound over the last two decades. In the same way we’ve graduated from small mobile phones to fully fledged smart phones that can do just about anything, hospitals up and down the country are also going through a technical revolution that is helping doctors and nurses save time, resources and money for their wards and all while pushing patient satisfaction to an all-time high. So what is medical software and what can it be used for? In this short piece we’ll let you in on the types of software clinics use, why they use it and what results they’re seeing. Continue reading

Southampton Dentist Interview

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veneers southampton

For many years, Dr Ben White has been at the forefront of cosmetic dentistry, especially in the area of dental implants in Southampton. Here, he looks at another well known area of dentistry which is becoming ever more popular – dental veneers.

For many years now, dental veneers have been used to create the ultimate smile makeover. It is possible to transform crooked, stained, damaged or badly worn teeth into a brand-new, straight, white smile, using dental veneers.

So what exactly are dental veneers?

Many dentists describe dental veneers as doing the same for your teeth as false fingernails do for your hands. Veneers can be porcelain, ceramic, or made from composite bonding material. Veneers are wafer thin laminates or shells of tooth-coloured material and are cemented to the front surface of teeth to improve their cosmetic appearance.

veneers southampton

What treatments or problems are veneers used for?

Here are some of the reasons why patients opt for treatment with dental veneers:
Stained teeth.

Badly stained teeth that cannot be improved by teeth whitening or prophyflex treatments can be greatly improved by dental veneers. In this case the veneers are used to simply cover any existing stains on your teeth. This is a very quick and relatively inexpensive procedure.

Damaged teeth.

Teeth that have become badly worn through excessive grinding or indeed teeth that have been damaged by the continued and excessive consumption of carbonated drinks over a number of years, can be hidden using veneers. Also teeth that have been chipped or broken can also benefit from veneers. A small chip on a tooth can be quickly repaired using composite bonding also known as composite veneers. A single damaged tooth can also be easily repaired with a porcelain veneer that has the same characteristics and colouring as your natural teeth.


Spaces or gaps (known in dentistry as diastemas) between your teeth can easily be closed using dental veneers giving you a more uniform looking smile.

Crooked teeth.

Veneers are not the ideal treatment for crooked teeth. In order to keep your natural teeth structure then orthodontics or Invisalign braces will probably be a better solution. However, such treatments can take up to a year or indeed longer. If however your teeth are not severely crooked then veneers placed over their front surface will give a straight and perfectly aligned looking smile. For this type of treatment, many people refer to veneers as “instant orthodontics” as you get a similar end result in a fraction of the time.
So which are better – composite veneers or porcelain veneers?

The most popular type of veneers are porcelain. Porcelain veneers offer a more durable alternative which is stronger than its composite counterpart. Composite veneers do not last as long as porcelain veneers and are prone to staining. Porcelain veneers also offer a more natural looking, translucent appearance. Whilst composite veneers are much cheaper than porcelain veneers, they do not last as long and need replacing more often, so,as a result, they could end up costing you more in the long run. Composite veneers are ideal for small chips, as this treatment preserves more of your natural tooth structure.

Dental Veneers – Your Questions Answered

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Essex veneers dentist

There are a whole host of manufacturers and brands involved in the dental veneers industry. Here, Dr Sunil Chudasama, an Essex dental implants provider, explains some of the different types of product on the market, and answers a few frequently asked questions.

How long do dental veneers last?

There is a difference in the lifespan of porcelain veneers compared with that of composite veneers. Porcelain veneers will typically last between five and 10 years while composite veneers last a year or two at most. Regardless of what kind of veneer you get fitted, they will eventually need to be replaced. Although veneers are strongly cemented into place, there have been cases where they have come loose and fall off. If such a situation arises, it is important that you keep hold of your veneer and contact your dentist immediately. If you follow a good oral hygiene program and visit your dentist for check-ups on a regular basis, your veneers will naturally last much longer.

Essex veneers dentist

Is it possible to have veneers fitted on the same day?

Usually porcelain veneers are fitted over a minimum of two visits. A few cosmetic dentists have invested in CAM/CAD or in-house ceramic studios (CEREC) which can custom produce high-quality ceramic veneers on site in as little as six minutes. With this CEREC technology dental practices are able to offer single visit, same day ceramic veneers that can be fitted within an hour.

What about Lumineers? What are they?

Lumineers are similar to standard porcelain veneers but are fabricated (made) from a patented cerinate porcelain that is extremely thin. They are about the thickness of a contact lens but are very strong. With lumineers, the tooth surface does not need to be trimmed so the procedure is quicker and totally painless. There is another veneer system in the market known as Durathin veneers.

What are Da Vinci veneers?

Da Vinci veneers are similar to Lumineers in that they are extremely thin veneers that are often used for smile makeovers. They are only manufactured in the da Vinci laboratory in California. The da Vinci brand name is very popular, especially with high-profile cosmetic dentists in the USA, who often have celebrities amongst the clients.

What are MAC veneers?

MAC veneers are made from pressed ceramic, giving more strength than standard feldspathic veneers. There are the ideal veneer choice for smile makeovers. They are ultra thin shells of tooth coloured ceramic that are bonded over the front surface of your teeth in order to mask stains, close gaps or repair chips.

As one of the most trusted brands of porcelain (ceramic) veneers, da Vinci veneers have been on the cosmetic dentistry market for more than 25 years. Having featured on ABC’s Extreme Makeover show, da Vinci veneers have gained popularity in the public eye. As well as being highly resistant to permanent staining, da Vinci veneers claim to be thinner than conventional veneers and therefore require little or no anaesthesia during placement so that patients have a natural appearance.

Before they are bonded, your dentist will show you how your veneers look so that you can preview your new smile before you veneers are permanently cemented into place. If you or your dentist are not 100% happy with their colour then the colour of your da Vinci veneer can still be adjusted with the shade of the cement to be used.

Should You Rent a Car on Holiday?

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Making arrangements for a holiday is quite tiresome for most people and requires a lot of thinking and planning. It is always important to ensure that everything is set appropriately to ensure comfort and efficiency during your vacation. After settling your Visas, a place to stay and places to visit during your vacation, the tasking issue of choosing a convenient mode of transport comes to mind.

There are various forms of transport available in your holiday destination such trains, buses, cabs, hotel transportation and a rental car. All the available means of transport provide comfort. However, the issue of convenience plays a big role when deciding to settle for a particular transport mechanism while on holiday. Rental cars may initially appear expensive but have various advantages which include:


Rental cars are the most convenient means of transport for holiday makers. This is because; they do not rely on fixed schedules and you are able to travel to your destination at your pace. In addition, rental cars enable you to plan your holiday activities effectively without relying on the bus or train schedules. You are also able to explore more places in your holiday destination without the inconveniences caused by reliance on other transport services such as trains, buses or hotel transport. While in a rental car, you can take photographs of beautiful attractions of your holiday destinations since you are able to stop at your preferred points without relying on another driver’s decision.


Comfort is necessary when on holiday since the main aim of a vacation to spend some time relaxing. Rental cars provide you with much needed comfort in many ways. First, you are able to visit different places during your holiday at your own pace. This allows you to plan your holiday activities effectively and comfortably without relying on the local transport schedules. Secondly, you are able to avoid the congestion of the local public transport hence adding more excitement and enjoyment to your holiday. Finally, the ability to travel at your pace provides a sense of peace, hence you are able to enjoy the holiday according to your plans.


Rental cars may seem quite expensive when compared to public transport but they are more convenient in terms of budget. This is because; the local transport charges may fluctuate hence forcing you to adjust your transport allocations on the budget. On the other hand, when renting a car, you only pay once for the time you are going to use the car. This makes it easier to plan your expenses during the vacation effective.

There are also various sites which allow you to compare rental prices from various companies (like this one).

The question still remains, “Should You Rent a Car on Holiday?” Renting a car is the most convenient, safe and comfortable way to enjoy your holiday hence when on holiday incur the cost of renting a car but enjoy your holiday safely, effectively and comfortably.

Interior Design Tips for Offices

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The interior design of an office is vital. You will need to make sure that the space reflects your vision, identity as well as attitude toward your employees. The following are some of the considerations that will help you come up with an exquisite design for your office space.


Colour has a great impact on the interior design environment, so you cannot afford to go wrong when it comes to the choice of colours. Make sure that you use colours that give the space an inviting look and set a positive ambience.

Bright colours will lift the mood of the employees and also evoke their emotions while dull colours will introduce a sombre mood in the working space. Also, make sure that the colour scheme you go for resonates with your brand identity.

Space Layout

It is important to plan the layout of the office carefully while considering the office work culture. The design of the workstations should be done while keeping in mind personal comfort, need for privacy, collaboration as well as flexibility.

The layout should also promote easy accessibility to colleagues, office equipment as well as spaces that require employees to effectively complete their tasks. Make sure that the space does not look cluttered since no one likes to work in such workplace.


Lighting of the office space is very important since it gives it the right atmosphere. It also makes the office to look spacious. The workplace interior design should be equipped with an ideal consumption of natural as well as artificial lighting.

It will be a good idea if there are few artificial lighting sources and adequate sources of natural lighting including windows, high ceilings among other openings. Proper lighting in the office area will enable the employees to work without experiencing any visual strain or discomfort.

Planning Your Summer Garden

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As we move into spring, it’s around the time people start planning their garden for the summer. While the winter time is typically the time for decorating the inside of your house, the prospect of spending those warm summer evenings outside in the sun means thoughts quickly turn to the outdoors.

Deciding what kind of renovations you’d like can be tough, as there’s so many options open to you. Do you opt for a higher maintenance garden with plenty of greenery and flowers, or something lower maintenance with more concrete areas or decking?

Your choice will largely depend on how active you are and how much time you have to devote your garden. Many retired people look to their garden as a way of keeping active, and tend to opt for more plants, grass and vegetables as they require ongoing maintenance. They not only have the time to spend in their garden, but the health benefits of spending time tending it are well worth the additional work. For those who simply don’t have the time there are plenty of companies like Garden Force waiting to help you.

For working people with neither the time nor the desire to spend maintaining a garden, a paved or decked garden may be a better option. They often require a little additional work at first – laying slabs and cutting decking is fairly hard work – but beyond an occasional cleaning with a pressure washer there’s far less ongoing work needing to be done.

As well as the garden itself, consider the best way to enclose your property. Hedges can be an attractive option, but will need to be trimmed regularly to stay looking their best. Wooden fencing is relatively inexpensive and requires less maintenance than a hedge, but will require painting and occasional repair as wear and tear sets in. Metal fencing is a more expensive option, but involves far less maintenance than the other options.

Ultimately it’s important to not only get the garden you want, but one which suits your way of life. Although you may want a green, lush garden you may not have the time of the resources to give it the love and care it deserves.