Aug 1, 2015

How to Make Sure You Stay Healthy At Your Workplace

Working full shifts all the while trying to maintain healthy, fit and stress free sounds almost impossible. Many people experience the problem of working 8 hour shifts or even more and not having enough time to dedicate to themselves and to their well being. It is quite important to keep in mind that you health should be your priority and that no matter how hard you work you should always find time to stay healthy. These are just a couple of tips and tricks on how to manage all the work but also to try and work on your health as well.

How to Make Sure You Stay Healthy At Your Workplace by
Yes, we have all heard it a billion of times – breakfast is the most important meal of the day. And it is quite right. Especially when you know that you have a whole day ahead of you and that you won’t have time for a proper meal probably till lunch. This is why you need to take your first meal of the day quite seriously. Try and eat breakfast at the same time every day, that way your organism will get used to that rhythm and it will help you not crave snacks in the meantime. Also, when choosing what to eat go for something that will give you energy to withstand the day, such as smoothies made from fresh fruits; include yogurt and milk for calcium and vitamin intake and also whole grains which are a great source of fiber.

How to Make Sure You Stay Healthy At Your Workplace by
Don’t miss the opportunity to use your breaks as much as you can and to use them wisely. Go out for a breath of fresh air or a glimpse of sunlight, it can easily freshen you up. You could also use your breaks to stretch your legs and go for a quick walk. Perhaps you could try and do a couple of quick exercises just in order to try and work your muscles after sitting for who knows how long. Also, even if you aren’t on a break, take a minute or two to just stand up and look away from the monitor.

Although that coffee is probably the only thing keeping you alive and standing, you should definitely watch your caffeine intake. That also means to watch out for energy drinks. You should also avoid sugary drinks and sodas. The best thing is to try and drink as much water as possible. Keeping hydrated can greatly affect your health and well being but also your productivity and performance on work. If you really want a break from water, tea is always a good alternative.

How to Make Sure You Stay Healthy At Your Workplace by
Be cautious with snacks! We know how easy it is to just snack away especially if we are sitting a whole day in front of the computer. It just becomes a mechanical move and in a matter of time we don’t even know how much or what exactly did we eat. So it is better to keep away from snacks. If you really don’t think you can go a day without them, think about healthy alternatives. Eating fresh fruit during your shift could help you maintain your health, that is why fruit baskets Sydney offer you deliveries of their fruit hampers filled with a variety of different fresh fruits.

Hygiene is also an important factor. Try and wash your hands regularly while in the office. Your mouse, keyboard and even your phone are filled with germs. Buy a disinfectant cleaner and clean these objects from time to time. Also, consider purchasing a hand sanitizer to hold on your desk and avoid colleagues who are exhibiting symptoms of illness.

Following this advice will certainly help you stay healthier and more prone to illnesses, but it won’t work if you don’t pay attention to other factors. This means that you shouldn’t force yourself too much; don’t test your limits, if you aren’t feeling well, take a leave and work on yourself. Also try and rest as much as you can. Getting an adequate amount of sleep is crucial for your well being. After all you are not a robot, you are just a human being and you need to take care of your body, your soul and your mind.

Jul 31, 2015

Tips on How to Prevent Sore Muscles after a Workout

We all have experienced soreness in our muscles after a hard workout, after pushing ourselves too much or even if we haven’t exercised in a while. Many people considered it a kind of a ‘good pain’ as it means that you are actually working your muscles and doing something good for your body, but  nevertheless it can get quite uncomfortable when you realize that you have issues with picking up a jar or putting a shirt on. That is why we prepared some tips for you on how you can enjoy your workouts and prevent sore muscles afterwards.
Tips on How to Prevent Sore Muscles after a Workout by

Many professional athletes resort to ice cold baths or showers after a hard workout. Why is that? Well it is quite logical when you think about it. It reduces the soreness of your muscles just as an ice pack reduces the swelling after an injury. Ice helps in speeding up the recovery process by chasing the blood away, which reduces the inflammation. That is why it is recommended to dip your whole body in an ice cold bath. If you aren’t quite accustomed to this, your body may experience a shock, so it is best to go slowly and start with colder showers first, and then work your way to cold baths.

Resting is a must do for any person who enjoys a good and quality workout. Some quality sleep is crucial when it comes to resting your muscles and preventing soreness. Some studies show that taking a two hour nap after a workout can do wonders to your muscles. Also, don’t be afraid to take it slowly and take a break. Pushing yourself too much can only do harm and can have negative effects on your whole well being. So it is best to plan your workouts in a way you will be able to sleep well during the night and obtain the energy for the following workout and to incorporate some well deserved breaks. Some professionals also recommend not exercising every day, but to make breaks every day or two.
Tips on How to Prevent Sore Muscles after a Workout by

Stretching out after a good workout is as important as having a good warm up before one. It is recommended to do at least 20 minutes of stretching and cooling down after exercising. It is very important for your body to gradually cool down in order to fully recover, and that is why it is crucial not to skip this step. It relieves muscular tension and helps break down the adhesions.

What to Eat (Before and After)
Your diet before and after exercising is a big part of your workout and it has a huge impact on your body’s recovery afterwards. It is important to choose your pre-workout meals wisely. This means to eat in a way you will gain enough energy to withstand the workout but in the same time not to overdo it in order not to feel sick. About 2 hours before a workout is an ideal time to eat. It is recommended to get some lean proteins and complex carbohydrates before a workout. Afterwards it is best to focus on protein based foods and full healthy meals. Potassium is a good post-workout choice aswell.

What to Drink
Tips on How to Prevent Sore Muscles after a Workout by
It goes without saying that you need to keep hydrated as much as you can. Drink lots of water pre, during and after the workout. Also, believe or not but it is highly recommended to drink chocolate milk after an intense workout. Some quality recovery drinks are always a good idea, such as xfit drinks which offer a variety of products loaded with electrolytes, vitamins and micronutrients for replenishment.

The best way to keep your body healthy and pain-free is to plan your workouts wisely. Make a lean schedule of what you eat and when, track the amount of liquid you are taking and also plan your breaks and rest periods as well. It is always a good idea to treat yourself to a professional massage from time to time. Be sure to not to push yourself too much and not to overdo your workouts. It is best to consult with a doctor or perhaps a professional trainer in order to design a perfect workout regime for you.

A Railway Bridge

It's one of my favorite objects that I always capture when visiting my husband’s hometown (Bumiayu, Central Java, Indonesia). 
The bridge look in 2010
The bridge is a railway bridge and local people there call it Saka Limalas because it has 15 supporting pillars. For SkyWatch Friday, I share the current look that taken last week and the previous look that taken in 2010.
Current look

Jul 30, 2015

Skinny Jeans All the Way

Skinny jeans, ones that outline both positive and negative side of female legs, are even worn by many famous fashion icons like Sienna Miller, Victoria Beckham, Jennifer Lopez, Kate Moss and Scarlett Johnson.

What shoes to wear with skinny jeans? There are several reasons why girls prefer to wear them. However, sometimes they have problems to choose proper footwear to match well with them. If you do not choose the proper shoes, skinny jeans will make your legs shorter than they really are.

Skinny jeans all the way by
Simple ballet shoes with skinny jeans look beautiful on long legs, while they are not recommended for girls with short legs. You can achieve a very elegant look with the combination of black-beige ballet shoes, beige shirt and a black bag.

Girls with short legs should choose to wear skinny jeans with pumps. The ones in bright summery colors are an absolute hit and they will make your combination very fashionable.

When you do not know what footwear to choose, opt for the platform shoes and you will not go wrong. Platforms are great shoes for spring and summer and look great with skinny jeans. Spice up your outfit with your favorite bag and earrings.

Create a rock outfit with a pair of ankle boots. Excellent combination of skinny jeans, boots with rhinestones, stud bag, edgy blouse and phenomenal staple ring will make you look like a rock star.

If you like to wear sandals you should know that they work well with skinny jeans. Choose a beige or light pink shades of sandals and the same color blouse or bag and of course, don’t forget sunglasses for the casual summer style.

In winter you will be chic with knee boots over your skinny jeans. Flat suede boots would look great during the day, while the leather heel boots are a better option for a night out.

The combination of skinny jeans and blazer is always trendy. Great blazer can revive any classic jeans. You just have to decide whether to choose blazer in a neutral or slightly bolder color.

Roll up the legs of your favorite pair of skinny jeans and you'll get a completely different look. This style is relaxed and lovable and perfect for your weekend look.

Skinny jeans all the way by
Distressed looking jeans can actually look pretty and elegant. They are an excellent choice when you want to highlight your legs or place the emphasis on your favorite pair of shoes. Try to pair black distressed skinny jeans with a fitted shirt and ballet shoes – it looks amazing.
If you pair your skinny jeans with an oversized sweater you will achieve cute-sporty look. This styling is relaxed and likable and goes great with sneakers.

Colorful jeans are very popular at the moment. Accept the current trend and get a pair of skinny jeans in your favorite color. Big colors now are basics, such as red or yellow. When you opt for this kind of jeans, make sure that your accessories are in neutral colors.

Skinny jeans are the most difficult to deal with if you have hourglass or pear shaped figure, but that does not mean you cannot wear them. The most important thing is to pay attention to the color. Dark colors are best for the ladies with wider hips and thighs. Details and prints should be kept to the minimum. Of course, pay attention to the size. Let them be your size – not smaller or bigger. Pair skinny jeans with a loose blouse or shirt to achieve good proportion.

Skinny jeans all the way by
Jeans are an essential piece of clothing, and at least three pieces of those skinny ones must be found in every woman's closet in recent years. There are many different ways that you could wear them to look trendy and sophisticated.

Classic dark blue super skinny jeans should have pockets, low waist and the belt area, which are also the characteristics of classic jeans. The most elegant appearance will be achieved if worn with a white shirt. With the transition into spring you can wear loose dress with them that wraps around the body and simultaneously conceals and reveals buttocks and hips. Light brown ankle boots with not too high heel go perfectly with this combination.

Gray skinny jeans are very trendy and somewhat unexpected garments go well with them - glittery top and a military jacket. Why not? High heels go along perfectly with this fashion combination.

Skinny jeans can be worn in different ways, and it all depends on your personal style and opportunities you have to wear them. A good pair of skinny jeans can be the basis of many combinations so do not be afraid to experiment.

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