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 killcliff.com

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.

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. In this case, you should know the foods that will take care of your sore muscles.

Girls, do you exercise to gain bigger muscles? Check this muscle bulking diet also.

What to Drink
Tips on How to Prevent Sore Muscles after a Workout by killcliff.com
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.

Related article: The Best HIIT Workout

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 mavi.net.au
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 mavi.net.au
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 mavi.net.au
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.

Jul 29, 2015

The William Lauder Affair with Top Beauty Company- The Estée Lauder Company

William Lauder is a part and parcel of the success story at The Estée Lauder Company- a name founded by his grandmother in 1946. Since its establishment, the Estée Lauder Company has seen massive growth and expansion. Today, it is one of the most trusted and reliable names in the beauty business today.

William Lauder joined the Company in 1986 and since then there has been no looking back for either the Company or him. The William Lauder affair with The Estée Lauder Company is indeed a long term one. The business acumen and the leadership skills of this scion of the Lauder family is second to none.
He managed the online activities of the Company and helped it to shoot to international limelight. His vision and strategies for bringing the Company to global fame clicked well. If you take a look at the Company in the past it just started off with four products. They were the Super Rich All Purpose Crème, the Crème Pack, Skin Lotion and Cleansing Oil. The Company began its humble roots in 1946 but within two years, it managed to open its first departmental store at Saks Fifth Avenue in New York.

William Lauder played a vital role in expanding the global presence of the Company. His main objective was to enhance the brand portfolio not only in the USA but the world over. He started off by strengthening the distribution channels of the Company brands. This became successful and the products managed to spread far and wide.  Later, he went on to head Clinique Laboratories when he became the Regional Marketing Director in charge of the USA area. He was the man behind the creation of another of Estée Lauder’s brands- Origin. It was here that he created the store within the store concept. This became a major hit and managed to reach out to many people.

Thanks to William Lauder affair with the company and his sincere efforts, it has been seen that the success of the Company in his hands was inevitable. The global presence of the Company and its brands shot up. He managed the retail operations of the Estée Lauder Company well. The brands which he looked after became highly sought after names in the beauty and cosmetic world not only in the USA but across the world too. His inspiring presence and leadership skills were indeed a great boon to the Company!

Jul 28, 2015

Trees on a Graveyard

Last week I spent a few days in my husband’s hometown to visit my father in law and mother in law’s grave. I saw lots of frangipani trees on the cemetery. We call frangipani as kamboja here. Their intricate branches create strong ambiance.

Jul 25, 2015

Color Your Business Green

A profitable business model can also be friendly to the environment. It’s just the matter of choosing eco-friendly way in the overall strategy of the company and consequently, all areas of the organization will be aligned with this goal. It is not something that can happen overnight, but it is not an impossible mission either. Increasingly, people are more aware about the importance of protecting the environment. Therefore, it is time to renew the business strategy and make it 100 percent organic and, above all, highly productive.

Direct your staff to green goals
Ideally, before embarking on any long-term strategy, talk to your team about what practices and goals should be achieved. This information is even more relevant when it comes to forming habits within the organization that is friendly to the environment. Talk to your partners and colleagues about what the maximum use of resources could be, for example office paper, plastic, water and even cleaning products.  The simplest thing such as turning off the light when leaving the room can make a difference in order to meet the desired goals. This way, you will create a dynamic working conditions to go hand in hand with the organization's mission - to be 100% pro-environment.

Watch energy consumption

One of the key things to keep in mind when creating the overall strategy of your company is to make an estimate of the operating expenses. This means having an annual screening in terms of energy, water and material resources that are used. And do not forget to consider the environmental impact that this generates. Replacing inefficient light bulbs gives impressive results in energy savings of 50 to 75 percent. And best of all is that this produces equal performance. Remember that the most important points of energy consumption in a company are lighting, heating, air conditioning, food storage equipment, computers and audio devices.

Calculate CO2 emission
Knowing the percentage of greenhouse gases emission in your business requires a calculation of the direct consumption of the organization. This includes everything from light and water to other elements used to operate as inputs. It is recommended that you seek advice from an expert to assess the emissions you produce and the areas where the impact on the environment can be reduced. So you can make an estimate of the percentage of carbon dioxide (CO2) produced by your company and take action accordingly. For example, a home inhabited by two people with two cars, who do not use public transport, do not recycle and consume natural gas can generate about two tons of CO2 per year. One of the most affordable solutions is to plant a tree and care for it to help neutralize the emissions.
Color your business green by http://royalwolf.co.nz/

Sort your waste
If you recycle only half of garbage you generate (individually), 1080 kg of CO2 is issued per year. Because of this it’s good to separate waste in biodegradable bags in three colors - blue, green and red. Inorganic waste is deposited in the first, such as paper, glass, metals, textiles, etc. Organic waste, such as food, coffee filters or tea and dirty napkins, goes in the second, while in the third all health and medical related stuff, such as syringes, edible oil, cigarette butts, etc. are discarded.

Remember that if you crush organic and inorganic waste, you will take advantage over each of the bags’ space and spend less on them, which will also be reflected in your budget. You can store whatever you want in New Zealand shipping container, whether that’s growing plants or waste bags.

Look for green suppliers
Start by assessing whether the products and services you acquire for your business harm the environment. At this point it is important to remember that just like people working in your company perform ecological practices, your suppliers also should. If you believe that you won’t find everything you need in the market, you're wrong. Today, more and more shops only sell organic products. To identify organic articles, look for a distinctive mark on the packaging that says it’s environmentally friendly.

Get certified as a green company
For environmental certification different points are evaluated. For example, consumption of water and wastewater, soil and subsoil, air emissions, environmental indicators, solid and hazardous waste, noise and environmental risk. Remember that your certificate guarantees consumers that the product is environmentally friendly and does not harm the environment at any stage of manufacture.

Color your business green by http://royalwolf.co.nz/
Create a media strategy
Once you have everything ready, it’s time for customers, suppliers and the market in general to find out you're friendly with the planet. In order to do this, make a plan of communication and marketing to highlight this feature.

Although ecology and business seem to be two antagonistic concepts, circumstances have made them go hand in hand, even creating a niche market that is growing every year. These businesses are mainly supported by the progressive awareness of the population on environmental matters, because ultimately, they are the end customers in demand for organic products and services.

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