2017 Bouldering Open National Championships
2016 Sport & Speed National Championships
2015 Sport Climbing Series Open National Championships Highlights
People may notice that sitting, whether behind a desk or on a coach, with little or no physical activity can produce some unpleasant and unhealthy side-effects. People that end up sitting most of the day may find their waistline has expanded a few inches. Additionally, the exclusion of daily physical activity, at least 30 to 60 minutes most days of the week, helps to contribute to physical erosion.
Sitting Too Long
Research presented at the Second International Congress on Physical Activity and Public Health indicates sitting for extended periods of time causes the body to turn off its fat-burning mechanisms. Lipase, a critical hormone essential for the breakdown of fats, was suppressed to only 10 percent of its normal level in rats and pigs held stationary for several hours. “That is virtually shut off,” said Dr. Marc Hamilton one of the researchers.
When researchers followed up with a test on humans who sat for long periods, they found that lipase was suppressed in them as well. This suppression contributes to higher LDL levels, slower metabolism and increased retention of fat. Hamilton says people who sit all day need to get up and move. He says typing at a keyboard or slight movement of the arms is not nearly enough to maintain normal lipase activity.
Movement Helps Maintain Calorie Burning Ability
Presently, the body develops the same way the body our Stone Age did. It is meant to run, climb, walk, stretch and bend. Sitting nearly and staying stationary for hours is opposite what the human body is built for. Hamilton suggests people get up from their desk and move their legs and posterior (muscles of the backside) muscles. These muscles compose a high percentage of the skeletal muscles. Researchers are not sure how long lipase activity is suppressed after activity resumes.
The key is to move. When the body doesn’t move, it loses its ability to move. As people get older they move less, this, in turn, diminished their ability to move. If people want to move well when they get old, they have to move when they’re young. Sitting a desk is analogous a sedentary lifestyle, contributing to diseases and illness.
Motion is Vital to Staying Well
Life is motion, stop moving and you stop living. Motion is vital to staying well while aging. The body and muscles function well when worked. Think about it, exercise is simply movement of the body. Along with the evident cardiovascular and muscular merits of physical training, working out and strenuous activity transport vital fluids all over the human body. Cellular waste products are eliminated through the physiological compression and stretching that takes place with exercise and motion.
That’s another great reason to incorporate physical activity into your lifestyle; the body was designed to move. There are many reasons why people choose to exercise and many reasons why people want not to. If you’re not currently physically active, consider incorporating some physical activity into your lifestyle, you will feel better, move better and may even live longer!
Have you noticed that children can sing in high notes easily while adult men can sing low? Children have a high vocal range, and they can sing high notes without trying too hard. The vocal cords control the pitch of the sound when a person is singing, and the length of that affects the notes.
The vocal cord length is the same for young boys and girls, and they can sing all the high notes – having the same vocal range. These vocal cords grow longer with age and then it is more difficult to hit the high notes. Most adult females have a vocal cord which is in the range of 12.5 mm to 17.5 mm. Adult males have longer vocal cords – 17 mm to 25 mm in length. This is why women can sing notes that are higher than what men can sing.
How to Sing Low?
The larynx is a diamond-shaped organ, and vocal cords are stretched across it in a V—shape. If a person sings low notes, the larynx changes shape and the chords contract and thicken. When a person sings high notes, the larynx lengthens and causes the chords to thin out. Three sounds can be played with to achieve really low notes.
Drinking Water Sound
This is an extreme sound and must be used in moderation. It’s a quirky sound, that can be made while pretending to drink water. One needs to close their mouth and isolate the larynx to vocalize the sound of drinking water. This releases the larynx and lets the chords connect in a deep way, causing the resulting tone to have more depth.
The Glottal Stop
This small unit of sound brings the chords together. Take your time and relax before trying this sound. The compensating muscle must stay out of the way, and only the chords inside must be isolated.
The Vocal Fry
This sounds like a creaky door closing or opening and is the smallest unit of sound made by the chords. While singing, one needs to slow down the airflow to hear each oscillation of the cord. One needs to slide from a comfortable and familiar low note to an unfamiliar low note. The tiny bit of pressure on the chords is when one slips into the vocal fry. One must keep sliding to new lower depths, using the vocal fry technique to explore or develop a note. It keeps the pressure off the larynx and allows the chords to perform.
Other tips and tricks to achieve the perfect pitch:
1. Relax your tongue, mouth, and throat
Before singing, slide your jaw from side-to-side, move your tongue around the mouth and rest it close to the front teeth. Relax your tongue and throat to prevent pressure on the larynx. The pressure will constrict the throat, causing strain in the larynx and contracting the tongue. This will result in high and squeaky notes, like the voice being stuck in the throat. Relaxing keeps the tone strong.
2. Use your breath
Low notes require more of your breath, and without it, there will be no support for those low notes. Imagine launching your breath through your throat and toward the front of your mouth, while singing a low note. Without proper breathing, a singer cannot achieve the desired tone and projection. When singing, breathe in and take only that amount of air which is needed to sing the phrase. There must be a controlled and steady movement of air. You neither want to hold your air nor exhale it in a rush.
Check your body alignment. Stand straight but not in a stiff way. Your shoulders must be down or slightly back with your chest high. Do not lower the chin towards the chest while singing low notes. It will prevent the larynx from being free. Keep the chin parallel to the floor and slightly back while looking at a point in front of you.
The vocal cords must be relaxed to present low notes. Make a soft sighing sound and push your voice to the deepest, lowest possible pitch. Repeat the process till you are relaxed and are ready to vocalize. Practice your scales. Sing some notes, starting in a low pitch and ending in a high pitch. Do it the opposite way too – high to low. Perform this exercise with different sounds such as “e,” “oo” and “me.” Do a few scales while making the “kazoo” buzz. Round your lips and inhale, then exhale to make a “woo” in a single pitch.
5. Sing from the Mouth and Chin
To sing lower notes, one doesn’t need to go lower into the body. Do not sing from the throat and chest. Doing this can create tension and also make your low notes singing more difficult. Rather, try to sing from chin and mouth. The singers can take professional voice lessons in New York, NY from good singing coaches and learn the difference between singing from chin and mouth.
6. Face Resonance
Clear low notes with face resonance can negate the fact of having a low volume. If you have a low volume while singing a low note, just bring the mouth closer to the mic. Similarly, keep it away when singing a high note. Feel the resonance in your face while singing low notes. Train yourself to make this a reflex by understanding and enhancing your vocal resonance.
7. Find Your Natural Register
To understand your natural sound register, place your hand on the nose while talking. Repeat the exercise while keeping it flat on the chest. In case you feel heavy vibrations in the nose during both the exercises, it means you have a natural nasal voice. But in case you feel more heavy vibrations in your chest means that you have a natural chest voice.
And, equal vibrations in the chest, as well as nose, mean a steady voice. Singers with chest voices can do lower registers more easily. A singer with a nasal voice will end up taking more effort and time to get there. You can practice based on your natural register.
Singing well requires practice and these singing tips will help you get to those low notes. Remember that everyone’s voice is unique and low notes may sound different from different singers.
In the mid-1960’s, the sport was starting to emerge in our national consciousness. Advertising money alchemized into extravagant television contracts which, along with a gigantic wave of media exposure, turned local sports heroes into wealthy celebrities and role models. With the advent of merchandising, all sorts of sports paraphernalia inevitably turned out to be a cash cow, with logos being stamped on everything from toothpicks to parkas and eventually, to meet the players, five-day Bahamas cruises. The worth and importance, along with every other aspect of sports spiked dramatically. Professional leagues, the National Collegiate Athletic Association, and the Olympics, in a rather short span of time, had all of a sudden become corporate — big business. Money Changes Everything
The stakes had certainly been raised in a hurry and everybody, from little league players, along with their alter ego fathers, to the best of the best, was looking for an edge. But still, it wasn’t until another decade or so passed, that sports psychology, especially at the elite amateur levels, became widely recognized by coaches, athletes, and front office suits, as a valuable commodity. Word spread and soon psychologists were seated alongside the trainers, physicians, nutritionists, strength and conditioning coaches, lawyers and dentists at team functions and in sports venues.
The high-profile, celebrity status bestowed on sports psychology wasn’t just conferred overnight. In fact, up until the late 1960’s, the specialization pretty much flew under the radar of educators, athletes, and coaches alike. Most academics felt that the topic was frivolous and unworthy of scientific attention. Athletes and coaches viewed it as worthless quackery. But quite fortunate for those interested in the field, a perfect social storm was brewing. Whereas on one the hand, the ideals of the counterculture, which promoted the acceptance of new approaches and solutions to all aspects of life were spreading, while on the other, sports on all levels, even in the midst of all this anti-capitalist, anti-competitive/adversarial fervor, were cashing in.
The Emergence of Cognitive Behaviorism
Coincidental with the times was the fact that a relatively new orientation, cognitive behaviorism, was gaining acceptance and overtaking the more traditional schools like psychoanalysis throughout the entire field. This was extremely significant because the conceptual framework that sports psychology is built around is fundamentally all based on cognitive behavior principles. Sports psychology should really be considered as a subset of the more generic term, performance psychology… after all, performance is performed only in a more circumscribed setting. At any rate, its mission conforms to the mission statement of psychology in general, which is to scientifically explore human behavior and maybe, with a little luck, hit on something here and there, that improves the quality of peoples’ lives.
The Profession Becomes Organized
In 1985, a band of previously isolated professionals, psychologists and physical educators whose career interests were devoted to this “new” profession met as a group to pool their expertise. What culminated from this meeting was the formation of the Association for the Advancement of Applied Sports Psychology (AAASP) and the creation of a division (47) within the venerable American Psychological Association (APA). Soon these organizations were certifying practitioners, sponsoring of international conferences and publishing of refereed journals. Sports psychology was fully legitimatized and recognized as an independent area of study — worthy of its own home in some of the most prestigious graduate schools throughout the world.
The germ of sports psychology is said to have been planted by a young social scientist named Norman Triplet at the turn of the twentieth century when he casually observed the behavior of cyclists as it changed from when they pedaled alone to when they rode in the presence of others observing them. After sufficient data regarding this phenomenon was collected and analyzed, Triplet was able to surmise what now probably appear obvious; that cyclists put forth greater effort and thus perform at a higher level when others are potentially evaluating them. Research devoted to the effect of the presence of others on motor skills, now called “social facilitation” has taken many sophisticated twists and turns since that “milestone” primitive study was conducted. Nevertheless, the notion that social context and emotions have an impact on performance was introduced forever
Sports psychologists address issues involving leadership, group processes, learning, development, stress management, motivation, self-confidence, personality assessment and thought control, as well as traditional clinical and counseling concerns; all with the ultimate goal of enhancing competitive performance. Although athletes are typically thought of as high functioning individuals, able to maintain their poise and remain composed during tight situations, participation in sports, which now includes females as well as every other demographic, has its own set of endemic psychological problems. Eating disorders, substance abuse, excessive anger, poor impulse control, narcissism, entitlement, slumps (self-doubt), career transition difficulties and injury-related depression are prevalent, even at the most elite levels. So much so that many professional teams now employ diagnosticians who specialize in testing for potential psychopathology during pre-draft combines, flagging athletes’ whose careers may be in jeopardy and those who may cause future public relations headaches for the organization or institution.
As is the case with most groups, frequently the constituents of a team are too close to objectively assess its collective impact on the individuals in it. Putting it plainly, the whole is greater than the sum of its parts. In this type of scenario, consultants from outside the organization are hired to inspect those factors that could be impinging on team chemistry and disrupting the play. Borrowing from research first conducted by industrial/organizational psychology, conflict is minimized and cohesiveness can be restored by building consensus, opening up communication, providing feedback mechanisms and instilling a sense of pride and commitment.
Cheerleading is a long-standing tradition at football and basketball games. A squad of identically dressed girls leads the crowd in cheers to motivate and energize the team. Cheerleading is right up there with mom and apple pie—it’s Americana.
Is Cheerleading A Sport?
But, recently, cheerleading has evolved into a sport-like activity that supports another sport. The routines are becoming so physically challenging that some would like to have cheerleading classified as a sport. Cheerleading competitions are viewed on TV with scoring and competition for the top seats. Some cheerleaders are coming home from games with more bruises than their siblings are on the football field.
American Association of Cheerleading Coaches and Administrators (AACCA)
There is an entity that monitors cheerleading. The AACCA is implementing a safety certification program that would monitor safety in cheerleading. The problem is that no one is monitoring the regulation to make sure it is followed.
Cheerleading Accidents More Serious
The National Center for Catastrophic Sports Injury Research has been keeping data on high school female cheerleaders for twenty years. The center kept records from 1987 to 2017. The data was not reassuring to parents of cheerleaders. During those twenty years, the center found
- Two deaths
- 21 permanent disabilities
- 44 serious injuries
- General bumps and bruises
The journal, Pediatrics, published data in 2006 that revealed injuries from 1990 to 2002 in cheerleading. In that span of time, it recorded 22,900 injuries.
- 52.4% strains or sprains
- 18.4% soft-tissue injuries
- 16.4% fractures and dislocations
- 3.8% lacerations
- 3.5% concussions
- 5.5% miscellaneous injuries
Cheerleading As A Sport
Some argue that if cheerleading was considered a sport, regulations would be mandatory and this would improve safety. Others doubt that it would decrease injuries. Summer camps could be offered for cheerleaders and coaches and everyone receives training on safety maneuvers.
The American Association of Cheerleading Coaches and Administrators has some advice to improve safety.
- Have a coach that is certified through a safety program.
- Do background checks.
- Does the coach follow restrictions on basket tosses and the use of mats?
- Does the coach follow accepted performance guidelines?
- Does the coach insist that skills be taught in the proper sequence?
- Are all members of the squad instructed on proper spotting techniques?
- Is there an emergency plan in place?
- Does the coach balance practice times with other school activities?
- What is the past injury record of the coach?
With so many injuries and even deaths associated with cheerleading, the time has come to treat it as a sport, impose regulations, and monitor injuries.
Are you now planning on trying yoga? It is a great low-impact exercise that helps you gain flexibility and strength without putting your heart at risk. Just like Pilates, you will need a lot of steady concentration to be successful in this practice.
If you are a newbie, here are some tips to help you ease your way to the world of yoga:
1. Choose the right clothes
Keep it bare: Good news for all the on-the-go folks! You don’t need to carry around a pair of gym shoes with you since yoga is typically practiced barefoot. However, if you have a particular condition or suffering from an injury, then you can wear some socks or a pair of “barefoot” shoes to make you feel comfortable.
Keep it stretchy: When choosing a pair of pants for your practice, make sure that it is made of a stretchable material. Stay away from jeans and the like. You don’t need to buy new ones before starting out. Any pants or shorts that you already own that allow you to move freely will do. Along the way, the way you fit into your pants will be different due to the changes in your body caused by practicing. The ones you were using may fall every time you stretch, feels shorter, or may seem tighter. That’s the time to buy more comfortable ones. There are a lot of different styles of yoga pants to choose from.
Keep it snug: When choosing what shirt to wear, keep in mind that yoga is full of bending and stretching so pick something that’s considerably fitted to your body. Loose tops will not be comfortable since you don’t want your shirt to ride up every time you bend over. Many individuals wear sleeveless tops to maximize their arm and shoulder movements.
2. Before every class
Go easy: You can have something light at least an hour before the class. There are a lot of options for your pre-workout snack. Eating a banana is on top of the list for it boosts your glycogen and blood sugar level. You can also get creative with homemade protein bars, fruit smoothies, yogurt, and oatmeal. Eating a heavy meal right before the class might make you feel sick when you start your routine. Moving around with a full stomach will limit you. It may cause you to experience side stitches, and may give you the feeling of wanting to throw up when you start moving around.
Start at peace: There are several ways to warm you up before every class. You can look serene by merely lying down or sitting cross-legged for a while on your mat. Warming up is essential before you do any physical activity for it loosens up your muscles to get you ready for all the bending and flexing that you will do during practice. It gets your body prepared by slowly increasing your heart rate and blood flow.
3. During practice
Take note: Look closely at the way the instructor’s body is aligned in every posture. It is essential to watch out for that whether you are in an actual class or you’re watching an instructional video. Getting the alignment right makes every pose more effective, and it will prevent you from hurting yourself.
Stay focused: It is okay to look around the class to see how well you’re doing during the first few sessions. However, you should do so without losing focus on your instructor. Take note of everything that your teacher is saying and demonstrating so that you will get the instructions correctly.
Take it easy: There are times that you will not get the postures right the first time and your teacher will have to show you how it’s done. Don’t take it the wrong way. Always remember that first-hand learning is the best way and you will eventually get it right. Avoid comparing yourself with the rest of the class and don’t feel bad when others are ahead. Just enjoy the process and don’t forget to laugh when you fall off and keep your smile when it’s tough.
Work with your body: If there’s someone who knows your body better than anyone, it’s you. Listen to what your body is telling you. Learning, after all, is a unique journey for everyone. You will learn more along the way. You may feel scared of trying something out only to discover that you can do it with ease. Some poses will hurt, and you will find that your body is not comfortable with it. To ease the body aches, acupuncture & Chinese medicine can help you stay attuned to how you feel and without rushing yourself to perfecting each pose.
To end, do not forget to speak your mind. If you feel unsure about something or you want to learn more, you can always ask questions. It is perhaps the most important tip to keep in mind. You can ask your classmates, especially the more advanced ones, about yoga culture or etiquette. You will find that they are more than willing to talk to you about it. If you have questions about postures, you can direct them to your teacher after class.
Sometimes sport can be dull. What better way to appeal to the human emotion than with the element of danger! Where mistakes can be painful, and a bad one can cost your life. Blood, sweat and tears its all part of the game baby!
MMA (Mixed Martial Arts)
Like boxing but with thin leather gloves instead of chunky padded models. Elbows to chins and knees to jaws, all commonplace in this dangerous game. Not a sport that has many fatalities but one with tons of nasty injuries. MMA embraces all forms of martial art into one; in theory to find the ultimate way of fighting, hence the big MMA championship the Ultimate Fighting Championship (UFC).
Not a sport for the faint-hearted, either watching or taking part! With blood flying and big hits its a discipline that can make a spectator squirm and a competitor weak around the knees. There are rarely any deaths, but the constant fear involved in taking part makes this a sport for courageous individuals. Definitely up there, with the scariest, if not dangerous.
Much like suicide, it involves jumping off a tall object; the only difference is a parachute. This is one sport for those slightly unhinged adrenaline junkies. There is a macabre list of jumpers that have died during leaps which are often added to. People who enjoy Base Jumping often comment that nothing beats the adrenaline rush and the flying sensation that each jump can give. Recently invented ‘wingsuits’ allow a jumper to glide for a period. The sensation of hurtling past sharp rock faces only adds to the thrill as well as the danger. Most common deaths occur from a parachute not opening correctly or jumpers being blown into the wall or building they plummeted off. The lack of control in this sport is a stark factor. After all, who wants to rely on the weather and a sheet in their backpack to save their lives?
There was a time when the mortality rate of a race driver was that of a fighter pilot. In those days Motorsport would have been a clear winner. However, nowadays it is not quite so hazardous as advanced safety technology has reduced but not eliminated risk. Famous for killing high profile contenders such as Gilles Villeneuve and Ayrton Senna Formula One used to be the most dangerous form of motorsport. Now, bike racing with its broken bones aplenty probably takes the title. American oval racing and drag cars are also hazardous at times due to the proximity of the walls. In spite of recent safety, bike racers and drivers still die and may have to sit out races with injuries on a regular basis. Not immediately unsafe but when a fast moving object is sent out of control sometimes no amount of safety can prevent human damage. Some of the veterans of the sport such as Stirling Moss actually think the sport is now too safe and often comment on how they miss the romance of the daredevil days.
Skateboarders might say rollerblading is easy but this is exactly why it is so dangerous. As the basics are easy to learn the limit of this sport is far-reaching and hence dangerous. Falling in blading is not a pleasant experience, seeing as the blades are strapped to your feet it is often impossible to ‘run out’ a trick and going over onto your hip or back is inevitable with each missed trick. The top professionals are expected to be able to jump huge staircases and grind rails with death drops on one side. Indeed this extreme sport is one that requires a lot of confidence and has a fine line for an error. Recent deaths and serious injuries to the head have led to some skaters skating street with helmets, even if this safety gear is not in vogue. A testament to a real extreme sport often tricks blading can at the very least be a painful experience.
You might think it is ‘just a bunch of toffs messing about on ponies’ but like it or not equestrian is a force to be reckoned with in the danger stakes. In most studies of sports fatalities, figures show horse jumping has the highest deaths in motorsport and powerboat racing. Believe it or not, jumping high fences with horses is not the safest activity. Sadly a lot of horses are killed, much more than riders and animal rights groups have tried to get the sport banned on many occasions. But it is not just animals that are hurt; rider Ian Olding died when his horse fell on him. There are probably more broken necks and spinal injuries in this sport than any other. Another sure-fire contender for the most dangerous sport today.
So there you have it five of the best as it were, All dangerous, yet all exhilarating, colorful and full of life! In ancient Rome gladiators battled to the death and chariots raced each other on the ragged edge of existence. Humans have always been fascinated with cheating death it is an instinct that has been there since our ancestors were thinly avoiding being tusked by a Woolly Mammoth. You can make sports safer, but you cannot destroy the innate urge of a human being to take risks. Adrenaline is something we used to experience fully in our daily survival on a harsh planet. Since the intervention of the civilized world, this is no longer essential, or is it? In my opinion, it is a most natural and beautiful thing that can still be seen in the form of sport today!
Having dry skin can be a pain to have, especially if you are living in a temperate or windy country. It is because these climates only exacerbate the problem, and you may have to go to great lengths to protect your skin. Although genes can also contribute to having dry skin, there are also lifestyle factors involved that can dry your skin up.
Do not fret, though, because there are many ways by which you can help ease out your dry skin. You need to choose the right products, correct routines, and say goodbye to habits that may be taking a toll on your skin. You may not notice that some of the things you have always been accustomed to doing are what’s causing your dry skin.
As mentioned, it’s not all about the genes. Lifestyle factors also play a role as to why you have dry skin. If you like sugar, dairy, fatty and processed foods, then you are dehydrating your skin, making it dry and scant of moisture. These foods can break the regular cycle of your skin, zapping it of life and youthfulness. Also, if you don’t exercise enough, you are not giving your body the chance to circulate well for your skin to get rid of toxins. Toxins will only get stuck in your skin, and these appear in the form of acne, blackheads, whiteheads, and dryness.
Aside from staying away from sugar, dairy, fats, and processed foods, you must also develop a regular exercise routine for your body to maintain its proper cycle. Getting rid of toxins is one of the benefits that you get to receive when you exercise. Also, do not forget to get your regular dose of Vitamin D by exposing yourself to sunlight for at least 30 minutes a day. Doing so will ensure that you get to receive the vitamins that you need for your body. Vitamin D is essential in helping you process nutrients for your skin to enjoy.
Aside from these lifestyle changes, you can also use these beauty tips to help you get away from dry skin. Here are some tips to help you ease out your dry skin:
1. Do not shower in hot water
Showering in hot water may feel good especially during winter months. However, it is not recommended if you want to keep your skin supple and soft. Hot water is the number one enemy of anyone’s skin because it is too harsh on the skin. Therefore, if you want to get rid of your dry skin, consider switching to showering with lukewarm, or better yet, cold water. It may feel uncomfortable at the start, but if you stick with it, you will quickly see significant changes in your skin.
The only time that you can use warm (not hot!) water is in the morning to freshen you up. You don’t have to soak your face in warm water; just a splash will do. Doing so is much like a pick-me-up routine for your skin.
2. Avoid using toner
Toning is a part-and-parcel of a skincare routine for the Korean glow, and the reason for this is it helps clear out toxins and dirt that have accumulated during the day. It also helps in evening out the natural pH of your skin, which may be difficult for your skin to do if you have a poor diet and sedentary lifestyle. Therefore, it makes sense that using toners can be a part of your routine.
However, toning can be detrimental if you have dry skin. It is because most toners are alcohol-based to help get rid of acne, blackheads, and whiteheads on your skin. If you have dry skin, though, using alcohol can be a big mistake since it further exacerbates dryness. Instead of your skin increasing its moisture, it dries up and loses the luster that you have been looking for.
If you must use a toner, make sure that it is not alcohol-based. Synthetics and alcohol-free toners are expensive, but they are worth the investment if you want to have better-looking skin. Also, do not overdo the use of toners. One sweep on your T-Zones and entire face is all you need to help you have beautiful skin, and to help you get rid of impurities.
3. Use night cream or moisturizer before going to bed
Using night cream or moisturizer is beneficial if you have dry skin. It is because these products help increase the moisture of your skin, which can keep your skin youthful-looking and full of life. These products also help your skin guard against cold nights that can further dry up your skin.
If you are living in a temperate country, and especially when nights are cold in your area, make sure that you cover up with one layer of night cream or moisturizer on your face and neck. Use round motions on your T-Zones, then on your entire face and neck. Massage can help increase circulation in your skin and can improve the look of your skin.
Having dry skin can be challenging, especially if you are living in a temperate or windy country. However, there are many ways by which you can battle against dryness, and these include having a proper diet, active lifestyle, using the right products, and following a beauty routine to follow every day.
Professional athletes are often pressed in time to do domestic duties due to long training days and the need to relax once they get home. Usually, they spend the entire day outdoors for training, and on their off-days, they do light training like weights, yoga, pilates, and light aerobics. While the need to gain the best nutrition is essential, the main roadblock for athletes is time.
Athletes usually sign up for meal delivery plans because they don’t have the luxury of time to do all the prep work for cooking at home. While meal deliveries work for a time, they put out the joy of cooking; thus, subscribers are not engaged so well with the cooking and eating process. You may be surprised to know that while athletes spend a lot of time for training, they also look forward to doing things hands-on in the kitchen.
Since athletes are into going for proper nutrition, knowing precisely what they put in their body is a prime priority. So, if all they do is to purchase meal plans and to wait for these dishes to get into their home, they end up being consumers who are blind-sighted by what they ingest. Of course, it is something that any athlete wouldn’t want to experience. Any athlete would never want to be forced to eat something that he/she does not know where it was sourced from.
Most athletes are their personal nutritionists, and most enjoy cooking at home. However, since they are pressed for time, they do not have the time to go grocery shopping, to prepare ingredients, and to do the cooking. The whole cooking process takes at least 30 minutes for each meal, so, it can be discouraging for athletes to spend this much time every time they prepare meals.
If you are an athlete, whether you are a professional or amateur, and you have the same meal preparation problems, here are some tips to help you overcome these challenges:
1. Prep all ingredients on your day-off
On your day-off, which is usually once or twice a week, you can use this time to prepare all ingredients that you need for your weekly cooking. Prepping up in advance saves you not only time but also money. Since you are planning your meals for the week, you get to list down all ingredients that you need, which then allows you to control your grocery list. Therefore, you get to budget your grocery bills which can save you hundreds of dollars when aggregated in a month.
Do your weekly meal plan, grocery list, shopping, and prepping on your day-off. All added up, and this can take half of your day. It may take a lot of time; however, you will be thankful for the long-term benefits of prepping up everything in one go.
To make things even more convenient, you can group the prepped ingredients depending on which recipe it is for. So, you can pack all ingredients and label them based on which day and meal it is for. Doing this saves you time and the hassle of having to sift through your fridge on which container is for which day.
Having kids in the house gives you more reason to do this advanced prepping on your day-off. Your kids depend on you for their meals, so make it a point to prepare fresh and healthy meals for your family. When you are time-crunched, you often have to resort to processed foods. But if you are an athlete, going for convenience will never be useful since it can affect your performance. And if you have kids, you must never allow them to go with processed foods if you haven’t had the time to prepare for meals. So, preparation is critical when you want to eat healthy yet short in time.
2. Sign up for meal kit delivery plans
We have mentioned that some athletes resort to meal delivery plans since they do not have the time to prepare meals at home. However, these types of plans do not last for long since the joy of cooking is put out the picture. You simply purchase a meal plan (Terra’s Kitchen $75 discount & review), wait for dishes to get delivered to your home, and eat what’s been prepared for you. Meal deliveries put you out of the picture in the entire cooking process and make you anything but the end-consumer in the food chain.
If you still crave for the cooking experience, but you don’t have the time for grocery shopping and ingredient preparations, you can go with meal kit delivery plans. These plans do not simply send you cooked dishes. For meal kit deliveries, you receive at your doorstep prepped ingredients, and all you have to do is to follow the recipe and to cook the dish. The time-consuming phase of grocery shopping and ingredient preparation has been done for you. What’s great, though, is the fun part of cooking is still something that you will have to do all by yourself. You can still say with pride that you do the cooking at home, despite all the challenges that you have to go through as an athlete, more so as a professional one.
It is difficult to be a professional athlete because of all the intense competition and training that you have to go through every single day. Nutrition is essential for you, so do not forget this part of your regimen. Find something that works for you on how you can better manage your meal planning at home, and do not forget to choose quality over quantity.
The competition is now ever fiercer than before in the travel industry, with lots of options for consumers to choose from. Whether you are a travel agent, tour operator, or tour guide, you know by now how important online marketing is for your brand. It is now next to impossible not to have a website, and gone are the days when you knew your company could survive even without an online presence.
There are now millions of tour-guiding companies who are marketing their services online. If you are a tour-guiding company, you may be competing with hundreds of other companies who are offering the same services. It may be easy to set up an online account. However, to maintain it is challenging. You cannot simply set up an account and expect people to know about your brand. You have to go through the hard yards to set yourself apart from the rest.
You may have set up your tour-guiding company for a while now, but you still struggle with finding clients online. Getting clients offline still limits your growth as a company, so you want to extend your network online.
But if you are struggling with your online presence, where do you start? How do you improve your brand online without being too pushy or tacky?
There are many pieces of advice from the top-rated New York City SEO agency on the “must do’s” when advertising your brand online. However, there isn’t much of a discussion on the things you must avoid. Here are some things that you should avoid if you want to improve your online marketing strategies:
1. You don’t promptly answer social media queries
Setting up social media accounts is just the first step of the process. You must also post relevant and excellent articles to help build your audience. However, your online presence must not only stop with posting articles. Above all, you must be prompt with answering current and potential customers’ social media queries.
You must take the power of social media to your advantage by using this to build rapport with your audience. It must never take more than 24 hours for you to respond to queries. The quicker your responses are, the better it will be for your brand online. If anything, focus on encouraging people to send questions publicly in the form of posting comments, so you also get to show your professionalism and promptness. Consumers like it when a company goes out of its way to connect with them, so you must strive to be on their side.
2. You only focus on texts
If you are a tour-guiding company, visuals are crucial in marketing your brand. It is because you have to allow your audience to be at the moment by capturing the sights and sounds of what you want them to experience. Therefore, texts are not enough to advertise your brand. You also need to use the power of photos and videos to help your brand succeed. If you are not very good at making and editing videos, consider hiring a professional for the job. Producing a high-quality video is crucial in this day where competition can be intense among tour-guiding companies.
People love to travel, and you can thrive on this passion by using the power of online marketing to your advantage. Develop a set of goals that you want to achieve, and be realistic with reaching them.
Whichever type of climb one chooses to do (besides free climbing), lead climbing is necessary in most cases for bringing the rope to the top of the climb. A lead climber can set up a top rope at the apex of the climb by securing the rope, which can be helpful for climbers who wish to follow the route. Skill and trust in oneself, as well as trust in the belayer, are essential in lead climbing, but if prepared for, it can be a gratifying experience and a real test of endurance and skill.
How Lead Climbing Works
When lead climbing, the climber will first tie-in to the rope using their harness. Then, they must climb to the first bolt or first area on the route where they can place gear. Until this point, they are not attached to anything, and if they fall, they will fall to the ground. Consequently, it is important to be an experienced and confident climber before attempting a lead climb, especially on a more dangerous climb with rocks below or bolts that are spread many feet apart and start far off the ground.
If a climber is sports climbing, there would be bolts on the rock as they climb the route. Once the climber reaches the first bolt, they must remove a quick draw (two carabiners linked by webbing) from their harness and clip it to the bolt. They then clip the rope into the draw. Clipping in requires strength and poise as it requires one hand, and it can be stressful until safely attached.
The climber would then proceed to the next bolt and the next, clipping into each. If the climber falls during a lead climb, they will fall past the last bolt they cut into until the rope catches on that draw. With enough experience, lead climbing can be very rewarding. Start on more accessible routes to build the confidence to move on to more challenging climbs. Trying a fall or two to see what it feels like can also be helpful. Fear of falling can be the scariest part, but getting a feel for the method of lead climbing can be helpful and will ease nerves.
Belaying a Lead Climber
Also, it’s important to learn how to lead belay. Belaying a lead climber is very different from belaying a top roper in the climbing gym. The belayer must feed the rope through their belay device as the climber goes up the rock and must allow enough slack in the rope so the climber can move freely and not be pulled downward. The belayer must also feed rope to the climber when they are clipping in. Communication between the climber and belayer in this situation is critical, especially during points in a climb when the climber might be out of sight. In all situations, the climber should announce that they are clipping, so the belayer knows to feed extra rope.
There are many sources in print or online that detail routes in a given area or region, and often climbing gyms or outdoor retailers will have guides available to spend a day in the great outdoors teaching the basics of climbing. Always keep in mind that climbing is dangerous and being outfitted with the proper protective gear is critically important. Climb with others and become familiar with the difficulty level of a climb before taking it on. With the proper gear and experience, lead climbing is fun and a great way to use and build rock climbing skills and strength.