Pilates lovers understand that everyone should work on future-proofing their health. Exercise has profound benefits for people of all ages. It can help increase life span, enhance muscle strength, and reduce pain. 

If you wish to become a Pilates tutor and help people gain these benefits and more, continue reading about the steps you need to take.

Photo by Anna Shvets: https://www.pexels.com/photo/graceful-woman-performing-variation-of-setu-bandha-sarvangasana-yoga-pose-5012071/

Gain professional tutoring and certifications

Getting pilates instructor training will be one of the first steps of your career journey. Without the correct training and certifications, becoming a reputable Pilates teacher can be impossible.

Whether your goal is to teach teenagers or adults, safety should always be a top priority. This is why you will require training and certifications. These ensure that you are providing safe and responsible training, giving your students the confidence that they are in good hands.

Take more classes to try different styles

Another step you will want to take to become a great Pilates tutor is to take more classes. This will help you understand and appreciate more styles of Pilates. 

You might discover a new favorite or understand that you can teach various styles to your students. It is good to get as much experience as possible so you can understand what to do and not do when you open your practice.

Practice with friends

To get more experience and feedback, it is good to practice your sessions with friends. Allow them to train with you for free so they can offer honest feedback. This will help you improve your sessions and also boost your confidence. 

You can do this for experience and your portfolio.

Create a portfolio

Speaking of portfolios, it is wise to create a portfolio before opening your practice. With a portfolio, you can show off your certificates and experience. 

A portfolio will help to attract clients and students so that you can grow your client base. You need to show off everything you can offer as this will help attract more people. It can be hard for people to trust a newly-passed Pilates tutor. So, you need to build trust by showing your experience. 

Research studios and prices

You will want to know as much as possible about studios and prices before opening your practice place. Not keeping up with the competition can severely hurt your opportunities. 

You must be in line with local prices so that clients choose you over your competitors. Offering slightly lower prices and discounts can encourage new clients to try your classes. 

Likewise, be sure to look into studios. You might wish to rent a space while building your portfolio. Or, you might want a new space of your own. You need to perform this research to understand what is best for your career and desire. If you are taking the time to train, you need to take the time to make the right decisions. 

At the end of the day, not completing these steps can hinder your chances of becoming a great Pilates tutor. Every step will carve your success. 

In a world where commercialism and greediness reign supreme, the idea of minimalist living is on the rise as people want to simplify and focus on what really matters to strive in your simplified life. Minimalism is more than just tidying your house; it’s intended living, less stuff and being fine with less. This can mean better mental health, spiritual health, financial freedom and so much more 

The Minimalistic Principles

Minimalism break down to a few simple principles that will 99% guide you to a more simplified and less cluttered life:

Intentionality it means that minimalism is being implemented in every area of your life. It means making studied choices about what you bring to the table of your home, how you spend your time and what relationships you participate in. This will help you to priorities what really adds depth into your life.

Decluttering: A big part of minimalism is getting rid of the unwanted pieces in your home. This creates a more peaceful and organized environment and reduces the stress and anxiety that comes with  the struggle of cluttering

Quality Not Quantity. Minimalists choose quality over quantity. Instead of having lots of low quality stuff, they have fewer high quality things that serve a purpose and last longer. This applies to experiences and relationships too. 

Mindful Consumption: Minimalism means mindful consumption, which means being aware of your buying habits and making conscious choices. It means questioning each purchase and considering the impact on your life and the planet.

Minimalist Benefits

Minimalist living brings many benefits to your overall well-being:

Less Stress: Clutter and excess stuff can cause feelings of overwhelm and stress. By decluttering and simplifying your space you create a calm and organized environment that promotes relaxation.

Financial Freedom: Minimalism often means big financial benefits. By cutting out unnecessary spending and focusing on what really matters you can save money, pay off debt and achieve your financial goals faster. This can avoid situations that might lead to a portfolio recovery associates lawsuit, so your financial health remains intact

More Focus and Productivity: A clutter free space means you can focus and be more productive. Without the distractions of excess stuff you can concentrate more on the tasks and projects that matter.

Better Relationships: Minimalism means nurturing relationships over accumulating stuff. Focusing on people not things can mean deeper and more meaningful connections with family and friends.

Environmental Impact: By consuming less and making more conscious choices minimalists are helping the planet. Reducing waste, reusing and choosing eco-friendly products can make a big difference to your carbon footprint.

Via Pexels

Minimalist Resources

There are many resources to help you live a minimalist life. Books, blogs and online communities offer guidance and practical tips to simplify your life. For example Mamma The Fox has articles on minimalism, intentional living and other lifestyle improvements. Use these resources to get started with minimalism and get support as you transition into this lifestyle.

Conclusion

Minimalism is more than just getting rid of stuff, t’s a way of life that’s about intentionality, quality and mindfulness. By living minimalism you can reduce stress, have financial freedom and build better relationships. Embrace minimalism to simplify your life and focus on what really matters and live a more balanced life.

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A homeowner might need a new roof for various reasons, including aging, leaks, and the desire for aesthetic updates. Over time, roofs can deteriorate due to wear and tear, leading to issues like leaks and drafts that can compromise the integrity of the home. What’s worse is that an outdated roof can affect the overall appearance and value of a property, prompting homeowners to consider replacement for both functional and visual improvements.

Weather damage is another significant factor necessitating roof replacements. In regions with severe weather, such as Naperville, the need for a durable and reliable roof is paramount. Naperville experiences a range of weather conditions, from heavy snowfall in winter to thunderstorms and high winds in the summer. These weather extremes can cause significant wear and tear on roofs, making it essential for homeowners to invest in sturdy materials and professional installation. 

Popular Roof Designs

• Gable Roof

This design, which features two sloping sides forming a triangular shape, is popular due to its simplicity and effectiveness in shedding water and snow, which helps prevent leaks and structural damage. The steep pitch of a gable roof also allows for better ventilation and more attic space, making it a practical choice for many homes.

The straightforward design of gable roofs makes them easier and more cost-effective to build compared to more complex roof styles. 

• Hip Roof

A hip roof features slopes on all four sides, which meet at a ridge at the top. This design is known for its stability and durability, particularly in areas prone to high winds. The inward slope on all sides makes hip roofs more resistant to wind damage compared to gable roofs, which can be vulnerable to uplift forces in strong winds.

The hip roof’s design provides additional strength and resilience, making it ideal for regions with harsh weather conditions. 

• Flat Roof

Flat roofs are a modern and minimalist design choice that is gaining popularity, especially in contemporary homes. While they are not entirely flat, they have a low slope, which allows for efficient drainage while maintaining a sleek, clean appearance. 

Flat roofs offer the advantage of providing additional usable space, which can be used for a rooftop garden, patio, or solar panels.

Asphalt Shingles

Asphalt shingles are one of the most popular roofing materials due to their affordability and durability. They come in a variety of styles and colors, making them a versatile choice that can complement many architectural designs. Asphalt shingles are relatively easy to install, which helps keep labor costs down, and they offer good protection against a range of weather conditions.

Professional installation is crucial for maximizing the performance and lifespan of asphalt shingles. A Naperville roofing company can provide the expertise needed to ensure proper installation, which includes adequate ventilation and alignment to prevent issues such as leaks and wind damage. 

Wood Shingles and Shakes

Made from materials like cedar, redwood, or pine, these roofing options offer excellent insulation properties, helping to keep homes warm in the winter and cool in the summer. 

Wood shingles are usually cut by machine, resulting in a smooth and even appearance. In contrast, wood shakes are split by hand, which gives them a more textured and rustic look.

Despite their aesthetic advantages, wood shingles and shakes have some vulnerabilities. They are susceptible to fire, insects, and rot if not properly treated and maintained. Most importantly, proper installation is crucial to ensure that the wood remains protected from moisture and other environmental factors that could lead to damage. When maintained correctly, wood shingles and shakes can provide a durable and visually appealing roofing solution.

Metal Roofing

Metal roofing is known for its longevity and ability to withstand extreme weather conditions. In addition to their durability, metal roofs are energy-efficient and low-maintenance. They reflect solar heat, which can help reduce cooling costs in the summer, and their smooth surfaces shed snow and ice easily, preventing buildup that can lead to leaks. 

While metal roofs can be more expensive upfront compared to other materials, their long lifespan and low maintenance requirements can make them a cost-effective choice over time.

Clay and Concrete Tiles

Clay and concrete tiles offer a distinctive aesthetic appeal, particularly suited for Mediterranean and Spanish-style homes. These materials are known for their durability and resistance to fire and harsh weather conditions. Clay tiles, in particular, are highly resistant to fading and can maintain their vibrant color for many years.

However, the weight of clay and concrete tiles requires proper structural support, which may involve reinforcing the roof structure to handle the additional load. Professional assessment and installation are essential to ensure safety and longevity. Despite the higher initial cost and installation requirements, clay and concrete tiles offer long-term benefits, including durability, low maintenance, and a timeless, elegant appearance.

Slate Roofing

Slate roofing offers a high-end, elegant appearance that can enhance the architectural appeal of any home. The natural stone material is highly resistant to fire, water, and severe weather conditions, making it one of the most durable roofing options available. Slate comes in various colors and textures, allowing homeowners to choose a style that complements their home’s design.

Installing slate roofing requires skilled professionals due to the weight and fragility of the tiles. The roof structure must be able to support the heavy slate tiles, and the installation process must be handled with care to prevent breakage. While the initial cost can be high, its longevity and less maintenance requirements make it worthwhile. 

Synthetic Roofing Materials

Most synthetic materials (plastic, rubber, and polymer composites) are made in such a way that they give the appearance of traditional roofing options while providing enhanced durability and lower cost. Synthetic roofing materials are lightweight, making them easier to install and less demanding on the roof structure. They are also resistant to many of the issues that affect natural materials, such as rot, insects, and fire.

What’s best is that they can be manufactured in a wide range of colors and styles, allowing homeowners to get the desired look without the drawbacks of natural materials. Additionally, synthetic materials often come with long warranties and require minimal maintenance, making them an attractive option for homeowners looking for a durable and cost-effective roofing solution. 

Conclusion

Choosing the right roofing design and material is essential for ensuring the longevity, durability, and aesthetic appeal of your home. Whether opting for the classic look of asphalt shingles, the long-lasting durability of metal roofing, the distinctive charm of clay and concrete tiles, the natural beauty of wood shingles and shakes, the elegance of slate roofing, or the versatility of synthetic materials, each option offers unique benefits. 

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Keeping your home safe involves more than just locking the doors at night. It’s about creating layers of security that deter intruders and minimize risks. Whether you’re nestled in a bustling city or perched in a quiet suburb, the safety of your home’s exterior offers the first line of defense against potential threats. 

In this guide, we’ll walk you through practical and often simple steps to bolster the defenses of your property. From the top of your roof down to the cozy corners of your backyard, each component plays a pivotal role in ensuring peace of mind.

Let’s explore how timely maintenance, strategic lighting, and the right kind of surveillance can transform your home into a fortress of safety. 

Secure Windows and Doors against Break-Ins

Windows and doors are the primary entry points for burglars. Securing these is a fundamental step in enhancing home safety. Invest in high-quality, durable materials for your doors and windows. For doors, consider solid wood or metal doors that are harder to breach. Similarly, windows with double or triple-pane glass and locks can also deter intruders. Installing deadbolt locks and strike plates can provide an extra layer of security. Additionally, ensure all entry points are visible from the street or through other windows, which can discourage potential break-ins due to increased chances of being seen.

Maximize Roof Safety

The roof of your house plays a pivotal role in overall home protection, shielding you from weather and potential intruders. Over time, wear and tear can compromise its integrity. Recognizing the signs that indicate the need for a roof replacement is vital. Look for curled or missing shingles, leaks during rainfall, or daylight shining through the roof boards. Replacing an outdated or damaged roof enhances your home’s safety, ensures better insulation, and reduces the risk of water damage and pest infestations. It is a proactive measure that maintains the structural integrity of your entire home.

Lighting Up for Safety: The Role of Exterior Lighting

Proper exterior lighting is a powerful deterrent against crime. Illuminating your home’s surroundings makes it less appealing to intruders, who typically prefer to operate in the dark. Install motion-sensor lights around the perimeter of your home, particularly near entrances and darker areas of your yard. These lights are energy-efficient as they only activate when they detect movement. Besides security, these lights also add to the convenience and safety of night-time arrivals and departures from your home.

Fencing and Gates: Barriers That Protect

A sturdy fence around your property not only marks its boundaries but also serves as a significant deterrent to intruders. When choosing to fence, opt for materials that are difficult to climb or breakthrough. Metal or solid wood fences are excellent choices. Ensure that the gates are strong and can be securely locked. Privacy fences can be advantageous as they block the view into your yard, though they should be paired with adequate lighting to avoid creating hidden dark spots. Regular inspections and maintenance of your fence and gates will keep them in optimal condition to protect your home.

Landscape with Safety in Mind

Landscaping can beautify your property while also enhancing its security. Keep shrubs and trees well-trimmed so they don’t provide cover for anyone trying to hide. Place thorny plants under windows as a natural deterrent. Keep the areas around pathways and entrances clear to avoid potential hiding spots. Strategic use of gravel can be effective too; it’s noisy underfoot and can alert you to the presence of someone on your property. Planning your garden with safety in mind doesn’t mean sacrificing aesthetics; it’s about making smart choices that integrate protection with design.

Surveillance Systems: Eyes on the Exterior

Installing surveillance cameras is an effective way to keep an eye on your property, even when you’re not physically present. Modern surveillance systems offer high-definition video feeds that can be accessed remotely via smartphones or computers. Choose cameras with night vision capabilities to ensure clarity even in low-light conditions. Position cameras at strategic points, such as near entrances and around the perimeter, to cover potential entry points and vulnerable areas. 

Fire Safety Outside the Home

Outdoor fire safety is crucial, particularly if you enjoy activities like grilling or sitting around a fire pit. To prevent accidental fires, always supervise any open flames and keep a fire extinguisher accessible for emergencies. Store flammable materials, such as propane and gasoline, in designated safe areas away from your home. Regularly clean your grill and check for leaks in gas lines to prevent fire hazards. Ensuring that your landscaping doesn’t provide excess fuel for fires, such as dry leaves or overgrown bushes, is also essential. These precautions help protect your property from fire risks and ensure a safe environment for outdoor activities.

Regular Maintenance: Keeping Safety Features Effective

Maintaining your home’s safety features is as important as installing them. Regularly inspect and service critical elements like locks, alarms, gates, and lighting systems to ensure they are functioning properly. Check for wear and tear, especially after severe weather conditions, which might compromise the security of features like fences or outdoor lighting. Establish a routine maintenance schedule to address any issues promptly. This proactive approach not only lessens the likelihood of security breaches but also extends the life of the components, making it a cost-effective strategy in the long run.

Conclusion

Enhancing the safety of your home’s exterior is a multifaceted endeavor that requires attention to detail and regular upkeep. From the initial steps of ensuring robust physical barriers like secure windows, doors, and fences to advanced measures like installing surveillance systems, each element plays a vital role in creating a secure environment. Coupling these installations with vigilant maintenance and fire safety can significantly mitigate the risks of intrusions and accidents, contributing to a safer, more secure home. 

We’ve all seen the cars that have the baby on board signs on them, but have you ever wondered what they’re for and how they work? A baby on board sign is designed to tell other road users that you have a baby in the car. It’s not to make other people think twice about the way that they drive, but it’s mostly used to alert the emergency services that there is a child aboard the car in case of an accident. 

If there’s been a collision or an accident and a car seat is in the car but it’s empty, the baby on board sign can let people know that there is a chance a baby has been thrown from the car. Let’s learn a little bit more about the importance of the baby on board sign.

Image source: Pexels

Do you need one?

If you’re a parent, you may have wondered whether or not you need a baby on board sign for your car. The short answer is no, you don’t necessarily need one. Instead, you can choose to have vinyl stickers on the back of your car that indicate you have children on board. However, you have to remember that. This may not be as visible as the bright yellow baby on board sign that you could find in the shops. It’s a smart idea to have something to indicate that there is a child on board in case you do get into a collision.But whether you need one or not is really going to be a judgment call for you.

Where did they come from?

Baby on board signs have existed for quite some time now, but the 12 centimeter yellow square with the baby on board sign in bold black text goes all the way back to the 1980s.

Sometimes people see the baby on board signs and they drive better, or they are more careful about the way that they drive, such as preventing themselves from tailgating or cutting people off. It’s not easy to drive on the road when you have children in the car as it is, but if you can alert other road users to the fact that there are little ones, it can be easier to drive.

Types of baby on board signs

Along with the standard yellow square, you might find other varieties of signs out there. We already mentioned vinyl stickers that you could get to stick on the car, but you can also get Princess on Board, Prince on Board, Toddler on Board, and Little Lady on Board. You’ll also find that they vary in colour and sometimes their stickers and sometimes they’re magnetic. Sometimes these signs are stuck with little suction cups.

Where should they go?

A baby on board sign is designed to be put in the back window of the car. It warns anybody driving behind you. Make sure that if you do have a sticker or if it features suction cups then it has to be on the back window so people can read it correctly.

When you’re feeling stressed and overwhelmed, everybody around you will say just relax. They’ll tell you just to close your eyes and not think for a while, but honestly, that’s not an easy thing to do. Being told to just relax isn’t helpful. Being told that you just need to chill out and slow down is not helpful. What is helpful is people realizing the cause of your stress and doing what they can to alleviate that stress. The last thing that you need is more people adding to your issues.

Some people turn to activities that feel relaxing but leave them feeling more depleted. Other people doom scroll on social media in the hopes that TikTok is somehow going to tell them what to do with their lives. You need to be able to unwind and truly relax on a daily basis so that you can finally figure out how you’re going to stop feeling so overwhelmed. So with that in mind, we’ve put together a massive list of ways that you can truly unwind and relax for a change.

Image source: Pexels 

1. Figure out what relaxation means for you. What relaxes one person is not going to relax the next, so you have to consider what relaxation will mean for you and go with that.Relaxation is such an individual thing, so it’s OK if even the tips on this list don’t work for you. Perhaps your version of relaxation is cracking open a crossword book and doing as many puzzles as your brain can handle. It doesn’t sound very relaxing to other people because a crossword is something you have to concentrate on and think about. Often people consider relaxation being something you don’t have to think about or consider. However, if a crossword puzzle is going to relax you, then getting into as many books as you can is a great idea.
2. Learn to breathe. You were born taking a breath, so realistically breathing is a reflex and it’s going to help to keep you alive. But if you’ve ever considered what it feels like to take a true deep breath right in and let it go slowly, you’ll know what it’s like to feel that oxygen flooding your black brain and clearing your thinking. Breathing techniques can help you to activate your parasympathetic nervous system. This allows you to rest, relax and digest. The sympathetic nervous system is what controls your fight or flight stress response. If you are triggering your sympathetic nervous system more than your parasympathetic nervous system, you need to learn to stop panting and start breathing deeply. When we are stressed, we tend to hold our breath, but you don’t have to do that anymore.
3. Unclench your jaw. Grinding your teeth on the commute because of the traffic at work because of your boss, and in the evening because of the kids is not going to help you to relax. It’s going to lead to earache, headaches and temporomandibular joint dysfunction. Even if you don’t grind your teeth and you don’t have a TMJ disorder, it’s very common to clench your jaw together as a response to the stress in your life. This can build up to create a lot of tension, so you need to start with recognizing what your attention triggers are and your responses are and just unclench.
4. Write A to do list. It doesn’t sound like a particularly relaxing activity, but a to do list can be quite soothing for you if your mind is busy. Pulling all of the thoughts out of your mind one by one and getting them down on paper is a great way to relax. It’s hard to know what to do or where to start if your To Do List is out of control. If you are juggling a lot of things at once, taking a few minutes at the beginning of your day to write down your list of tasks is satisfying, because then you can tick them off 1 by 1. This can help you to feel more in control of your life and what you’re doing, and it allows you to prioritize what’s most important. Always be realistic about how much you can truly get done and don’t overload yourself because all that’s going to do is cause more stress.

Image source: Pexels

1. Celebrate yourself. A great way to relax is to celebrate yourself for each of the triumphs of the day. So if you’ve written yourself a to-do list and you’re able to tick every single thing off 1 by 1, celebrate each time. You’re going to feel more accomplished, and the more accomplished you feel, the more you can motivate yourself to do the next tour on the list. A ‘ta-da’ list is as good as a to-do list, trust us on that one! It’s not easy to motivate yourself to get things done, especially if you’re not feeling relaxed, but once you start to get into the cycle of celebrating yourself, you’re going to feel so much better for it.
2. Get outside. If you’ve been stuck in an office or in your Home Office all day long working, then you need to get outside and breathe in the fresh air. Spending time outdoors and in nature has been proven time and again to improve mental health. Gentle exercise and getting your heart rate up just slightly can also help you to relax because those hormones will flood your body and help you to do it. You want to mitigate the symptoms of depression and anxiety, and you want to make sure that you can spend time in an environment that makes you feel good.
3. Start focusing on the present. If you’re busy panicking about trauma from the past and panicking about how you see your future going, then it’s time to slow your roll and start thinking about what’s happening in your present day. Close your eyes and focus on your breathing, and then pay close attention to the details of physical movement and your physical environment. With mindfulness meditation practices and breathing exercises, you’ll be able to ground yourself properly in the here and now to relax physically and psychologically. Focusing on the present can also help to bring you back to yourself, especially if you’re feeling a little out of it these days.
4. Learn to take a nap. Getting a decent sleep is really important if you’re hoping to relax. It’s a good way to keep your stress managed and if you’re not able to sleep very well at night time then you might need to learn to take a nap during the day. Always set a catnap alarm around 20 minutes so that you can get some stage two sleep. This enhances your mood and boosts your alertness and allows you to feel like you’re somewhat rested.
5. Create a bedtime ritual. A great way to relax is to make sure that you have a ritual in place to make bedtime feel like it’s under control. A simple ritual from starting your skin care to writing in your journal can help you to unwind, which will help you to sleep better. It’s very easy for the work day to blend into the evening, but you don’t have to allow it.

Taking up a hobby, going for a walk, and figuring out how to end your day on a high note is all going to help you to unwind and truly relax. Make today the day that you do that. 

Teenagers are at a stage in their lives when they are not only growing physically but also emotionally and psychologically.

They face a lot of pressure during this time as they are exposed to adult lives, but unfortunately, they lack the coping mechanisms that many full-grown adults possess; hence, they need the help of a supportive adult like their mother.

In the absence of supportive parents, they can become vulnerable, and many develop mental health issues.

What is mental health?

Mental health comprises emotional, psychological, and social well-being that enables people to cope with the stresses of life, leverage their abilities and talents to work well and contribute to their community.

Mental health is influenced by different factors like lifestyle, environment, and family upbringing.

Common mental health issues suffered by teens

Some of the mental health issues suffered by teens include:

• Anxiety disorders
• Depression
• Eating disorders
• Attention deficit hyperactivity disorder (ADHD)
• Conduct disorder
• Psychosis
• Substance abuse

Signs of mental health disorder in teens

Changes during adolescence can be overwhelming and impact mental well-being. According to a report by the World Health Organization (WHO), one in seven children between the ages of 10 to 19 years old experience a mental health disorder.

Early detection of mental health disorders is important to prevent them from getting worse. This is why it is recommended to seek expert help from treatment centers in LA or any reputable one in your locality.

Below are some signs to watch out for in your children:

Risk-taking behaviors

Teenagers may resort to risk-taking behaviors such as substance abuse and sexual risk-taking to cope with mental health difficulties.

Changes in mood

This could be persistent sadness and sudden anger outbursts. They may also express an unusual lack of interest in things they used to enjoy.

Changes in appetite

Changes in eating habits or significant weight loss can be a sign of mental problems.

Changes in sleep routine

Inability to sleep or sleeping longer than usual. They may even resort to taking sleeping pills.

Talk of suicide and self-harm

Suicide is the fourth leading cause of death in adolescents between the ages of 15 and 19. If your child expresses feelings of hopelessness or talks about wanting to hurt themselves, instantly seek help.

Academic decline

When their grades suddenly and consistently get worse or they lose interest in school altogether, it is important to take this seriously.

Loss of interest in personal hygiene

Teenagers suffering from mental health issues may start neglecting their appearance or basic hygiene routines.

How you can support your teen’s mental health

Your kids need your support to develop formidable mental health. Failure to address a mental health condition can extend to adulthood and may impair the affected child’s ability to lead a fulfilling life as an adult.

As a mother, you play a crucial role in supporting their mental well-being.

Open communication

Communication is a two-way thing: listening and speaking. However, for teenagers, it is crucial that you are more of a listener. 

Create a safe space where your teen feels comfortable talking to you about almost anything, including difficult emotions and problems. 

Actively listen without judgment and be open to their perspective rather than jumping to solutions.

Help them develop coping skills

It is not unusual for parents to feel stigmatized about their teens’ mental health struggles. This can significantly influence how you interact with the child.

Learn about common mental issues suffered by teens and the best strategies to handle them. Implement this strategy to help your teen better cope with their disorder. 

Some coping strategies include stress management, good sleep, healthy nutrition, and regular exercise. 

Encourage and promote help-seeking behavior

Discussing your mental health struggles with your kids and how you are treating them can be helpful. This can normalize seeking help for mental health concerns in your family. 

It also helps prevent your teenagers from blaming themselves for your emotional difficulties. Nevertheless, seek an expert’s help if you notice your child might be suffering from a mental health disorder.

Be empathic

It is not enough to actively listen to your teens talk about their emotional struggles. It is important to be empathic. 

Do not make them feel like they are overreacting. Acknowledge their feelings and let them know it is okay to feel the way they do.

Be patient and supportive

If your teen is getting treatment for a mental health disorder, it is crucial that you are patient with their recovery progress and remain supportive.

Most importantly, do not neglect your mental and physical well-being. You can only offer the best support if you are okay yourself.

It’s something that not many people get to see on a daily basis, it’s hidden underneath your clothing and it’s not meant to be noticeable. This makes you wonder why you should be spending your time and money choosing new underwear on a regular basis. Although you may be all about living a minimalist lifestyle, there’s one thing you will always need to buy, and that’s underwear! From comfortable pants to attractive bras, there will always be a need for these new essential garments in your wardrobe. If you’re still on the fence, here are a handful of reasons why you should treat yourself today!

Your Style Will Improve

As soon as you invest in new underwear, your clothing will instantly look even better than it did before. Choosing the right t-shirt bras, shapewear and undergarments can completely transform the way clothing fits your body. Once you have tried on a new bra with one of your favorite tops, you will realize how much of a difference it actually makes to the entirety of your wardrobe.

You’ll Be Comfortable

Comfort is key when it comes to wearing underwear. You don’t want to be walking around feeling out of place at any given moment. As soon as you start wearing underwear that fits you properly and provides you with the right support, you will never look back. As soon as you start feeling comfortable with what you’re wearing underneath your clothes, you’ll wonder why you never invested in new and high quality pieces before now!

You’ll Feel Attractive

Even if you don’t have a partner or any romantic relationships on the go right now, new underwear will give you an instant feeling of being attractive. Allowing yourself to feel more beautiful will work wonders for your confidence and self-esteem too. Buying new underwear isn’t about impressing other people and showing off; it’s about feeling amazing about yourself deep down inside and wanting to give yourself a sense of comfortability that you truly deserve.

You’ll Just Know!

When you walk down the street wearing your new underwear, nobody else is going to know apart from you. The feeling of knowing that you have the most comfortable, well-made, amazing underwear on is going to make you a little smug too! It’s one of the best ways to give you a little pep in your step when it’s needed the most. Even if you’re having a rough day and you’re unable to crack a smile when you first wake up, there is a very simple solution to this problem. Putting on your new set of a matching underwear will transform your mood from low to lovely at the drop of a hat and you’ll be the only person who knows why!

Hopefully, this has provided you with some inspiration you invest in a few pieces of new underwear today. Whether you’re searching for the ideal pair of pants or you’re seeking out a bra that will elevate your personal style, you should always prioritize new underwear and let it be one of your regular gifts to yourself!

Image from Pexels – CC0 Licence

Should you give your kids rewards for doing well and being good? Some people would say yes and other would say no, and there are certainly arguments to be had on both sides, which can make it hard to work out what you should do – what’s for the best? 

As with anything to do with parenting, it’s always going to be a personal choice, and you’ll need to do what’s best for you and your children, but there are some benefits to rewarding your kids that it could be worth knowing because once you know what they are, it can help make a decision much easier to come to. With that in mind, here are the benefits of rewarding your kids – read on to find out more. 

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Encourage Good Habits

In its simplest terms, when you reward kids for doing something good and positive, that’s going to encourage them to do the same thing again and repeat whatever it was that earned them the reward in the first place. True, they’ll do it at least partly because they know they’ll get something in return, but is that such a bad thing? If it means they’ll develop good habits (because over time, those repetitive actions will become more ingrained), that’s got to be a good thing. 

Plus, rewards can help kids learn why they need to do something, not just the fact that they have to do it. They’ll spot that some of their actions get rewards and some don’t, and they’ll start to understand why some things are crucial and some aren’t so important, or what a difference whatever it is they’re doing can make to their lives and the lives around them. Life is made up of habits, isn’t it? So if you’re finding that your child is having trouble getting into good habits, those rewards could be the key. 

Build Self-Esteem

A parent has many jobs to do and many roles to play if they want to raise a happy, healthy, well-adjusted child and turn them into a happy, healthy, well-adjusted adult. Building their self-esteem has to be on the list of things to do and ways to help your kids, and giving them rewards for a job well done can be a great way to do just that. 

The thing to remember is that when a child’s efforts are rewarded, they’ll be able to see not just that they’ve done the right thing, but that they’re valued too – what they’ve done is good, you’ve noticed it, and you’re happy about it. When you recognize all that with some kind of reward, which can be anything from extra time online to play Minesweeper to ice cream to a day out somewhere and so on, they’ll feel accomplished and proud of what they’ve done and they’ll keep on doing it. In the meantime, their belief in themselves and their abilities will grow massively. 

Encourages Independence 

Another job a parent has to do is to help their child become more independent, which sounds horrible but is really important. Why horrible? Well, you’ll want to keep your kids close and be with them all the time – it’s a natural thing for parents to want to do – so the idea of them going off and doing things on their own is scary and unpleasant. Why important? Well, at some point, your children will be old enough to live their own lives, and if they’ve got a good idea of how to do things for themselves and they’re not always looking to you for guidance or permission, they’ll be much more free to do whatever it is they feel is right and they won’t be held back (not that you’d do that on purpose, but you might do it accidentally just by being there so much). 

Rewarding your child for good behavior and doing well, particularly when they’ve completed a chore or task in the home, is an ideal way to help them gain a little more independence early on, before they really need it. When children realize that their independent actions can lead to rewards, they’ll be more likely to take the initiative and just do things around the house or even outside in the ‘real world’, and they’ll be a lot more self-reliant as a result. That’s going to be so important for them in the future, and if it can start young with rewards as the starting point, that’s only going to help them – try it and you’ll see what we mean.

Many of us are guilty of not paying enough attention to our health until something goes wrong. The mantra ‘prevention is better than cure’ will resonate with anyone who has dealt with pain or poor health before, but we should all try to live by it. Investing in your health now will help you to reap the rewards later. If you’re keen to start paying forward, this guide is packed with handy hacks to help you future-proof your health. 

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Try to be as active as possible

Being active offers amazing benefits for your mental and physical health. As well as reducing the risk of serious, life-threatening conditions, such as heart disease, stroke and type 2 diabetes, regular exercise can also lower the risk of osteoporosis, some types of cancer, anxiety, and depression. Leading an active lifestyle is also associated with better sleep and it can improve mental well-being by lifting your mood and boosting your energy levels.

Experts recommend doing at least 150 minutes of moderate exercise every week, which equates to less than half an hour a day. Exercise includes everything from going for a walk, a jog or a bike ride to dancing, cycling, swimming, playing golf or doing a workout at the gym. If you’re not an active person, start slowly and build your fitness gradually. It’s a brilliant idea to track your activity levels using your phone, a smartwatch or an activity tracker. If you’re starting at 2,000 steps per day, try to get to 5,000 within a month and then increase the number to 7,000 or 10,000. Set goals that align with your personal targets, health status and fitness levels. 

Try to make exercise as fun as possible. If you can find activities that you enjoy, it won’t feel like a chore. Play team sports, join a sports club, or explore group exercise classes, such as aqua gym, boxing, yoga, Pilates or street dance, for example. If you love being outside, there are all kinds of activities you can try from surfing and kayaking to playing golf, hiking and mountain biking. 

As you get older, you may find that you struggle to maintain the same level of intensity. Try to stay active for as long as possible. Adjust exercises or workouts to suit you. If you need help or advice, speak to an experienced personal trainer, a physical therapist, a doctor, at PRIME Nutrition or your sports coach if you play team sports or you’re a member of a club. 

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Keep your brain busy

Research suggests that keeping your brain busy can help to maintain high levels of cognitive performance, improve memory and lower the risk of experiencing symptoms of Alzheimer’s disease. Using your brain is important at every age, but it’s particularly beneficial to use your gray matter as you age. In our younger years, we don’t have to remember to train our brains because we’re either at school, college or work. Our brains are busy all the time. As we age, most of us become less active in terms of brain activity due to reduced working hours or retirement.

There are multiple ways to boost brain activity, including solving puzzles, doing jigsaws, taking memory tests and playing strategic games like chess. Taking part in quizzes is a great way to socialize and learn at the same time. If you’re keen to meet new people, it’s also a brilliant idea to look for local chess or card clubs or join a reading group. You can play games online via a computer or mobile device, or meet up with friends and family members to host fun quizzes or play card or board games face-to-face. There’s also a vast range of apps you can download if you enjoy solving puzzles or you’d like to learn a new language. 

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Eat well

A healthy, balanced diet is a cornerstone of good physical and mental well-being. Eating well now will help you to lower health risks in both the present and future. There’s a vast amount of information about healthy eating, which can make it difficult to know which rules to follow and what to eat. Healthy eating doesn’t have to be complicated. Simple steps, such as including plenty of fruit and vegetables, adding whole grains to your diet and moderating your intake of processed foods, sugar and salt, can make a big difference.

If you’re not sure how healthy your diet is, you can get advice online via reputable resources and websites, contact your doctor or a dietitian, especially if you need high dose vitamin c, or use a food diary app. These apps enable you to enter all the foods you eat in a single day. They provide a breakdown of calories and nutritional information, highlighting strengths and weaknesses. If you haven’t given much thought to your diet before, you may be surprised at the results. Perhaps your calorie intake is much higher than you thought, or you’re not getting enough protein, fiber or iron, for example. Use the findings to adjust and improve your diet. It’s helpful to create a weekly menu and look for healthy recipes online. You can filter your search to find quick and easy meals or recipes that cater to different dietary requirements. 

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Schedule regular health checks

Some people are excellent at keeping up to date with health checks, but many of us are guilty of ignoring reminders or forgetting to call and book appointments. If you haven’t been to the dentist for years, or you have no idea what your BMI is, it’s time to be more organized. Schedule regular health checks and keep up with tests and screening. Check your BMI online by measuring your height and weight and arrange for a blood pressure check. It’s important to keep an eye on your blood pressure as there are often no obvious symptoms of high blood pressure, also known as hypertension. Studies show that up to half of American adults will have high blood pressure in their lifetimes. High blood pressure is a risk factor for heart attacks, stroke, heart disease and vascular dementia. 

It’s essential to take good care of your teeth and your hearing and vision as you get older. Visit your dentist every 6-12 months and book regular hearing and sight tests. Seek advice if you have any issues between scheduled appointments, such as bleeding or sore gums, a loss of hearing, or changes in your hearing or vision. It’s best to intervene early. 

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Learn to manage stress

Stress is a natural human response to difficult, scary or distressing situations, but it can also be a chronic health issue. It’s normal to feel stressed if you’re waiting for test results or you’re sitting an exam or having an interview, but what if you feel stressed all the time? Signs of stress include changes in your appetite and weight, increased heart rate, sweating, sleep troubles, mood swings, restlessness and grinding your teeth. Other symptoms may include scratching your skin repeatedly, loss of focus and concentration, feeling worried or under pressure and finding it difficult to make decisions. 

There are several self-help techniques you can use to manage stress, including a good sleep routine, regular exercise, spending time outdoors and meditating. Some people find spending time with friends and family members helpful and having a hobby can also be beneficial. Managing your time is important if you feel like you’re stressed because you’ve got too much on your plate. Take time out to rest and recalibrate. If self-help methods don’t work, seek advice from your doctor, speak to a friend or see a therapist. It’s crucial to nip stress in the bud before it develops into a chronic issue. 

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Investing in your health now can have incredible benefits in the future. It is never too early to start looking after your body and mind. Exercise regularly, eat a healthy, balanced diet and keep your brain busy. Keep up to date with health checks and routine tests and be proactive in managing stress.