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Running is one of the simplest forms of exercise there is. You don’t need to spend a lot of money on fancy kit or spend hours learning how to do it. All you need is a pair of trainers (asics is a good brand to consider for this) and you’re ready to go. And the best bit is, it’s perfect for every level of fitness, whether you’re a seasoned ultramarathon runner or an absolute beginner.

It’s a fantastic way to keep your body fit and healthy, as well as giving your mental health a boost. Being outdoors is excellent for reducing stress levels, and you can guarantee you’ll get back from your run feeling energized and rejuvenated.

But when you first start running, it can be a bit of a struggle. If you’re not used to moving at speed, your body might complain at first and you’ll probably not get much further than 500 meters before you’re desperate for a break. But if you keep at it, you will soon start to feel the benefit and notice your capabilities improve. Before long you’ll see your speed increase and your technique improve and running will become an addiction. You’ll wonder how you ever lived without it.

But if you’re having trouble getting your running habit off the ground, it might be hard to summon up the motivation to get outdoors for a jog around the park when all you want to do is stay in bed. Some people lose interest when they fail to see immediate improvement, but if you stick at it, it won’t be long before you experience the benefit.

To get you started on your running journey, here are ten instant ways to become a better runner.

Set a goal

Having a goal to aim for is the most effective way to motivate yourself to run. Running without a target can make it feel aimless and won’t give you the drive you need to succeed. Your goal will depend on your abilities; you want it to be ambitious and challenging but not beyond your reach. Whether your goal is to run a sun 30-minute 5k or train for a half marathon, setting your sights on this target will give you a reason to get out of bed in the morning.

Enter a race

Take your goal one step further by signing up for a race. Having an organized event to train for will give you that extra burst of motivation to improve. The sense of satisfaction that comes with completing a running race is overwhelming, and you’ll probably get a shiny medal to take home with you as well.

Be consistent

Whether it’s running or playing the violin, getting better at anything requires consistent practice. In short, the more you run, the better you will be at it. Get out there at least a few times a week and it will soon seem like less of a chore. Schedule time in your calendar to go for runs and make it a priority.

Track your stats

It’s hard to tell how well your running training is going unless you have a method of tracking your progress. There are several running apps available that will track data such as your speed, distance, pace, and timings. For more advanced analytics, you could even invest in a running watch, which provides in-depth analysis of things like cadence, heart rate, and calories. This data will enable you to clearly track your improvement.

Do strength training

You might think running is the only training you need in order to be a better runner, but your body will greatly benefit from some additional workouts too. A couple of sessions of strength training each week will do wonders for your running as well as reducing your susceptibility to injury.

Recover well

Recovery is just as important as activity, and if you are not resting enough you will be more likely to succumb to fatigue or injury. So if you want to avoid needing ankle replacement surgery, it would be a good idea to learn how to stretch before and after runs and make a plan to get more sleep. Moreover, if you do get an ankle injury, then avoid putting pressure on the foot and instead consider using a broken leg scooter (which is not necessarily always for a broken leg!) to move around until the ankle is completely healed. Unnecessary pressure on an injured ankle might worsen it further and reduce your chances of resuming your running sooner.

Have the right kit

You don’t need to have high-end sportswear or expensive gadgets to be a runner, but you do need to make sure your kit is the right choice for you. Everything you wear should be comfortable and well-fitting. Your shoes are probably the most important item, and it may take some research to find the best pair for your needs.

Stay hydrated

As a runner, you will need to drink plenty of water to ensure you don’t get dehydrated. Water deficiency makes your heart work harder, so drinking enough will help you to maximize your running performance. Drink plenty before and after a run, and make sure you carry a bottle or bladder with you on longer runs, especially when it’s hot outside.

Eat right

Proper nutrition is essential for making the most of your running training. As well as drinking plenty of water, you’ll need to make sure your diet contains enough carbohydrates to provide you with the necessary energy. You should be eating protein to help your muscles recover after a strenuous run, and avoid overly fatty and oily foods as these can make you sluggish and lethargic.

Run with friends

If you need something to motivate you to get out there and put the miles in, there are few better methods than calling up a friend and running together. Exercising with company can take your mind off the discomfort and push you to work that little bit harder. Pick a partner who is slightly faster than you, and you’ll get just the kick up the backside you need to improve your running.

With the right techniques and strategies, it is easy for anyone to become a better runner. You don’t need to overcomplicate things with expensive trainers and gadgets; all you need is consistency and motivation. By following these ten tips, you will be much better equipped to be the best runner you can be.

The weather is great, your friends are over, and you’re all heading outside. Make sure your yard is well equipped and ready for fun.

Remove any dangerous obstacles and non-essential clutter. The assortment of children’s toys spread out over the yard isn’t a problem from day to day, but you’ll want a cleared, safe yard for a visiting group. While you’re at it, block off any dangerous “work in progress” areas. And if you have spiky plants such as cactus or rose bushes, make sure they’re safely guarded.

Seating

Make sure you have enough seats available. How many is enough? That depends on your crowd, but if you expect all of them to want to sit at once, that’s how many seats you need. A lot of them can be folding chairs, easily stored and easily deployed, at a moment’s notice. Once the group is back in the game, you can make extra room by clearing them out of the way. They’re always ready to grab, for anybody who needs one.

Portable Shade

It’s a nice day, and everybody is having a great time in the sun, but offer refuge with a Quick Shade pop-up canopy or beach umbrella. As the afternoon turns to dusk, umbrellas for rain are fast and easy to fold up and store. Prevent sunburn, offer a retreat from the heat, and stake out a shady area.

Games

Do you have a decent-sized, level, grassy area? Then you can also have a croquet court, bocce lawn, badminton court, putting green, and horseshoe pit. A flat, level driveway can instantly become a half-court for basketball, with a portable, temporary hoop. If you’re going to multipurpose the same area, organize a timetable, and make sure everybody knows that at 3:00 pm, the croquet tournament will be ending, to make way for the beanbag toss.

Food

Even if you’re not serving lunch or dinner, per se, snacks and drinks are an essential part of any outdoor gathering. The number one rule for food at outdoor events is: have enough. Assume that everyone will eat something, and stock accordingly. You can keep it simple with chips and dip, elevate your game to sandwiches and potato salad, or go full BBQ with the whole range of hot dogs to steak. That said, you might want to make sure you have all essentials from your grill checklist, including the barbeque tools. The preference between gas and charcoal for cooking can be left to the backyard chef. In case you favor charcoal, you could buy it online, considering there are various sites that offer bulk charcoal for sale, or you can fall back on your local stores. However, make sure you have enough supplies for everything since the last thing you want to do mid-party is make a store run.

This all applies to drinks as well – have enough. Consider using two coolers, one for soda and juice, and one for the beer and whatever other alcoholic choices you’re providing. You could even have alcohol free wine (or any other beverage options) for the ones who do not prefer to drink in an outdoor setting. Have an endless supply of disposable cups, plates, and cutlery. Whatever you don’t use, you’ll use at your next event.
 They have an interesting collection of infused snacks for adults, and that could be exactly what your party needs! Provided that you research the legality of such products in your locality, and everyone attending has an idea of what effects they can have, you are free to splurge on them.
Place at least one full-sized trash can in a very obvious and central location. Two is even better. Right next to the door to the house is a good spot, since everybody passes that way. Have extra trash bags standing by, so the can is never overflowing.

Music

Even if it’s just your iPad and a Bluetooth speaker, you’ll want to get some background music going. Music carries the event through the lulls in conversation, the quieter eating times, and the end of party wind-down.

Your outdoor event is going to be great. You’ll have all the supplies you need, many options for games and activities, and comfortable surroundings for everybody.

As the vaccines are being rolled out and things are looking bright again, many of us are ready to get back to work. If you have to close your restaurant or limit your business to take-out only, then you are probably chomping at the bit to get things opened and business flowing with some new and exciting Restaurant Marketing tactics. You probably let some of your staff go, depleted your back stock of food and products, and even let the dust build up in the unused areas. Let’s take a breath, and get excited about your big reopening.

Your Location

Did you sell your location or lost it during the shut down? You are not allow. Do not let the big obstacle slow your dream. First, you need to consider the location. Was your location ideal? You may have had thoughts that having your business on the other side of town, another street or even another town would increase traffic and revenue. If you need to search out a new location be sure to choose a real estate firm that know how to help a business like yours, the staff at https://truvizo.com/ can guide you in making the right financial choices. If you still have your old location, they this is great, you have one less step in reopening.

If you feel that you need to jazz up the location look into new chairs, a few new piece of artwork and print some fresh menus. These small and non expensive upgrades can really make you stand out. Your faithful customers will notice right away and will grin at the nice fresh feel. They know you didn’t give up and are doing your best to keep them a loyal customer.

Staffing

If you stayed open during the shutdown, you may have laid off your entire staff. Others kept a limited few for help at the door and in the kitchen. Reflect back on when your business first started, when it was at its peak, and the seasons when it was slow. What did your staff look like then? You don’t want to over-extend yourself as you do a slow opening. Try to reach out to your best staff. They will think about you and how they were treated. So be sure to call those who you trust and the ones who trust you. If you are unable to get those rock star staff members back, you may need to put out an advertisement. During the pandemic, many industry-experienced people will have lost their jobs, and because they want to get back into the workplace as soon as possible, they may have decided to get in touch with a professional resume writing service like https://www.arcresumes.com/ to help them spice up their career resume in order to get noticed by employers. Reaching out to these people through advertisements is definitely something you should consider if you want to hire the best people for the job. With limited funds in your pocket, use social media to your advantage. List the positions on your Facebook and Instagram pages. Join a few local Facebook groups that members of your community are part of. List the openings there so the people in your town can see the post, and tag their friends and family who are looking for a new job.

Kitchen Upgrades

We know that the budget is tight, or even non existent for some. While you have little to no staff, and more time on your hands, you should really consider making so real upgrades to the kitchen. When you are busy, cooking and cleaning daily, you don’t have time to shut the kitchen down to uninstall an old appliance and get the new one put in. Then you need to test it for safety. Look at what your peers are doing, and how to do it with safety in mind – so remember to check https://www.fhcp.ca/ for peace of mind.

Also, if you are reopening your old restaurant, take a day or two to fully clean it. You might be reopening it after a long gap, which obviously would have led to the infestation of cobwebs, dust, moisture, grease, and other particles inside the exhaust system, vent hood, and other places. It’s best to clean your entire kitchen area along with your staff or hire any professional cleaning services locally to do the work for you. For instance, those looking for Commercial Hood Cleaning in Beaumont or nearby places, could rely on companies like HOODZ or fall back on your local search. After all, a clean kitchen and good food are the keys to attract more customers!

Next, coming to the appliances, what appliances are the oldest? Which are the most used? Those are the two main focuses on buying new equipment. If you need more storage for refrigeration look into a large cooler, if you don’t have the room, then consider how you can reorganize and use shelving in the unit for a more effective was to store. If you need a new stove, be sure to also upgrade the hood from a reliable brand like Expresshoods.com

Food Safety

Following on nicely from the last topic, reopening a restaurant that has impeccable food safety levels is essential. Though close attention will have been placed on this before, now, it has never been more important. Whilst you think that you are already doing everything in your power to ensure that your food safety is at the highest quality, there are always other things that you can do. For example, recommending that your employees attend and complete something like this haacp certification in australia will allow your staff to be able to increase the quality of food, and delivering what diners expect from you at all times. Do this, and you are guaranteed to establish a good reputation going forward, which is perfect timing, especially if your restaurant reopening is imminent.

Whenever you reopen just remember, this is your business. This is your choice and you know you are strong enough to make it through all this.

A diaper bag is one of those things that is crucial to your new “mom life”, especially if you’re on the go. This handy helper will have everything you and your baby need to make each outing as easy and pleasant as possible by keeping you prepared for anything that may happen while you’re out. Therefore, you should put more thought into what kind of diaper bag is right for you. First time moms always go for the cute or popular diaper bag without putting much thought into it, only to find themselves shopping for another diaper bag that’s more practical. To avoid some buyer’s remorse, here are some tips to look for when shopping for a diaper bag. 

Style

One of the first questions you want to ask yourself is whether or not you want a backpack or a messenger style bag. While some moms prefer a backpack style to leave their hands free, others prefer the messenger bag since they can wear it as a crossbody or off the shoulder. Luckily, if you can’t decide, there are bags that come with straps that allow you to wear them both ways. Diaper bags such as the Azaria vegan diaper bag come with detachable straps so that you can wear the bag to your liking. 

Compartments

The more compartments a diaper bag has, the better. Compartments are the best way to keep things organized. With the amount of necessities your baby needs on each trip, you’ll find that items will pile up. Instead of scrounging around a bag, using your diaper bag compartments will allow you to look for things quickly when you need them. There’s nothing worse than trying to find a binky in a messy, overfilled bag while your baby is crying and screaming. 

Size

Sure, your baby’s diapers and blankets aren’t big yet so they should all fit easily right? That would be true if it was the only thing you were packing. However, there are a lot more things that you need to pack in your diaper bag with every trip. An extra set or two of clothing to anticipate any blowouts, a couple of binkys in case one gets dirty or your baby spits it out onto the floor, extra diapers and wipes, a couple of blankets, bottles for each feeding, formula, and the list can go on and on depending on your baby’s needs. Finding a bag that is big enough for it all is something that should be at the top of your list. Especially if you’re planning on carrying some of your own personal items as well. 

USB port

If you’ve got a portable bottle warmer or any other gadgets that can be powered with a USB cable you’re going to love the convenience of having a diaper bag that comes with a USB port. Be sure to charge any gadgets the night before so that you know you’re on a full battery for the next day. If these types of diaper bags seem out of your budget, there are portable chargers that you can buy separately and pack in whichever bag you decide on. 

Durability

Since you will be lugging your diaper bag around, you want to make sure that you search for one that has a long-lasting reputation. Looking up reviews and which materials were used can help you make an educated decision on it’s durability. Another detail to consider is how easy it is to clean and wipe out. Some bags can be thrown in the washer and look good as new when they come out, others should be wiped out instead such as a leather bag. 

Make sure to shop around and take your time choosing the right diaper bag. And if you can’t decide between a few, add some to your baby registry so that you can have a few options. 

Shake it off! We finally made it to 2021, and I think everyone can agree that we have high hopes for this year. We want to have a real fresh start while also remaining safe as the Covid-19 virus is still actively spreading. You may be waiting to get your vaccine, or even got one already (lucky!). So lets talk positive and think about some fun things we can do or plan in 2021.

Going Back to Work in the Office

You may be able to go back to office now. This is going to be a huge change. You probably have been working from home, chilling in your cute comfy lounge clothes, but remember, you need to get your work attire out of retirement and make in the front of your closet. Don’t be ashamed, we all gained a few pounds. Try on the clothes and don’t get too depressed. Find what fits, and see what new items you have to quickly purchase. With shopping online, you can get those new slacks and suit jacket pretty quick. Don’t toss the stuff you jus tried on and didn’t fit. Keep you hopes up and save them. Get back to walking, going to the gym and add a salad to your lunch. You will be back in those work favorites by summer time.

Maintain Hygiene

Just because you’re going back to the office doesn’t mean it’s safe. The virus is still killing thousands upon thousands of people, so now isn’t the time to let your guard down when it comes to hygiene. Wipe down surfaces, clean handles and knobs, keep the room ventilated and wash your hands regularly. You should also deep clean the office using Commercial Cleaning Kingston services at least once a week. Commercial cleaning services will disinfect your whole office, from the desks and keyboards to the toilets and taps. Remember, it only takes a dirty door handle to become infected, so you can’t be too careful.

Spice Up Your Look

You haven’t seen your coworkers and boss in a while. Well, I mean we have all seen each others upper halves in our video calls. When you walk into the office you want to start with a happy and positive outlook. You are wearing a new mask, one that is comfortable and safe. You may not be able to show off you cool stash or new Jonteblu lipstick, but you can sport a new watch from https://fourthandavery.com/ People will see it and it will spark a new conversation about buying new products for yourself. We may still be hiding half our face but we can spice up with new pieces of jewelry and shoes.

Spread Company Comradery

Comradery is a spirit of friendship and community between a group of people. After all the world has been through in 2020, entrepreneurs can make use of team alignment techniques and a healthy serving of comradery. Look at how your office is set up. Is it set up to encourage employee well-being? Is there a way to still socially distance but be able to see and communicate? If you are management, talk to your staff about how you can help them feel safe and feel part of the team. If you are an employee and feel uncomfortable, then talk to your boss about this. We all want to feel together in this.

Going back to the office may feel weird or scary even. You have been so used to be safe at home and keep away from people, even the people you love and miss the most. If you notice a lack of interest in the staff consider ordering some new company swag from Mato & Hash. They offer custom designed shirts so you can have fun and get your company logo one there again. Maybe through a Welcome Back party. Mato & Hash offers party bags and you can get the ball rolling from there. Initially, some offices might organize fun games to brighten up the mood of their returning employees. Playing games such as the ones involving large group escape rooms or similar ones could serve to be a good way of bringing people together and removing any anxiety they have after the pandemic.

We were in this together in 2020, and we are still in this together in 2021. Be safe getting back together with people. We are strong and we will make it through.

Do you find yourself often traveling for business? In this day and age, this is a very comment occurrence in business sales and management. When you are traveling odd’s are you are busy and looking for ways to still enjoy your off time and keep your physical and mental health a priority. This article is for people who know they have to travel and how to make the best of things.

Out of the Country

Many professionals find themselves on planes and other forms of transportation all the time, many times carrying you to different countries. While you are focused on the task at hand, remember that there are times you may need to stay for a longer time than a quick weekend trip. You should ask your employer for leave for some days if you are working for a company. Most probably your company uses employee leave management software too to help employees with leave management. If you are going to be frequenting a country many times, or have other employees or business partners also coming to that same location then it would be the best investment to purchase a condo, a house, or even a few business office locations. Seek a solid mortgage provider like Blumortgage.ca

Bring the essentials – your toiletries, your clothing- both work and after hours. Chances are if you’re traveling for a business purpose, you will probably need plenty of business cards to hand out. It’s great if you already have some, but if you don’t, you can look into design companies like The Web Designer Cardiff – Cardiff web design or similar ones, who might be able to provide you with stylish, professional-looking business cards for your trip. Alternatively, you may also want to bring some other forms of print marketing in case anyone needs some more information or a brochure on your company and its services for example. If this is the case, you can find some Duplo Booklet Makers or similar to make your company some information booklets. If the client or customer feels knowledgeable about your services, they are more likely to invest in them. Plus, it adds a touch of professionalism! You can’t go wrong and will be repping your company well with these methods. You may also want to start your own blog or start journaling. When your days of travel are done and you move into retirement it will be such a joy to read your thoughts and prior experiences. It can bring you joy and be a great conversation starter at family meals. While packing you may need to find new suitcases and shoe boxes. Take care of your suitcases and be sure to buy a quality one, as they get along with wear and tear on long trips. Don’t pack the ‘just in case’ things all the time. Keep light and it is less mess to pack up when you ship off to the next destination.

Mental Health

Being on the road and not being physically closes to your family and friends can get taxing. You are probably calling, texting, skyping, and Facetiming them, but it isn’t the same and being in the same room. We all get that sad feeling at times. However, you must be honest with yourself and when you find yourself becoming too sad and depressed say something. Reach out to those you trust and are closest with and tell this your feelings and thoughts. There are many ways to help you get out of a funk or depression. Do not put your mental health on hold.

Reach out to your primary care doctors. If you need to telecall them, many doctors and hospital systems have this type of technology available. Some large network facilities may even have locations or contacts in the state or country you are staying in. If you want to be at the top of your game, making those sales, closing deals, solidifying that new business relationship then YOU have to be in the right mindset. When you are happy and confident that will radiate into your conversations and attitude. You may be able to fake the happiness and joy, but when it is not true in your heart and mind you are lying to yourself. Be honest, reach out, you are not alone.

Physical Health

You are getting tired. You have jet lag. Your stomach hurts from all that coffee and lack of sleep. We get it. It sucks. After you have been on a long car ride or flight your legs are cramped, your back feels off and you just need to stretch. Use your cellphone or computer to pull up some yoga or Pilates videos. In the privacy of your hotel or condo, you can get yourself stretched out and feeling better pretty fast. Having your body in the right state of being you will also sleep better. You know how important good sleep can be. Taking that 15 to 20 minutes of stretching will really pay off in dividends.

You may or may not have a gym nearby. Getting in some cardio will help not only keep you physically fit but it helps clear your mind. If you are stressed about that big deal, the meeting you have this week then getting a good workout in will definitely help you. You can jog outside, use an elliptical, keep some quality weights, like the ones from Montrealweights.ca. Get some use out of those running shoes and gym shorts you packed. You are going to really appreciate the time you put into your physical well-being.

Tropical Destinations

If you are a salesperson or owner that needs to wine and dine clients or offer sales initiative trips for your sales staff. You should probably choose a place where you can invest and make the best financial choices. Instead of offering random sales trip you should instead purchase a home on an island, like Hawaii, and have that be the vacation destination, click here to learn more about investing in real estate in Hawaii. When you have a purchased location you are now earning that money back through your mortgage. Be sure to hire a local housekeeper and handyman. This way you can be sure it is in top-notch shape as well as keep an eye on it while no one is staying there.

Decorate the home with a fun theme. Using pops of color and items like shells and local items in the accent. Remember to stock extra towels, linens, and dishes. If you really want to show them how much you appreciate them have the housecleaner leave a gift card for a local restaurant and to the local grocery store. Make a binder with lists of cab companies, delivery services, top restaurants, tourist activities, and other exciting aspects of the location.

Further reading:

-Handling imports in your travels? Learn more about customs bonds for your investment

-Miss your kids when you travel? Some tips to help with your school-aged kids

-Why travel is important for business owners

If you have been diagnosed with suffering from erectile dysfunction then it is important that you get the right treatment that treats the root cause of the issue. Depending on exactly what this is, your doctor will recommend a number of different treatment options. Some of the ones that they are most likely to offer you include:

Counseling 

Where erectile dysfunction is caused by psychological issues, such as depression, stress, or anxiety, it may be suggested by your doctor that you visit a professional psychologist for counselling sessions in order to find out what is really causing the problem. In some instances, where it is negatively affecting your relationship, they may even suggest that our partner goes with you for couple’s counselling.

Medication

There are several common and effective oral medications that any doctor is likely to prescribe for the treatment of erectile dysfunction. These include Tadalafil, Avanafil, Vardenafil, and Sildenafil. To of Sildenafil follow the link. They all work by significantly enhancing the impact that nitric oxide has on your body. Nitric oxide is a naturally occurring chemical that makes the muscle in your penis more relaxed, thus allowing a greater amount of blood to reach it and so leading to a strong, firm erection that can be sustained for a number of hours.

Exercise

By doing a moderate or high level of aerobic exercise, you are able to improve your case of erectile dysfunction by lowering the severity of the symptoms. If you are not physically up to it, then even light exercise, provided that it is done on a regular basis, has some ability to lower your chances of suffering from erectile dysfunction in the very first place. For those out there who do not currently exercise or have not done for some time, then you may want to discuss an exercise plan with them. 

Supplements

Before doing so you should check that it is OK for you to take the specific supplement with your doctor. This is particularly true if you have a serious underlying health condition, such as heart disease. This is because they can sometimes be dangerous when mixed with some types of medication. The NHS also gives warnings about products like herbal viagra, as the labelling is not always clear regarding the ingredients that are in it.

Implants

This requires surgical intervention which sees medical devices inserted either side of the penis that are completely malleable and have the ability to inflate. The rod like devices keep your penis nice and hard but because they are bendy, you are still able to manipulate it for the purposes of intercourse with your partner. However, this form of treatment will be not recommended by your doctor until all other avenues have been explored first. This is because having surgery comes with its own set of risks, such as complications occurring and the exposure to infection. For this reason, you are unable to undergo the surgery if have a urinary tract infection.

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Whether through personal choice or enforced as a result of Covid, working from home is a very likely outcome in 2021. While you managed to survive the challenges in 2020, the fact that this is now a long-term issue means you’ll need a long-term solution. Start by creating a return to work checklist. Ensuring that the property is built to deliver a positive work-life balance is vital.

The small changes often make the biggest impact. Here are eight great tips that will set you on your way.

1. 1. Declutter. A clear working environment will enable you to enjoy far greater productivity. As well as the home office, you need to clear the entire home. Otherwise, the knowledge of problems around the property will cause mental distractions. For a similar reason, try to go paperless where possible. There are several commercial scannning services that you can avail of to digitalise your files.
   2. Get a door lock. Creating a designated workspace is one thing, but you need it to provide a barrier between yourself and family distractions. Installing a door lock is one of the simplest upgrades you could ever hope to complete. Nonetheless, its impact on daily life can be huge. It also stops the threat of items being misplaced.
   3. Add a houseplant. Working from home can be a little depressing at times. As well as the comfort of family photos, a houseplant can work wonders. Experts at Love My Bonsai can provide a low-maintenance plant that will add a slice of nature and boost the vibe. The benefits are plentiful and it can be a talking point during video calls.

• Increase the natural lighting. Keeping the home office well lit is a step that’s regularly overlooked. However, dressing the windows to allow more light in will brighten your mood as well as the room. It can also help reduce the strain on your eyes during the working day. If privacy is an issue, window films are available.

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• Go green. Working from home will inevitably see your energy bills rise. Therefore, you should aim to regain some control over the situation by investing in LED lights. Further steps include more efficient heating and the use of Smart tech. When this is coupled with claiming back the costs that you are entitled to, the results will improve.
• Boost your WiFi. The reliance on internet communications is greater than ever. As such, you should want to boost your WiFi signal. This can be done by moving your router or buying a signal extender kit. Crucially, though, you will need to choose the right broadband provider. A comparison check combined with a speed test is vital.
• Get a coffee machine. Staying hydrated is crucial for any worker wanting to remain alert and productive. A Tassimo coffee machine will make life a lot easier while the little perk can keep you motivated too. Not least when getting out of bed in the morning. Besides, compared to coffee shop trips, the machine pays for itself in weeks.
• Remember other rooms. Establishing a strong work-life balance is a goal shared by millions. This is even more significant when working from home. A lounge of backyard space that allows you to truly relax and switch off from work will serve you well. Of course, a better bed and bedroom surroundings can enhance all aspects of life.

The transition into working from home on a permanent basis will take a little time to get right. When you do, though, the results are simply phenomenal.

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Christmas is officially over and we are all back to our normal routines once more. Since the pandemic isn’t going anywhere soon this means that many of us are back to staying at home and working, and not being able to see the people we love.

It is easy to get the blues in January after the festive season is over, and in 2021 especially there is a certain melancholy now that we are locked down in our homes once more for the foreseeable.

However January blues are not a good enough reason to fail at our healthy goals, and today we want to show you some simple things you can do to make a change to your diet and beat that January bloat.

Small changes can make a big difference to your mind and body and today we want to share with you what you can do to drop the pounds and feel healthier this year.

Don’t eat after 8pm

The first thing you need to consider when you are making changes to your diet is the time of day you eat. It is all too easy to slip into the habit of eating snacks until late at night in front of the TV but in the new year you should try to avoid this. When thinking about the signs of poor gut health, do you often feel bloated or need the toilet more? By eating and stopping at 8pm you will be giving your body chance to digest the food you’ve had before you go to sleep and your gut health and sleep quality should improve.

Consider swapping grains

When cutting out certain habits in January it is important to think about small changes you can make to your existing diet. For example, you could consider swapping white bread and white rice for its wholegrain equivalent – and even though it might seem like this is a small insignificant change it can actually be important for your body. By swapping out complex carbs like these your body can digest easier and you will also experience less bloating and retain less fat. If interested, you can check out this blog that speaks about cannellini beans vs butter beans substitute. You can gain more information on healthy substitutes, if possible.

Cut out dairy

Dairy comes in many delicious forms from cheese to cream to milk and yogurt – and although it is full of calcium it is important for us to limit the amount we eat if we are to stay healthy and lean. Cut back on the cheese you have within your normal meals and try to reduce the milk you have in your coffee. Black coffee although strong can actually be a huge boost for the body and boasts numerous health benefits. Dairy can encourage us to store fat so by cutting it down or out for a month you will see a big difference in your life.

Reduce processed foods

Processed foods such as biscuits, pasta, crisps, chips, chocolate and more are tasty; we all know that. But if you want to make a change in January and get rid of that festive bloat it is time to cut out the artificial stuff for real foods’. When snacking, reach for a piece of fruit rather than a packet of crisps; instead of a pasta dish try making a salad or homemade sweet potato gnocchi. Make changes to your diet that allow for more fruit and vegetables and protein. It will make a huge difference to you and your health.

Eat colourful

If you were to take a photo of your Christmas dinner for Instagram, you would notice very quickly that the plate is mostly beige and yellow. Beige and yellow foods like mash, roast potatoes, meat and more are amazing and flavourful but they lack a lot of the nutrients we need to stay healthy. Every meal should have colour on it whether it be some spinach on your morning bagel; a salad for lunch; and roasted vegetables alongside your dinner. Eat colourful foods as much as you can and imagine you are modelling every single plate for Instagram fame. This way, you’ll get into good habits and add salad leaves, vegetables and good stuff to every meal.

Eat little and often

It is easy to not eat all day during lockdown and only eat one massive meal – but this is not the best way to go about things for a happy body. To beat the bloat you get after a large meal consider instead eating little and often throughout the day to keep your metabolism going and to allow your body to fully digest between meals. It is so important to eat little and often because it will allow your body to stay alert and awake all day without that extra weight carried around through bloating.

Drink lemon water

Lemon water should be at the top of your list when making a change to a healthy diet. Lemons are packed with vitamin C as well as other minerals and they will wake you up with a bang each morning and fight off that bloated feeling. Lemon will boost your metabolism no end and drinking it first thing in the morning at least 30 minutes before your first meal will switch on your metabolism and help you to digest food more effectively – and will stop you feeling bloated and lethargic during the day. Alternatively, you could look at mixers that could make you a orange mimosa, if you are in the mood to party a little! As long as you get you get your Vitamin C!

Eat ginger for circulation

If you tend to struggle a little with your circulation in the winter and the heat never seems to reach your fingers and toes – it is a great idea for you to start eating a piece of ginger every morning to improve this. Ginger is spicy but it is also a powerful tool against bad circulation and high blood pressure. Ginger will promote great circulation and will allow you to feel warm all the way from your fingers to your toes every day. Ginger is also great for waking you up in the morning so it is well worth taking some to help you concentrate and stay alert.

Consider intermittent fasting

Intermittent fasting is a type of diet control that aims to eliminate bloating and allow the body to effectively lose weight. If you constantly feel bloated throughout the day it is worth trying this method of eating to help you manage your body. The idea is that you restrict your eating to a window of time during the day. 8 hours is the most common however some people go as small as 4 hours for the best results. It means that if you eat your first meal at lunchtime, you will want to eat the rest of your meals in that window and then nothing after. It is a way to allow your body to recover after meals and to flush out any toxins or fats.

Drink plenty of water before meals

It is important when trying to eat less and feel less bloated that you drink lots of water before you have any meals. Water is an essential part of our diet and it is a great way to help curb appetite. Did you know that often when you feel hunger pains it is actually caused by your body wanting water? By drinking water 30 minutes before a meal and when you start to feel hunger pains you will soon find that you aren’t hungry that much of the time at all and in fact, you eat less.

Try 50:50 on your plate

If you want to make a positive change to your diet this year an easy way to start is by changing to a 50:50 diet. Instead of a full plate of your favourite pasta dish or lasagna – try 50% pasta and 50% salad for a leaner and more nutrient rich meal. By doing this you will eat less of your regular meals and will have more leftovers so this is a huge bonus!