How To Avoid Those Obstacles That May Be Inhibiting Your Fitness

Hitting a brick wall is not something anyone wants to hit when beginning a new fitness routine. One such brick wall is lack of time for a fitness schedule. But we all know how important it is to overcome these obstacles. As you seek fitness you’ll want to know the information in this article about avoiding or vercoming these obstacles.
An exercise buddy is a good way to stay motivated and avoid becoming bored with your routine. You will both benefit from the mutual motivation as you find a routine and schedule that fits in to your budget. When you have a workout buddy you are less likely to skip your workout. Having a partner will make your exercise more interesting not to mention more practical. Finding a workout buddy is a fantastic way to make fitness fun and effective. As people get older, they sometimes feel it’s too late to start thinking about fitness. Not that long ago, this would have seemed like a valid reason not to begin exercising, but not anymore, as doctors and researchers have found that people of any age can benefit from exercise. While older people naturally lose muscle mass, studies have also shown that they can gain it back quite quickly by doing strength building exercises. Some fitness exercises that are good for older people include exercises in water, walking and lifting light weights. In other words, age is no longer a barrier to exercising and reaching a higher level of fitness.

Being tired and have low energy levels can be a symptom of poor fitness but they can also be a reason to not exercise. People who don’t get enough sleep, which is common problem, will obviously feel tired all the time. Not only does sleep deprivation make it difficult to feel like exercising, it can make it difficult or even dangerous to maintain physical activity. You should consult your doctor if you have serious problems with insomnia but making changes to your diet and routine can also help. For example, avoiding any stimulants in the evening can make it easier to fall asleep, and you can often get to bed earlier simply by turning off the TV or going offline an hour or two earlier than usual.
Fitness Stuttgart
Patience and discipline are the keys to getting the desired results from any fitness routine. It may take some time to reach your goals, but many people start to feel better soon after beginning a fitness routine.
You will get better results if you consistently give your best, not matter how long it takes. Use these tips to help you start and stick with your own exercise routine.

Select the Right Men’s Eyeglasses

Eyeglasses have come a long way ever since they were first made in the 13th century. Now there are corrective eyeglasses such as bioptics, bi-focal, multi-focal, and progressive eyeglasses as well as safety eyeglasses, 3D eyeglasses, and sunglasses. Then there are RX-eyeglasses, which have frames that can accommodate prescription lenses.
If you are looking for the perfect pair of men’s eyeglasses, here are some tips to help you.

1. Go through fashion magazines regularly. It will help you to find out the latest fashion eyewear trends. Keeping these trends in mind, you can choose models which suit your taste and budget.
2. RX glasses should be selected according to the shape of your face. Do you have a round face? A rectangular or square frame would look wonderful. On the other hand, if you have a square face, a round or oval frame would be perfect for you. But if you have an oval face, any shape would look good.
3. Finding the right shape will not matter if you pick the wrong size. The size of the eyeglass frames should be proportional to the width of your face. If you have a large face with prominent features; big glasses will suit you perfectly. But if you have a small face and delicate features, a large eyeglass would make your features look even more delicate. So you should go for narrow frames.
4. After you have picked a frame of the right shape and size, check whether it fits you well. A good frame should not be tight at the bridge of your nose or so loose that it slides off the bridge. It should be comfortable at your temples. A badly fitting frame could cause severe and recurring headache. Use of a lightweight frame will help reduce strain on the nose.
5. A good frame should not just fit well, it should also be strong. Especially as men tend to be rough with delicate items. Progressive eyeglasses with titanium and stainless steel frames are perfect. Titanium could be an expensive option, but it works out in the long run as it is strong and durable. Many designer eyeglasses also come with plastic frames to suit your preferences.
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6. Men’s eyeglasses come in semi-rimmed, full-rimmed, and rimless frames. Choose a style that suits your personality the best. is one online store that offers men’s eyeglasses from brands such as Memphis, Link, Good Mood, Yoshi Ayaka, iSee, Julien West, Gigli and L’roche. Make a wise choice and give your eyes the protection they require with these elegant designer eyeglasses.

Best Drone Accessories for new Buyers

Carrying case: Drones do not come cheap and you have to pay substantial amount of money to buy one. You can use it for entertainment or you can use it professionally, in both the cases, you need to maintain it properly. You need the carrying case to neatly pack it and put it in a safe place, when it is not being used. Good cases include foam-like padding for extra safety and there is enough space to store the camera and other accessories. Buying extra landing gears is a good option and it will help the drone land better in uneven areas.
Memory Chips: The main purpose of camera drones is to click pictures and record HD videos. But for this, you need a sufficient storage space. Micro SD cards are included in the package but sometimes that is not enough, you need a few more of those to capture every moment. Your collection should contain some higher GB cards mainly for the videos and some lower-GB ones for still pictures.
Lighting Choices: Flying the drone outdoors during night time can be a difficult task. Video footage can’t be captured as there is no light and you can find it very hard to control the device. So your drone must have LED lights to allow flying at night. There are two types of lights available, from which you can make a choice.Lighting Choices
a. Spotlights: They are helpful for recording purposes at night. This light comes into play after the daylight has faded and you require a clear vision. It is mounted over the camera and as the drone flies, there is adequate light available.
b. Landing Lights: Some landing lights can be attached to the landing gear. In order to attach them in the right way, you have to use adhesives or bolts. These lights add to the aesthetic value and your drone looks beautiful at night.
Best Drones Under 200 Dollars
It is difficult to find accessories for lower-priced models while medium and expensive models have dedicated accessories. These fun accessories can spice up your flying experience and increase your enjoyment manifold. You can also add various performance gears and cool decal kits.

Home Theatre – Right Set Up For Cinema Like Experience

The celluloid is a right place to view films and relax. This is because you watch the movie in a wide screen with audio that can do you easily get lost in the movie scene. The picture and the audio is the most entertaining component of the film experience. Nevertheless, if you can take this technology home and with lesser disbursement, this is unquestionably something you will love. This is the concept merely a few American homes get in the past yrs. Latterly , however, a good number of American homes are getting to be less concerned in going out of their residence to see movies. This is due to the development of home theater system.
A simple home theater is easy to set up. All you need is a television that measure bigger than 27 inches, a DVD player and three speakers. These are the basic ingredients of a home theater. This may already give you the home entertainment you can enjoy with the almost theatrical experience. Why do I say almost, when I am sure you want the complete feeling of a movie theatre. This is because there are other equipments you might add to complete the home theater experience that will ensure a cinematic experience right in your own sitting room. As cited already, you may still enhance the three basic components by adding home entertainment furniture ; however, everything is dependent upon the budget you set for your home theater. The size of the room is another consideration of the complete package of your home theater.
A neat advice however by home theater experts is that you need to find a good size tv for you home theater set up. A good size does not mean the biggest you can find in the store. A good size television is dependent upon the place in your house where you will set up the home theater. Big is not always healthy home entertainment system. It is a recommendation, however, that the tv set should not be smaller than 27 inches. This is because the projection on a smaller television might be too inferior for your home theater.
Another recommendation is for you to get home theater speakers that will give you the surround sound from superiority brand of speakers. In addition, you need without doubt that if you do not find the speaker that gives you plenty surround sound, you need to be able to return it. There are speakers that sound good in the store but when you put it in a room, it may not sound well enough that will fulfil your demand.
Knowing how big the room where you will set up your home theater will be the basis of how big the tv set needs to be. The size of the room is another consideration for the number of speakers. If the room is somewhat big, you may need more the basic three speakers. Supplying a subwoofer may also do good to accomplish the best surround sound if your home theater is place on a huge room.
Knowing how big the room where you will set up your home theater will be the basis of how big the tv set needs to be. The size of the room is another consideration for the number of speakers. If the room is somewhat big, you may need more the basic three speakers. Supplying a subwoofer may also do good to accomplish the best surround sound if your home theater is place on a huge room. .
All these will give you the best home theater experience only a few in the earlier years experience. A home theater designer may be of big help in ensuring you will have the best home theater set up that will give you the best possible movie experience right in your own front room.

Kratom Pill Preparation

Preparing Kratom in pill form is one of the easiest, effective, palatable, cost-effective, and safest methods of making Kratom. In fact, I think if more people had access to empty capsules, and one of the many cheap encapsulation holders, this would easily be the most popular method of use. But for anyone in disagreement, or interested in the subtleties of this experience, I will outline its benefits and drawbacks.
To begin, as mentioned in a previous post concerning the popular tea preparation, Kratom does not lend itself to simple extraction; meaning, making Kratom tea is about as useful as smoking a Carrot to get a dose of beta-carotene—it doesn’t work. The thing is, the only way to extract the more than 25 alkaloids in Kratom is to ingest the plant material itself; which, when powdered, resembles the consistency of sand, and doesn’t taste much better either. The point is, there is no getting around imbibing the actual material, as in the soy milk preparation; however, capping Kratom is a great method for the many people who find the task impossible.
Secondly, I find capping Kratom a safe alternative that can better safeguard one against habitual use. Unlike the soy milk preparation, that hits immediately, capping has an onset that takes about 20 minutes to set in—somewhat discouraging habitual overindulgence. Further, capping is an easy way to easily visualize, compare, and track dosage. Unlike many people, who measure with the subjective calibration of a “heaping teaspoon”, capsules ensure you keep a better eye on dosage, enabling one to take control before a habit can take root.
Thirdly, and most interestingly, I have noticed that the slower release of capsules extends the peak, which is ephemeral (at best) with downing a liquid concoction. Again, this helps to get a better experience, but also makes this preparation a bit more cost-effective, even factoring in the cost of empty capsules. There have been times that the peak of the experience has been extended an hour beyond the typical three hour mark, as unlikely as it may sound. On an empty stomach, capsules are much more effective than any other preparation method, even considering the preferred soy milk prep. However, the only stipulation is that on a a slightly full stomach, the slower release of capsules will be too slow and sustained to be worth the effort.

True, capsules are not the most convenient concerning prep time, but they are easily transported, work great, palatable, safe, and far far cheaper than the ridiculously priced extracts. And, if anyone is wondering if the encapsulation supplies are expensive, they’re not. This is common gear among bodybuilders, and can easily found on supplement or bodybuilding websites.

Top 5 DIY Tips

Spring gives homeowners the perfect excuse to spruce up their homes with a touch of DIY. Although the potential pitfalls of DIY have been highlighted by a number of TV property programmes, for those who want to give their home a makeover on a budget, DIY projects are the only realistic option. Below are five ‘fail-safe’ DIY tips that are sure to earn you a reputation as the best have-a-go builder in town.

DIY blog
1. Keep jobs small
It’s best to leave structural changes to your home to the professionals, but there is no reason why you can’t tackle smaller jobs, such as painting hallways and rooms, yourself. Laying down laminate flooring can be relatively easy, as is putting up new shelving and putting together flat-pack furniture.
2. Get professional advice for free
Visit your local DIY store and grill employees on the best way to put up a shower rail or replace skirting. They are normally more than willing to impart their years of wisdom to customers and may be able to point out the most suitable products and tools for your renovation job.
3. Stay safe
Just because you are completing a building job in the comfort of your own home, it doesn’t mean you don’t have to observe the same health and safety rules as on a construction site. Wear protective clothing such as a hard hat, dust mask, overalls and get a full understanding of how to use safety features on tools before you use them.

4. Do one job at a time
If you’ve watched one too many episodes of Grand Designs, you may have developed unrealistic expectations of what you can achieve in a day…..let alone in one hour. Make a list of DIY jobs that you need to complete around the house and tick them off as you go. Dedicate a full day to each task, such as painting bathroom tiles, and don’t overload yourself.
5. Don’t forget the outside
When completing DIY jobs, so many homeowners neglect the exterior of their houses. Laying a deck in the garden or adding some gravel to your driveway will help to give the outside of your house a new lease of life.

Professional Limo Car Service to JFK

Are you looking for dependable professional car service to JFK? One-on-One combines competitive rates with high value to make your trip to or from the airport comfortable and hassle free. Don’t worry yourself with the stress of traffic, shuttles and off-site parking with fees. And forget about the hours and hours you would spend in bus rides. One-on-One car service to JFK is the fastest, most convenient way to ride. No matter if you’re traveling from your home in LaGuardia or Westport, Connecticut or from JFK too your office in White Plains or Stamford, One-on-One is the best choice when traveling. Plan your trip ahead of time with One-on-One and forget about the hassles of waiting on shuttles, off-site parking and the headaches from traffic. Traveling with One-on-One with car service to JFK will have you relaxed, where you can read your complimentary newspaper or think of how to prepare for the meeting that you’re traveling to get to.
Are you traveling with business partners or family? One-on-One can provide one of the safest ways for your family to travel and they are dependable to get you to where you need to go on time! One-on-One friendly chauffeur will help you have a rewarding experience traveling with them. You will be able to be productive with your co-workers in the lime and talk over what you can accomplish at the next business meeting. Call today and avoid hassle and delays to get a quote on car service to JFK.
One-on-One has a great reputation as being a dependable airport limo transportation service. In fact, in 2009 99 percent of the passengers that were surveyed that used One-on-One service responded that they were ‘on time!’. This consistency is performed 28,000 times a year! The car service to JFK will arrive 15 minutes ahead of time for you and stay polite and professional waiting until you are ready from your schedule to travel. One-on-One fits your schedule, no matter if that means very late at night arriving at a barren airport or during rush hour. Your chauffeur will be there to meet you.
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The chauffeurs at One-on-One are at a higher level of service than any other car service to JFK. You will find only professionals that have shown top levels of professional communication, safety measures in driving and service to client’s needs. All of the chauffeurs that are licensed at One-on-One have their driver behavior, driving record, health and background consistently monitored to maintain top standards of quality service.
If you are ready for top level car service to JFK then One-on-One limo service is the way to go. Reliable, dependable, safe and hassle free transportation are difficult to find in New York’s busy metro area but One-on-One has proven they can provide these standards. With 99 percent of One-on-One customers reporting that they arrived on time to their destination you don’t have to worry about being late to your flight with our car service to JFK. One-on-One will arrive at destination 15 minutes early for your convenience. Call for a quote to suit your airport transportation needs today!

Get Ready for Best Holiday Places in Thailand

Thailand is one of the best holiday destinations that definitely impress every holiday maker with great charm. The country features may offer lots of adventurous activities like mountain tourism, awe-inspiring spots and much more. The tour to the Thailand country is a memorable experience for the travelers because of its beauty and very friendly people. It is true that importance of holiday cannot be underscored because it helps the peoples to make relax with their busy schedule. Most of the travelers like to visit during the New Year or any other festive occasion. One of the most important destinations for holiday purpose is Thailand. Lots of people are going to choose Thailand because it is well developed and infrastructure is well maintained near world class beaches. The capital of Thailand is Bangkok which is a blend of tradition and modernity. There are number of major tourist spots are available that definitely attract the visitors all around the world.
There are some best places for spending holidays to Thailand,

1)Koh Samui – it is the island which is situated on the east coast of the country. The island beaches are wonderful and quite clean where you can compare it to some other beaches. The sea is surrounded by the lush green forest. The landscape is dotted with the small Chinese shop markets that for daily use. The water is not very deep and not appropriate for scuba diving and other sports activities. Thailand honeymoon can be prepared on beach. It provides many modes of water adventure activities like snorkeling and much more.
Book Train, Ferry, Bus in Thailand online
2)Phuket – it is probably the mother of all tourist spots with other major attractions. It attracts a large number of tourists. The place is dotted with beaches that offer a wide range of resorts and spas for the enjoyment. It also offers a boat riding through the water body to have an overview of the wonderful pleasure. In Paton beach the night life is very famous. It is a tourist paradise because of the number of shops, various kinds of products and much more.
3)Pataya – it is another wonderful destination that is situated on the eastern part of the country. It has a dazzling array of resorts and beaches that attract visitors over and over again. The bright sunshine makes it an ideal destination especially for tourist spot. The continental food is available from the moving or the mobile small shops that offer you original tastes. There are many other water sports provided by the place like water surfing and jet skiing as well.
So, if you really want to enjoy some beautiful moments with your family members then get ready to go Thailand.

Wooden Furniture – Things to Know

Wood has always been the preferred material when making furniture products. However, many customers fail to recognize good wood furniture from the not so good ones. This article, however, hopes to help inform you on how to make good decisions when buying wood furniture.
For the members of the society who are socially active, home decoration is included in their top priorities. Moreover, patrons of furniture items have gone through marked changes in their perception. Because of the different changes in furniture choices, people can now choose from among the best. And among the choices of furniture, wood furniture is considered as the top choice of the experts of furniture items. Actually, it is said that the pride of having a priceless and excellent piece of wooden furniture is addictive and unmatched.

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Furniture made out of cherry, cedar, oak, rustic pine and their ilk actually adds value to your home. And if you love art and craft on your furniture designs, furniture made by Amish can be a real turn on. If you want your home to be a representation of your personality, Amish can be your choice of furniture. Its wonderful pieces are made through extreme work and sweat. Also, great skills were applied to be able to come up with furniture that can be considered as a masterpiece. If you want to try Amish furniture, you can check out at all major furniture retailers or wholesale Amish furniture dealers (that is, if you want to have a good bargain with your furniture).
Hardwood is the most preferred choice when making furniture pieces. It is available in different natural colors and ranges from the lightest to the darkest tones. Also, hardwood is considered as the most durable kind of wood among all woods that are used for making furniture. And when it comes to handling, it requires the least amount of care and low maintenance because of its sturdiness or strength.
Though wood furniture is popular these days, extreme caution should be observed by buyers. This is due to certain dealers, who sell fakes, which have emerged in the market. So as a general rule, when you are looking for wood furniture, consider the heavy ones. Heavier wood furniture guarantees better quality and strength. Therefore, before buying your furniture, try lifting it first. You will know it is genuine if it has a considerable weight.
Aside from the weight, you would also want to consider doing a thorough examination of your wooden furniture piece before buying it. You might be surprised to know that some pieces actually have bruises, cuts, protruding nails and other defects when you examine it. So to avoid buying these kinds of pieces, try to gently run your hand through the surface of the furniture. In this way, you will be able to detect any flaws in the finishing of the furniture.
On the other hand, if you found that the furniture has a minor flaw that can be corrected easily, you can ask your dealer for an extra discount. More often than not, dealers would want to have a new customer and also preserve their reputation.

The Best Cleaning Agencies In London

It can be so difficult to find a quality cleaning agency. Do you look online? Do you look in the local paper? What about searching for testimonials that give you opinions on the local companies? It’s so difficult to choose which is we have decided to help you out a little bit. In this article we are going to talk about the services that cleaning agencies in London offer so that you can make sure you are choosing the right one that will offer these (and maybe more). Read on and you will find out all you need to make sure you hire the best cleaning agencies in London.

There are many cleaning agencies in London and around that will happily take on any size of job but if you are a high rise building or have specialist cleaning needs then you are going to want to find the best company for you. We recommend making a list of your requirements before you start looking for the right company. For example do you need a hygiene clean? Do you want an Eco clean? Or do you have a unique building? All of these things are factors and some companies may not have the equipment to fulfill these requirements.
Cheap End of Tenancy Cleaning 

When you have your list of requirements then you can go on to looking for the right company. Remember that you don’t have to look within your immediate area as all cleaning agencies in London are willing to travel, especially for the bigger jobs. Try to find the best company in the city or surrounding area rather than focusing your search solely on your doorstep. Make a list of companies that fit your criteria and then ring them for a quote. Remember that you should factor in any additional costs into your quote and ask if they have any guarantees. If the cleaning agency guarantee a perfect clean then you know you are going to get value for money.

Another good way to ensure that you are getting a reputable company is to research for customer testimonials. If the cleaning agencies have nothing to hide then they will give you references from their customers on request. You can also use the Internet as a good tool for finding out customers reviews. There are several websites dedicated to this but if you can’t find them then often just typing the name of the company into a search engine will bring up everything about the company.

The final thing to take into consideration is the feel you get for the company. If all the staff are suited and booted in matching uniforms, are really professional on the phone and give you a really good quote then you are likely to be onto a winner. If you feel unsure about a company then you should go with your gut! Don’t settle for second best and remember that a cheap quote doesn’t always mean a good deal, especially when you have to hire someone else to do the whole thing over again! Follow these steps and you will find the best cleaning agencies in London guaranteed!

Brand New Strategies to Buy Followers on Instagram

Instagram is really a social networking website with lots of potential resources and challenges. Pics and vids are creating brand new trends in the history of Online marketing. In this regard, this can be a social networking platform, which includes a group of interactive tools and offers a number of innovative facilities for the customers. Due to the potential of this platform, more business groups tend to be showing their interest to promote their products and services via Instagram. In fact, it’s worth in order to buy Instagram followers for much better visibility and publicity. It is possible to buy Instagram followers in various deals that are just about all configurable. Before getting in to this subject, it is better to know more about the benefits of purchasing Instagram likes as well as followers.

Basically, it is very easy to produce an account on Instagram. Following creating your account, you can start conversation with other users and friends. This is the first step of creating followers on Instagram. However, in order to get thousands of followers and like, you have to invest a significant amount of time on this social media website. The success of traditional and organic technique relies mostly on how much time you have to invest in these sites. In this feeling, it is better to buy Instagram likes for an reduced price. There are several social internet marketing agencies which sell Instagram followers packages for a cheap price. Nevertheless, when the time comes in order to buy Instagram likes, you have to be careful of the trustworthiness of the company, simply because some fraud agencies sell fake followers and likes on Instagram.
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There is no specific requirement in order to buy followers on Instagram. This social media website is generally used to reveal photos on the Internet. Anyone can do that, while bearing an intention to build sociable contact. If you are not used to features and facilities of Instagram, then it’s worth trying the advantages of Instagram like and follower deals. In order to buy followers on Instagram, you don’t need to invest a fortune. Since inexpensive packages are available to boost your user profile and pictures, you can choose one among all of them that suit your business requirements.
A lot of companies offer more than 4 or 5 deals together with customer care support. A few companies provide 24/7 customer care support to improve the efficiency of the system. When it comes to individual information, professionals for example lawyers, property consultants, and so on. can benefit from low cost packages. This social media site is designed for everyone who wants to promote something like products, business as well as trade. The little business owners could possibly get more advantages of this platform. It is highly recommended to make use of this free social media website to promote your product or service and products.

How Facebook Changed the Advertising Industry

Anyone who deemed social networking a trend and wrote it couldn’t endure knows by now that prophecy is a total fail. If they don’t see that, it’s about time to submit, such as anyone who made similar statements about flight and rock and roll.
Social media and Facebook in particular are driving a large share of Internet traffic. This spurred the data enterprise the Nielsen Company to embark on its first study of social media by rating the web community in one of their yearly analyses. Using info gathered in May 2011, the company decided US residents use nearly 1/4 of their online time for social networking, logging far more than 800 million web hours to Facebook from computers at home and at work. Definitely the dominant network, Facebook brings in 70 percent of active internet customers in America. Internationally, it tallies nearly a billion active users.
No doubt, Facebook has provided an unprecedented and powerful framework to the PR landscape, pushing marketing firms to put the community’s extensive muscle in front of their products. According to Radha Subramanyam, Senior Vice President for Media and Advertising Insights and Analytics at Nielsen in New York, online networking’s continued advance and mainstream track has produced ”a need for companies to engage even more strategically in the space” than they already do.

Facebook’s most vital gift to PR is enlarging the selections for homing in on constituents. Never before have advertisers had this many ways to reach out to the age group they’ve needed to find. The community site strains out data provided to them by their users, letting adverts to home in on potential fans based on age, location, profession, religion or marital status, educational history and interests, political party, personal hobbies and other common denominators that speak to the people most likely to respond. For instance, a group that spells camping gear can locate Facebook users who count these activities on their profiles. A supplier of professional cooking equipment can find Facebookers who note their profession as cook and restaurant owner. A corporation that seeks to market a certain venue in a specific town can locate Facebookers nearby.
Another positive marketing change encouraged by Facebook is the opportunity for businesses to easily increase interaction with potential and established customers and establish a large online community around their name. A vast number of businesses, from a small town entrepreneurs to worldwide corporate conglomerates, build their own Facebook pages where they can relate to visitors through product announcements and updates, website links, polls, contests, special events, promotional offers, discussions, photographs, holiday wishes and even daily greetings. When visitors use one of several methods to subscribe or connect to a company’s Facebook page, the action is noted and becomes visible to people on the subscriber’s friends list, serving as cyber-style word of mouth. Subscribers will also see all communications and messages posted by the company.
Facebook’s prevalence produced a need for marketing changes. Its layout presented a path for outlining them. PR experts not seeking out consumers through its far-reaching meticulousness and tying them altogether in a networking environment could be lacking this generation’s most vital marketing resource thus far.
It ought to be the time to update their status.

Educating Clients on Optimal Fiber Intake

Although a certified personal trainer and registered dietician/licensed nutritionist have different professional scopes and boundaries, there are some overlapping aspects within the realm of education. Certified personal trainers are often confronted with client questions pertaining to nutrition and dietary planning for weight loss or weight gain. The challenging dynamic behind appropriate professional practice is supplying quality information that complies with the laws of states that regulate nutrition professions (46 States). Personal trainers may provide nutritional education based on established nutrient guidelines to aid their clients in their goal attainment, while still staying within the personal trainer’s scope of practice. It should be noted that some organizations offer “certifications” in nutrition which are not valid qualifications for practice in regulated states and potentially empower unknowing professionals to engage in practices that place them at risk for liability and potential illegal activity. Providing diets and nutritional counseling in license-required states without appropriate credentials is illegal. Below are the working definitions according to the Commission on Dietetic Registration (CDR).

  • Licensing – statutes include an explicitly defined scope of practice, and performance of the profession is illegal without first obtaining a license from the state.
  • Statutory certification — limits use of particular titles to persons meeting predetermined requirements, while persons not certified can still practice the occupation or profession.
  • Registration — is the least restrictive form of state regulation. As with certification, unregistered persons are permitted to practice the profession. Typically, exams are not given and enforcement of the registration requirement is minimal.

Even with legal boundaries established, certified personal trainers can certainly identify foods that are “good sources” of particular nutrients and help identify key nutrients that warrant dietary attention such as calcium and iron, for instance. Suggesting swapping iceberg lettuce for spinach in a salad and adding tomatoes for better iron absorption is different than prescribing a diet or advising what specifically to eat.

Another example of guideline dissemination that can be demonstrated within personal trainer practices is educating clients about things to look for in a healthy diet like fiber. Because fiber is a non-starch polysaccharide that is resistant to digestive breakdown it presents advantages as a constituent of complex carbohydrates. Fiber provides relatively low caloric value per unit volume; making it an excellent addition to calorie-controlled diets. The caloric yield generally falls around 2 kcal per gram of food product consumed, depending on the source. Sources are often categorically described as soluble or insoluble fiber.

The consumption of adequate fiber is associated with:

  • Lower risk of obesity, diabetes, hypertension, intestinal disorders, some cancers, and heart disease
  • Enhanced gastrointestinal function and mobilization of harmful chemicals
  • Decreased length of time carcinogenic materials remain in the intestines
  • Reduced absorption rate of carbohydrates for potential weight loss and positive blood glucose dynamics

Unfortunately, most Americans consume far less fiber (12-15 grams) than the recommended 20-35 grams per day. The average American only consumes around 40-50% of their total diet from carbohydrate sources (below the recommended 55-60% range), and a surprising number consume nearly 50% of these calories from simple rather than complex sources. Furthermore, it has been estimated that many Americans consume nearly 25% of the diet in the form of processed sugar; significantly contributing to the risk for obesity, diabetes, and heart disease. Fiber content is one way that consumers can evaluate their food choices.

A very important factor for the personal trainer to consider when educating a client on the importance of fiber is that natural food sources should be consumed rather than focusing on fiber fortification and supplements. Although a protein bar can certainly add a substantial amount of fiber per serving, a better way of increasing fiber intake would emphasize additional consumption of fruits, vegetables, and balanced whole grain products. Consuming food products that are high in fiber can result in greater satiety with lower caloric intake throughout the day. Furthermore, fiber fortification and supplements are usually not as nutrient-rich and low in calorie as natural sources, and may have unhealthy additives and simple sugars to improve taste and texture. This is not to say they cannot be utilized effectively to promote increased fiber intake, just that they should not replace fruits and vegetables in a balanced diet that fights against belly fat.

Spinal Manipulation: The science of back treatment

Spinal manipulation and spinal adjustment are two terms often used interchangeably in the chiropractic field. A technique used on the joints and muscles in the back or the neck, spinal manipulation can help treat back pain, neck pain and pain from. A spinal manipulation starts with a chiropractic consultation. From this examination, your chiropractor will be able to determine where your pain is stemming from and will know how best to treat you.

The goal of spinal manipulation is to get ill-functioning joints back in working order and to increase the flexibility of your spine. To accomplish this, your chiropractor will use a manual technique best described as a “thrust” – pressing the hands into a specific area of your spine joints, causing them to surface or realign and return to full function.

What’s That Noise?
Many patients or prospective patients fear the notorious “crack” or “pop” associated with a spinal alignment. In reality, this noise is nothing to worry about – and it is certainly not caused by your bones cracking!

When the thrust is administered and the joint surfaces separate, gas bubbles in the lubricating fluid located between your joints are released, creating the cracking or popping sound. Although most patients will hear this noise when they have their treatment, not everyone will, and it has no bearing on the success of the treatment.

Is It Safe?
Simply put – yes. Chiropractic care has been subject to strict medical scrutiny but has always come up as beneficial for treatment of back pain and associated conditions. However, every patient is different, and there are a few guidelines to keep in mind before receiving spinal manipulation:

  • Bone injuries. If you have a condition that weakens your bone density, or if you have a prior bone injury that may affect your treatment, be sure to disclose it to your chiropractor. He or she can make adjustments to the treatment plan that will benefit your unique condition.
    Associated symptoms. If your back pain is accompanied by other symptoms, such as fever or weight loss, be sure to consult a medical doctor before heading to the chiropractor. Your doctor can examine you for underlying conditions and, if appropriate, give you the approval for chiropractic care.
    Health history. Issues such as stroke or surgery that you’ve had in the past may affect your treatment options with a chiropractor. Be sure to disclose all relevant health information to your chiropractor before you begin treatment.

The key to good chiropractic care is communication – if you’re concerned about treatment, talk to your family physician and, if possible, have him or her talk to your chiropractor. Working together, the two can form a treatment plan that works best for you – grand rapids chiropractor.