Facts About Alkaline Bi-carbonate Water Filters

Let us begin with what the natural pH amount of H2O is. The pH of ionized distilled waters is inert or 7. The body reacts by producing bicarbonate or carbon dioxide when anything is consumed. If an acidic food or drink is consumed, the body creates bicarbonate balance the pH level or to help neutralize. PH amounts that are specific are well suited for surroundings that are specific. For instance, the reef aquarium needs a calcium reactor to balance. What’s well suited for human consumption? Water filtration specialists believe that 6.5 to 7.5 is ideal.

In the event you asked for an alkaline water filter filtration specialists would need to have more info. They might need to learn more about what you had been striving to achieve. Did you need to decrease the mineral content? In that case, then you’d really be trying to find a water softener. An ion exchange measure is a part of the filters that were better . Did you need to raise the alkalinity? That’s a fad that is comparatively new. There isn’t any scientific evidence backing the firm claims, although firms sell ionizers for that goal. In order for an ionizer to function, minerals would have to be present. The mineral content could be reduced to the stage the ionizer wouldn’t function in case you used a reverse osmosis system. When ionizers are required for scientific experiments or industrial purposes, pre-treatment using multistage selective filtration becomes necessary. The particular filters remove substances that are dangerous, although not naturally occurring minerals.

As stated previously, in the event you needed an alkaline water bi-carbonate filter to get a reef aquarium, you’d really be trying to find a calcium reactor. For showering or drinking, particular filtration is wanted by you. There’s no requirement for drinking ionized water and an ionizer may not be good for the well-being. Ionizers don’t truly purify. They cannot remove contaminants. The tips above has helped you understand that which you actually want.

Summit Lee is about empowering a wholesome lifestyle to live, fervent, and is an enthusiastic reviewer of Water Purification Systems.

Guidelines For Choosing The Right Colored Braces

Braces like clothing and shoes are becoming part of our day-to-day lifestyles. Because of this, deciding at the correct color may be a daunting endeavor; therefore, if you’ve got problem choosing the correct shade of dental brace you need, it is possible to reap the benefits of the suggestions below. Distinct factors go into the procedure, and when you’ve got a concept of what you need it might help approach your OKC orthodontist.

If they will have a color wheel which includes an inventory of colors that patients can use for his or her dental brace request your orthodontist. Prior to getting the right one to prevent picking the colors immediately examine the wheel. Also, assess online to check out an interactive color wheel that enables one to set the shades on an image of a mouth with it. Pick a color you could use a style statement; you’re able to still join colors that are distinct. Look at the various colors and choose the most suitable based in your demands.

Skin type and your hair will influence on the total look of the dental brace. Skin types and darker hair can attempt orange, pink, turquoise, gold, purple, fuchsia, or dark blue. Nevertheless, note that color options rely on preferences and individual tastes.

Pairing With Your Ensembles: Go for shades that fit the clothing you wear regularly; a dental brace in similar color may be perfect alternative if you adore primary colors. Contemplate purchasing sets that are clear, if you’ve got tons of neon colors. Prevent unsatisfying colors like black that is thick seem like pieces of food stuck in your teeth; it will make your teeth appear yellow, although white is a good option. By utilizing dark colors like navy blue or dark purple it’s possible for you to create a white pearl impression; they’re perfect for canceling in the natural color of your teeth.

Practicing Care And Routine Hygiene: The color will not matter if you don’t do not keep the dental brace clean; therefore, practice good oral hygiene that contains your gums, mouth, and the teeth. Brush your teeth you make an effort to reach all the teeth and can take a mobile toothbrush and paste. A mouthwash one that is good can help in killing dangerous bacteria that cause tooth decay and keeping your mouth fresh.

Contemplate Changing The Color: Every time you select tightening, contemplate altering the colors. It’s a superb chance to alter a color which you did not enjoy. Most orthodontic appointments occur after every 6 to 8 weeks.

Where Can You Find A Good DWI Lawyer?

Locating a Fort Bend DWI lawyer that is good does need some legwork to be put in by you! It is necessary to remember a charge of driving whilst intoxicated or DWI is considered a serious offense and is not merely a minor traffic violation, for this reason that a great lawyer to represent you is extremely important. And whilst any attorney will take on this type of case, only those that specialize in DWI cases could have expertise and the experience to mount a great defense for you.

This is only because every state is in charge of establishing their own laws and legislation within only an attorney who practices within that state may have the essential understanding of the law and processes appropriate to your own case and their authority. Asking family and friends around for recommendations is one of the best methods for locating a reputable attorney, and seeking out those who are not! Whilst you may not wish to disclose information on your case a few discreet questions can help you to get some contact details of lawyers in your town. Folks are always happy to recommend when they’ve received great service and quick to tell you when they haven’t.

The net also provides a good way of finding qualified DWI attorneys in your locality. There are several legal directory websites which offer up information pertaining to distinct regions of the law, but also supply a way to look for attorneys in your area meeting your needs. This service is generally free and can give you several leads to follow up. Some sites is only going to offer a simple list of contacts, whilst others will provide more comprehensive profiles on lawyers and links for their websites.

Take a look at local press and web directories for adverts from attorneys practicing in your town. Eventually you are able to require a referral in the local bar association. They’re going to put you in touch with a DWI lawyer meeting your needs and you may need certainly to pay a referral fee to the bar association if you do thus, whilst you’re under no obligation to hire them.

It is possible to contact them and arrange to speak to them to discuss your case after you have a list of several contacts to follow up on. This first consultation is commonly free and can be arranged at location and a period that suits you. Use this assembly to find out more about them including their experience and qualifications and their fees. Base your final decision on whom you felt most comfortable with and whom you felt was the best individual to represent you.

Credit Card Security Online

While it’s true that there’s a significant amount of credit card fraud on the planet now, how worried should you actually be, what suggestions should you follow so that you can help safeguard your personal financial details, and what approaches and strategies are the credit card firms developing to help increase security and satisfaction? Payments made using your credit card more often than not call for a certain amount of trust. Picture being at a restaurant and paying by card for the meal. Most of the time, your card may be taken by the server away and it could be from the vision for several minutes. You’ve got no promise that the details are not being recorded and kept for deceptive use in the future.

Likewise, in many high street shops you may give around your card, but there’s nothing to stop the man behind the counter taking a copy of your card details, or swiping your card twice. Mobile phones have such cameras that are superb as of late that it’s hardly difficult to shoot an image of a credit card with no man even realizing. It’s even been found that, with Chip and PIN security services enhancing the overall degree of security, some individuals have resorted to using the facility that was video on a cellular to record the PIN. Does the web introduce any more threat, or less if you think about the dangers and hazards when it comes to security which are an essential part of using a credit card in the high street?

After that you can cross check this with your credit card statement, maybe even on-line within hours. It’d require an innovative hacker in order to pull your credit card details from the hat, with and complete associated info to cause them to become useful. If your hacker is smart to be honest they are not likely to be spending time fishing the net and will probably have a much more imaginative scam. But although there’s some security in obscurity, additionally there is a measure of security which could be contained which you actually must follow attentively.

The first point to notice is the internet address must not start with the letters http, but should start with https. The additional letter ‘s’ at the end stands for ‘safe’ and means that your card details will be securely encrypted by the site, so that the web site owner will not be able to see them, quite. But to be cautious, examine the bottom right corner of your browser window – you should see a little padlock icon, and your card details encrypted, if the website is protected. This, along with the prefix https, signifies that it’s not dangerous to enter your card details.

Nevertheless, it’s necessary for you to differentiate between the web site that directed you there and the retailer site really choosing your card details. When you buy something online, whether an eBook through PayPal or Clickbank, or hard goods from a web-based store, it’s not the web site advertising the merchandise that need be protected or the online store, but the site really taking your card details. That may be run by a bank or other on-line payment processor including PayPal, 2Checkout and so forth.

Credit card internet transactions will also be covered by the obligation laws which means that should anything go awry, and that payments over a specific sum are shielded, the credit card business will be liable for any fraudulent transactions. Online payment security like tokenization service is being taken by some credit card companies farther, and there’s one online bank that delivers an unique credit card that is on-line. This can be a virtual credit card, the amount of which is unique for each trade. In this manner, if you click the ‘purchase’ button on a website, a popup window will appear with an unique credit card out of your bank. The number is going to have been created for that single trade, and it is possible to even input a maximum sum to be allowed for the trade, preventing double processing and averting any fraudulent transactions.

Finding the Best Dentist

When it’s time for a dental visit how can you start picking the best dentist in OKC that can take great care of you? Although nobody likes to see with the dentist, most folks concur that finding a great dentist is essential for his or her dental healthcare. In the end, we’re all guided to choose a dental checkup at least one time annually. So whether it’s for simply having a basic teeth cleaning or getting a filling for a cavity, you need the absolute finest dentist potential to do that for you.

Really, finding a dentist that is good is easy once you learn how. The following are some simple tricks to try to find a great dentist in your area. The first beginning point would be to ask friends or your nearest and dearest . This can be really the simplest and best method. All things considered, these are the folks certainly they’ll give you their honest opinions and perspectives on the dentist and you trust the most which they had struck.

You are able to do it by making an easy call or sending an e-mail to the board of consumer issues in your town to ascertain the dentist is cleared from proper charges or any malpractice in previous transactions. By utilizing the Internet you can even run a search of great dentists. Simply do an easy Google search. Assess for pricing, customer testimonials and where they’ve been found and whether they offer free tests when you’re browsing their pages. Do find out about credentials, qualifications and their professional history .

Simple matters such do answer your questions and the secretaries take to pick up the telephone promptly will give an early indicator of how great the dentist service is to you. Get the dentist on the telephone if you’re able to and inquire directly he’s been in his work experience and practice. Drop by their location, if you’ve got more time and do an easy test. This service is provided by many free of charge. This will give you the absolute best indicator of the ability and care the dentist offers. Also, by going to the dentist office it is going to provide you with a chance to chat require their reviews and to see if they can be regulars.

Understand where you stand in regards to costs. Pricing is frequently an issue, especially if you don’t have a insurance. Finally trust your instincts. If you feel your dentist just isn’t supplying the amount of thought and attention which you anticipate afterward go to another one.

Acupuncture in Detail

One thing which you may want to learn is the fact that acupuncture has existed for a long time, and arguably even thousands. Individuals who have never experienced acupuncture may have lots of misconstrued notions about what it really is. A lot of people are extremely uneducated about acupuncture, understanding just that it involves poking needles to the body. When considering just the needles, acupuncture might look to be a practice that is very odd and even endangering. Having an improved understanding, nevertheless, you might understand that acupuncture in OKC, OK could be an actual and very powerful kind of healing.

One thing which you may want to learn is the fact that acupuncture has existed for a long time, and arguably even thousands. The recent focus given to acupuncture could be looked at as clear signs of its own effectiveness. You could claim that the medical practice that is completely useless would probably happen to be lost many years past. In case of acupuncture, the practice keeps growing.

The fundamental function of acupuncture is to reduce or remove various types of pain in the entire body and also to market well-being. A lot of people would state that the acupuncturist functions as a tool to assist the body cure itself. To be able to do this healing, stimulate and an acupuncturist tries to achieve specific points within the body, restoring its appropriate equilibrium that is dynamic. As with all types of life, energy is used by a human body to operate.

Just how can it work? There are many people who are terrified of acupuncture since they believe it’s going to entail painful and enormous needles. That is just false. Acupuncture is usually not an extremely painful procedure while occasionally including needles. Compared along with your imaginary picture of enormous, painful needles, acupuncture needles will probably not appear incredibly large and undoubtedly not endangering. These needles are employed only to tap to the stream of power within you, not to create damage. Most folks understand that acupuncture isn’t a procedure that is painful in any way, but rather quite relaxing and relieving.

Avoid Extra Costs By Using Property Management

Handling properties or a property is enough, but finding a great tenant that pay the rent on time and will care for the property as though it were their own is an essential element in successful property management Norman OK. You will find still a lot of people who own real estate but are unaware of property management resources which will save cash & the landlord. Innumerable property owners are squandering thousands every year to cover brokers to do the same easy paperwork they are easily able to find out the best way to do themselves. It’s helpful to understand why more and more landlords would rather handle their particular property.

The reason folks are hiring high-priced real estate brokers is since they would not have a trusted resource handle their property with internet applications and to download forms. It may not be difficult to get rid of time and the expense needed with an agent. The easiest way to increase the gain would be to benefit from tools that are helpful. Which Landlord Direction Resources You Want? Businesses like Energy Property Management offer forms that are free with new enrollment, which will be an excellent way to spare cash from the beginning. This allows one to legally make choices on your own personal property. It is necessary to think about what other documentation you may have to possess a lot more and practical like a Landlord Arrangement form.

Make sure you know what forms you should start, when seeking landlord property management resources. Consider trying to find reputable on-line applications which includes downloadable forms that are free and lower your total expenses. Taking advantage of the application for handling property can make the whole procedure suitable and efficient. The typical property broker will surely cost at least a few thousand dollars per year. This expense is going to be removed completely, in the event you can handle your real estate.

Full story: talking body confidence with cover models Georgia Gibbs and Kate Wasley

Thunder thighs. Mum tum. Tuckshop lady arms. Far from a biological predisposition, our modern tendency to criticise parts of our own body is instead an ugly by-product of a media-saturated world. Something that the October 2018 cover models and founders of body-love movement, AnyBODY, are on a mission to change.

West-Aussie models and body confidence activists Georgia Gibbs and Kate Wasley sat down with us to talk the impact of social media, health at any size and beauty with no boundaries. Because – in the words of WH&F – it’s not a look, it’s a lifestyle. Katelyn Swallow and David Goding tell their story.

 

On the 23rd of January 2017, 22-year-old Aussie model Georgia Gibbs posted an innocent Instagram photo of herself and fellow model and friend Kate Wasley, 23, posed in front of the Sydney Harbour Bridge. A few minutes later, the image was bombarded with negative comments about their differing body sizes, along with accusations of image tampering.

“People were calling me anorexic and Kate fat, and assuming I had Photoshopped my friend bigger to make me look ‘better’. It was really upsetting for us both and so against everything we believe in,” says Gibbs, who started modelling at the age of 16 in her home city of Perth.

“And so our brand, AnyBODY, was born shortly after.”

Launched on the 8th of March 2017 – appropriately, International Women’s Day – the @any.body_co Instagram account had over 5000 followers by close of business day one, and clocked over 20,000 followers after the first 10 days. Today, more than 206,000 follow Gibbs and Wasley, who post professional images of themselves, selfies of women with varied body shapes, inspirational quotes about self-love, and healthy living and beauty tips. AnyBODY has also provided the girls with a host of dual modelling contracts for big brands such as Cotton On Body and Cooper Street.

Wasley attributes the brand’s rapid success to a public and industry that craved body diversity – and a marketable icon to represent it.

“I can’t believe how fast AnyBODY blew up! Although [Georgia] and I are really only two people of different sizes, I truly believe that incorporating a range of sizes, races and genders in advertising and across social media will help thousands of women worldwide when it comes to feeling comfortable in their own skin,” says Wasley, who began her modeling career in 2015 after being discovered by a local model search.

“We decided to preach to people that healthy can come in a range of sizes. Because of the way social media is these days, I think a lot of women lose perspective on what body diversity is. I think a lot of people get sucked into believing that you should look a certain way, be a certain size, and have no cellulite or stretch marks. It’s unrealistic and we want that to change.”

The media’s negative influence on people’s – particularly women’s – body image isn’t a recent concern. According to psychotherapist Natajsa Wagner, media influence can be traced back to illustrations from the 1930s that depicted women with curves, while the ’40s and ’50s saw the female bust and glutes become the focus.

“Mattel created the Barbie doll with unachievable and disproportionate body parts, and in 1966, in the environment of an emerging super-media, we had the world’s first supermodel in Twiggy. She was a sharp contrast to Marilyn Monroe, and over time we learnt that thin was the new ‘ideal’ body image. So, although women come in all shapes and sizes, the overarching truth is that only one type of body is [portrayed as] ‘ideal’,” says Wagner.

By the age of 17, women have experienced a quarter of a million beauty- and body-oriented advertisements, and continue to be exposed to an average of 400 to 600 depictions of ‘beauty’ every day. The emergence of the smartphone and social media platforms puts these images in our pockets, and the way we engage with social media makes these often digitally altered and filtered depictions seem all the more ‘real’. According to research by Trilogy, six out of 10 women believe that people expect online photos to have been retouched or have a filter applied, yet 61 per cent of Australian women do not see the use of a filter as a form of retouching. Additionally, one 2014 study published in Body Image found a direct correlation between poor self-image and the number of hours spent trawling Facebook, due to body comparisons with peers and celebrities alike.

Dr John Demartini, author of The Gratitude Effect, believes our tendency to compare and judge our own body based on individuals who we deem more ‘attractive’ is the primary cause of negative self-perception. “In today’s social media-obsessed world, many people feel pressured to pursue a physical, one-sided, false perfection that is simply unattainable,” he says.

In other words, it’s not a biologically determined position to think of our body negatively; rather, our body image is influenced by a range of outside factors, fuelled by a visually obsessed (and self-obsessed) society. For Wasley, this tendency to compare herself to others led to a host of mental and physical issues in her younger – and leaner – years. While now sitting happily at a comfortable size 16, at her thinnest (size 10/12) she was mentally exhausted.

“For me, my biggest barriers [to a positive body image] were comparing myself to others, whether that be my friends or ‘fitspo’ girls I followed on social media. I had such an unrealistic idea of what I should look like and that resulted in not feeling good enough or worthy of love,” she says.

“I stopped going out with friends because I had such bad anxiety about food and alcohol. I didn’t want to be seen as the ‘fat’ friend – although, looking back now, I was very fit and toned. It’s amazing how you see yourself when you feel insecure; my view of my own body was totally warped. If I can help even one person work their way out of that mindset, I’ll feel accomplished.”

Gibbs expresses a similar memory of juvenile body dysmorphia.

“I remember being 16 and being unsure of who I was, being unhappy with how I looked and spending so much time comparing myself to other people. It really ruined my ability to love myself for all my other talents outside of physical appearance. Barriers to my own self-love definitely came from setting unachievable goals – such as wanting to look like a celebrity who was the complete opposite to me, therefore setting myself up to fail – and comparing myself to others on social media,” she says.

An extension of the same debate is the complex interplay of health, genetics and lifestyle on how the body appears – especially considering Australia’s worsening obesity epidemic, not to mention the ever-increasing occurrence of eating disorders. Gibbs’ mother was a personal trainer and her father a CrossFit instructor, so healthy food and exercise were integrated into her life from an early age – but both were seen as tools for optimal performance rather than to create a particular body shape. Early in her modelling career, however, Gibbs’ naturally curvaceous silhouette and muscular lower body were often criticised by an industry set on slim.

“I’m predisposed to having a small waist, bigger quads and broad shoulders. But through training, these features are definitely exaggerated and other areas built on and changed too,” says Gibbs.

“I’ve always had to overcome hurdles about my appearance. But over the last few years – as I’ve built a brand around myself of wellness and self-acceptance – it’s been amazing to see clients accept me for who I am and now embrace the ‘love AnyBODY’ message.”

Wasley, on the other hand, comes from a paternal line of tall and built physiques, and first became conscious of her health at age 17.

“I was never self-conscious [growing up]. I knew I was on the bigger side, but I honestly didn’t have a problem with it until I started to compare myself to other girls. Maybe it was about the same time I became interested in boys…who knows. But I remember not having a clue where to start,” she says.

“I feel like I’ve finally reached a place of contentment and balance, which I’m truly grateful for! I eat healthy and exercise, and I’m a size 16, and I feel if I were to stop [exercising and eating well] completely, I’d maybe sit at a size 16/18 naturally – but my body would look different, if that makes sense.”

The World Health Organization defines health as “a state of complete physical, mental, and social wellbeing and not merely the absence of disease or infirmity” – a sentiment the AnyBODY team echo. Gibbs and Wasley encourage women to see good health as encompassing the physical, the mental and the spiritual. It’s about balance, the ability to move freely and think clearly, and it’s highly individual.

“Health is so much more than your physical fitness,” says Wasley. “To an extent, I don’t believe you can judge how healthy a person is based on their weight and physical being. For example, when I was at my thinnest, people were asking me left right and centre for fitness advice; I suddenly became the ‘fit friend’, running 10km multiple times a week and avoiding alcohol. If you looked at me, I was the picture of health. But what no one knew was that I was dealing with disordered eating, I was isolating myself from social events and my friends, and I was so miserable and hated how I looked. I wasn’t healthy at all.”

WH&F head trainer and Creating Curves founder, Alexa Towersey, agrees.

“As a society, we need to redefine what we think ‘healthy’ looks like. The reality of the situation is that body dysmorphia exists at both ends of the spectrum. We naively live under the assumption that a size 10 is making healthier choices than a size 16 based solely on their appearance, and without even taking into consideration age, ethnicity, genetic makeup or hormonal profile.  It’s the underlying relationship with food and exercise – whether it’s positive or negative – that we should be paying attention to,” she says.

Toeing the line between adopting a positive body image and striving to reach your health and fitness goals is not always easy. But for the AnyBODY brand and for a fair chunk of body image experts, striving for physical change isn’t necessarily a negative thing; wanting to create a healthier, fitter body that exudes confidence can be a noble goal and set you on a journey that invigorates, rather than sabotages, your self-esteem. The important thing is to understand why you are wanting to change, says Wagner.

“We’ve all experienced feeling uncomfortable in our bodies: we know when we feel physically fit, healthy and comfortable in our clothes and we know when we don’t. Wanting to make changes to positively impact our health isn’t wrong,” she says.

“However, when you start to define your level of self-worth and value by how you believe your body should look, the desire to improve your body or work towards a better level of health has gone too far. Do it for the endorphins; do it because you’re looking after your body and challenging yourself. There is a huge amount of research now that shows exercise to be one of the most uplifting tools we have and makes us feel good about our current body shape.

“A positive body image means a person is able to accept their body as it is with respect and admiration. Living with a positive body image means you have the ability to utilise your own self-esteem, maintain a positive attitude and are emotionally stable. Because of this, you’re able to filter through the messages from the media, your peers and family, and remain steadfast in how you feel about your body.”

While Wasley and Gibbs admit they’ve had to work hard to become body-positive, the duo hope the AnyBODY brand can help more women accept their appearance and feel empowered in their journey to good health; and, for them, this starts with a greater diversity of body shapes and sizes being represented on the catwalk, in advertising, in clothing sizes and in the media. Already, key brands have taken their cue, with Cooper Street releasing their ‘curve range’ inspired by the movement. Future plans for AnyBODY centre on launching their Skype for Schools program, tackling teenagers’ self-esteem, body confidence and personal development issues, while Wasley is looking to one day complete her Health Promotion degree to further advance the cause. But, in the interim, both Gibbs and Wasley offer one piece of solid advice: quit the comparisons and learn to love you – for you.

“Today I feel fantastic about my body the majority of the time. I still have my bad days because, well, I’m human – but they’re now few and far between. I think it’s the way I deal with it now that has been my biggest achievement. I focus on things I love about myself instead of dwelling on what I dislike. I have health and fitness goals now rather than weight or size goals,” says Wasley.

“Loving your body is an individual journey that’s completely different for everyone. But my top tip is not to compare yourself to anyone – especially on social media – because often you’ll be comparing yourself at your worst to someone at their best. Just remember you are worthy of love, no matter what you look like. There are people out there that love you for you, and don’t give a crap about what you look like. Those are the people worth keeping around.”

ALL FEATURE photography: Cotton ON Body

 

 

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Keep it real with fitness blogger Lauren Patterson

We caught up with solo mummy, personal trainer, gym manager and blogger Lauren Patterson to talk about how she keeps fit and healthy and feeling comfortable in your own skin. 

 

ON INSTAGRAM

I partied hard as a teenager and battled severe mental illness until the age of 22 when I fell pregnant with my first child. I began my Instagram account when Madi was a baby to post photos, but had no idea how to use it. I shared my journey of my first fitness modelling competition and straight after I fell pregnant with Max, which is when my following started to grow – perhaps people wanted to see how much weight I’d put on after doing a comp?

I began blogging shortly after falling pregnant, being honest about my struggles with mental illness. After going through hell in my first pregnancy, I wanted a way to vent my emotions, not thinking anyone would read it, but they did. I soon began writing for parenting websites and fitness magazines – my relatable and honest content gelled with audiences, which I loved!

ON KEEPING IT REAL

There’s no point in painting a perfect picture when it’s unrealistic. There’s a way to be positive while still remaining relatable and honest about your struggles, which is what I do. I have body hang-ups just like anyone, yet I am often slammed because of the way I look. I’ve always been honest on my social media because it’s okay to feel and look the way you do, and be who you are!

ON BODY IMAGE

Social media can be both good and bad, it all depends on the person on the receiving end’s mindset. I don’t post photos of myself with just a sports bra and tights often, but when I do it can go two ways: women either congratulate me for embracing the way I look or I’ll be slammed for looking this way after having two kids. But captions allow me to share the story behind each photo.

ON FEELING COMFORTABLE IN YOUR OWN SKIN

Comparison is the thief of joy. You can have ‘body goals’, but remember your body is your own, so treat it with respect and be good to it from the inside out and it will reward you by feeling amazing. Embrace who you are – often, by looking after your mind, your body follows suit.

ON KEEPING FIT AND HEALTHY

My day revolves around keeping fit and healthy – it’s a lifestyle. The kids keep me on my toes and so does being at the gym and outdoors, plus I make sure our asses aren’t parked on the couch! We eat well but live a balanced lifestyle – if I feel like a burger or a drink with friends, I do it!

I meditate daily, read and practise mindfulness. And doing yoga and Pilates daily has changed my body and mind incredibly.

MY DAY ON A PLATE

Starter: tummy tea to ease bloating and get my digestive system kicking.

Brekky: oats (often my first of two because I get up so early!)

Lunch: normally some sort of protein and vegies, rice or quinoa with homemade sauce.

Dinner: something the kids will enjoy, which I sneakily make healthy, such as broth and noodles with loads of vegies. If we feel like takeaway I’ll make a healthy homemade version!

Snack time: I’m not a snack person, so I eat bigger meals to keep me fuelled throughout the day.

Check out her Instagram page for more inspiration here.

 

 

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7 ways to stay active on your holiday

 

The holiday season is finally here, meaning you might find yourself spending less time at the squat rack and more time by the pool sipping on pina coladas. The solution? Book your fitness escape to beautiful (and affordable) Thailand and get ready for a host of fun-filled activities that will get your heart rate up in between soaking up rays – no treadmill required.

WIth Australia’s Physical Activity and Sedentary Behaviour Guidelines recommending two-and a-half hours of moderate-intensity activity per week to help prevent weight gain, it’s important to find ways to have your cocktail and keep active too. Here we share 7 ways to stay active on your holiday. 

Muay Thai martial art uses unique combat techniques that require skill in both the body and mind. This full-body workout uses every muscle, inducing rapid weight loss. And with over 1,700 Muay Thai camps across Thailand and many hotels offering classes, you can pretty much try it anytime, anywhere.

Rock climbing and abseiling are great outdoor activities for testing your courage. These activities originated in Railay Bay in the Krabi province, now known as a heaven for rock climbers. The area is renowned for its picturesque limestone cliffs set against a white sandy beach and dark blue ocean. Pure bliss.

If you love snorkelling and scuba diving – or would love to give it a go – Thailand is the place to do it. With clear turquoise seawater, magnificent coral reefs and an exceptional diversity of marine life, it’s no wonder the region is often referred to as ‘the diver’s heaven’. The peninsula of Southern Thailand stretches between two oceans, allowing diving in Thailand to be possible all year round. The Gulf of Thailand is suitable for diving trips from April to October and the best period for diving in the Andaman Sea is from November to April.

Kayaking in Thailand is an amazing way to see spectacular scenery. Whether by sea or river, you’ll paddle over crystal-clear water under a tropical sun while exploring diverse countryside, a verdant jungle, limestone cliffs, intricate sea caves and mangrove swamps. Koh Phangan is the ultimate paradise to explore. The island offers beautiful hidden coves and beaches – a sight for sore eyes while you work your arm muscles manoeuvring the kayak.

Cycling is a fun way to discover the natural wonders, cultural treasures and unique ways of life of Thailand. Getting your heart rate up with some steady-state cardio while experiencing the Thai culture sounds like the ultimate workout for an adventure seeker. Some sensational cycling routes include:

» Sam Praeng community in Bangkok

» The bike route along the Chao Phraya River on the Thonburi side

» Ayutthaya World Heritage bike route

» Sukhothai World Heritage bike route

If you’re a bit of a thrillseeker, you won’t pass up gliding down the zipline through a rainforest canopy. But safety first, of course – you’ll be harnessed safely on either the wooden walking platforms or the ziplines.

Head over to Tourism Thailand for the best places to visit and explore. 

This piece was produced in partnership with Tourism Thailand. 

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Keeping fit and healthy with Bec Louise Chambers

 

We caught up with coach and health fitness writer Bec Chambers to chat about all things health, fitness and body confidence.

 

ON INSTAGRAM

I’ve wanted to be a writer since I was four years old, and I started blogging in 2013, which naturally progressed to Instagram. My writing has always focused on women and their bodies, minds and fitness.

Fitness has been a major part of my life from a young age, but at about 17 I went down an extreme dieting road that led to binge/purge eating habits and anorexia. The gym became an outlet for me and a place where I could feel some sense of control amidst deep body image issues. Now, I love lifting weights and feeling strong and this year I competed in my first powerlifting competition.

I also coach 25 women. It’s the most satisfying thing to help women to get stronger and feel better and more confident. This is also what my Instagram is all about.

ON KEEPING IT REAL

There’s a lot of misleading information on the Internet. I would look at many beautiful, seemingly flawless women on social media and wonder why they didn’t talk about their relationships with themselves and with food or the bad days. We all face issues surrounding body image, our sense of self, confidence and feeling inadequate, and one day I decided to talk about it. My honesty was well received, with people around the world telling me I had made them feel less alone. Connection and honesty are my two highest values and I get to satisfy them every day.

ON BODY IMAGE

You need to remind yourself that you’re looking at a highlight reel. The gorgeous chick you’re double tapping on the ’gram likely faces her own worries and issues. Life isn’t always rosy, and many photos are taken by a photographer on a beach, involving sand in hair and eyes, and Photoshop.

Every crease, freckle, fold, line, wrinkle, curve and dimple is all yours and all beautiful – that’s your power.

ON FEELING COMFORTABLE IN YOUR OWN SKIN

If we could accept that we are enough in every way, it would be a different world. It’s not about resting your laurels or never working hard because you’re already good enough, but about accepting yourself, including your imperfections.

ON KEEPING FIT AND HEALTHY

I lift weights, eat well and spend time outside as much as I can. I feel the best when I’m strong, cardiovascularly fit and flexible, so my training doesn’t focus on just squatting, deadlifting and benching like a typical powerlifting split. I like to run, jump, spin, handstand and make sure I’m strong unilaterally too.

 

MY DAY ON A PLATE

Every day is different, depending on how organised I am that week. I try to advocate against comparing your day on a plate to anybody else’s – there’s no magic combination of foods that is going to result in health and happiness.

I track macros and use flexible dieting principles. I think the best daily diet you can stick to is one that allows spontaneity and sustainability. If you’re restricted to 1000 calories and two food groups, I can’t see long-term success.

 

 

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Chocolate mint smoothie recipe

Get your protein fix with this chocolate mint smoothie courtesy of our friends at Activated Nutrients. 

Ingredients (makes one smoothie)

  • 1 scoop Activated Nutrients Daily Protein Raw Cacao
  • 1 ripe banana
  • 2 tbsp cacao powder
  • 1 cup milk of choice (almond, soy, dairy, etc.)
  • ½ cup frozen blueberries
  • 10 mint leaves (plus a few more to garnish)
  • 1 tbsp cacao nibs to garnish (optional but does add a brilliant crunch!)

Method

1. Blitz all ingredients (except garnish mint and cacao nibs) in blender until smooth.

2. Pour into glass and garnish with mint leaves and a sprinkling of cacao nibs.

 

NUTRITION (per serve)

Protein: 21g // Fat: 10.5g // Carbs: 40g // Calories: 290

 

 

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8 post-workout meal ideas

 

Studies show that proper nutrient timing can benefit workout recovery, muscle growth, athletic potential and body composition. Here, accredited sports dietitian, Jessica Spendlove shares her top post-workout meals.

 

 

Breakfast

  • Poached eggs with grilled ham off the bone, avocado and two slices of wholegrain or spelt toast.
  • 200 grams of Greek yoghurt (Chobani) with half or one cup of oats, and some berries and sliced almonds.
  • A breakfast smoothie consisting of your milk of choice, a couple of scoops of Greek yoghurt, a frozen banana, sprinkle of cinnamon and half a cup of oats.

Dinner

  • Between 150-200 grams of salmon or chicken with 200 grams of sweet potato and as many steamed greens as you like.
  • Between 150-200 gram of lean protein with one cup of brown rice and a side salad.

Snacks

  • A frozen fruit smoothie with your milk of choice, nut butter and Greek yoghurt.
  • 200 grams of Greek yoghurt with sliced fruit and nuts.
  • A protein shake made with a base of your choice (water, coconut water or milk) and a piece of fruit to provide fibre.

NEXT: Not sure what protein to go for? Read all about them here.

 

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Strengthening shoulder workout

For all the girls carrying the world on their shoulders, Karey Northington provides an epic upper body circuit designed to build strength and create some serious shape.

 

The why

 

This workout is a fantastically efficient time saver that hits the deltoid from multiple angles, creating beautifully sculpted shoulders. Using dumbbells, the body bar and the plate help vary the muscles used and make the workout convenient to do almost anywhere. With today’s busy schedules, it’s crucial to have at-home options that save a trip to the gym.

The do

Complete 12 reps of each exercise one after the other, with little to no rest in between. Begin with two rounds, working your way up to four rounds as you become stronger and fitter. Rest for 60 to 90 seconds between each round. 

 

Model/Workout: Karey Northington // northingtonfitnessandnutrition.com

Photography: James Patrick // jamespatrick.com

 


 

 

 

Front raise with body bar

shoulder-front-raise.jpg

 

 

 

Start by holding the body bar with a pronated grip and hands shoulder width apart, elbows slightly bent. Raise bar to chin height engaging anterior deltoid. Control bar back to start position. 

 


 

 

 

Dumbbell shoulder press

shoulder-press-up.jpg

 

Lift dumbbells and rotate hands so palms are facing up. Start with dumbbells even with your ears and press overhead without letting the dumbbells touch. Return to start position and repeat.


 

 

 

 

Dumbbell lateral raise

shoulder-lateral-side-raise.jpg

 

Hold dumbbells at sides, palms facing your body and elbows slightly bent. Raise arms leading with your elbow and small finger to shoulder height. Lower slowly to starting position and repeat.


 

 

 

 

Bus driver

shoulder-workout-bus-driver.jpg

 

Holding a plate on each side, raise to chin height and rotate plate from side to side. Lower and repeat.

Tip: challenge yourself by doing 12 front raises alone with the plate to pre-fatigue the muscles, and then holding the plate in the top position to complete reps rotating the plate. 


 

 

 

 

Low plank to high plank

shoulderworkout-last-image.jpg

 

Start in a low plank position on your forearms, with your feet shoulder width apart and your lower back flat. Push your body up into a high plank position, first onto your right hand then onto your left. Lower yourself back down to the low plank position one arm at a time.  Repeat, alternating which arm pushes up first.

 

 

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Madalin Frodsham on body image and healthy living

 

It was this exact photo that Madalin Frodsham posted after being featured in our Body Issue that broke the internet – here we share her feature interview featured in the magazine.

 

ON INSTAGRAM

Growing up, I was always the sporty one in the family, playing basketball and climbing trees. This stopped when I left school, and I didn’t actually start actively working out until January 2016 when I downloaded the Sweat With Kayla app. There’s a mix of factors that contributed to my social media following: a few of my posts went viral on online news publications, my transformation photos garner a lot of followers each week, and (hopefully!) I motivate and inspire people to work out. 

ON KEEPING IT REAL

I constantly felt put down when scrolling through my Instagram feed. Seeing image after image of perfection, I wondered if people felt the same way going through their feeds, and whether my photos contributed. So I decided to share more pictures that were honest and relatable. I receive a lot of comments from people saying it’s their goal to have my body, and I want people to know I have flaws just like everyone. We’re so used to seeing perfect pictures of women in our feeds that it’s nice to see a bit of real life sometimes.

ON BODY IMAGE

I think because people view social media influencers as being more ‘real life’ than the touched up celebrities in magazines, social media is very influential when it comes to body image. However, Instagram is now just the same because it’s easy to smooth out your cellulite or reshape your body. I think the problem is even worse as we compare ourselves more to these unattainable images of perfection. And instead of a magazine, which you have to physically go to the shop and buy, you have these images in your pocket and accessible at all times. 

ON KEEPING FIT AND HEALTHY

I find it easier to stick to a routine, so I make sure I go to the gym first thing in the morning, no matter how I’m feeling or how busy I am. I make healthy food choices when I buy food from the supermarket (if it’s not in my cupboard, I don’t eat it!), but I also make sure I don’t restrict myself too heavily so I don’t blow out on the weekend. 

ON FEELING COMFORTABLE IN YOUR OWN SKIN

Always remember that the images you see are carefully selected, filtered, angled and lit to display people in the best possible light. Don’t let somebody’s perfect selfie dictate your confidence – most people don’t actually look how they do on Instagram. If someone is making you feel bad about your body, unfollow them. Follow women that make you feel confident, who are open about their bodies and don’t follow the conventional standards of beauty. 

 

My day on a plate

Pre-workout: protein shake

Post-workout: warm oats, berries and apple porridge 

Snack: toast with peanut butter or Philadelphia cheese

Lunch: paprika chicken with green vegies and yoghurt 

Snack: carrots and avocado dip 

Dinner: vegetable patty and lentil curry

Dessert: chocolate chip cookies

 

 

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Top stress management techniques

 

Learn how to cope with stress by eating healthy and taking a closer look at your nutrition.

 

“The right diet is crucial for managing stress,” says health coach and wellness blogger Nic Makim. “Eat regularly and consume yoghurt and low-fat milk to boost your calcium levels and settle your nerves. If you have an intolerance to dairy, make sure you’re getting enough calcium and magnesium from other food sources. Chamomile tea is an age-old tonic to relax and soothe – you may also want to consult a naturopath about herbal support to help decrease the impact of stress on your brain and body.”

Eating right will supercharge your body’s natural immune and healing systems, and exercising regularly goes a long way too. Breathing, meditation and visualisation exercises can help you let go of anxieties, and there is strong evidence to suggest that yoga therapy and meditation help reduce stress and its associated symptoms.

A 2014 study published in JAMA Internal Medicine found that mindful meditation can help ease psychological stresses such as anxiety, depression and fatigue, and therapeutic yoga programs were also shown to reduce markers of stress and inflammation.

More importantly, recognise that some stress is inevitable.

“If you have unproductive worries, try to remember that as much as we may strive to, we are never going to rid our lives of stress entirely,” says Dr Lishman. “Stress is a vital part of being alive. In fact, without feeling stressed now and again, we would be so carefree and blasé about everything that we would have been killed off years ago! It’s not stress itself that matters; it’s what you do with it that counts.”

The symptoms that we associate with a stressful lifestyle such as sleep deprivation, social isolation, weight gain and major depression are all associated with higher rates of heart disease. It is clear, therefore, that finding effective stress management strategies is essential to our overall health and wellbeing.

 

However, don’t stress about it! Just concentrate on the following:

  • eat nourishing foods to meet the nutritional demands of the body
  • exercise regularly to naturally reduce your cortisol levels
  • unplug from digital devices when you need to chill out
  • pay active attention to your emotions
  • distinguish between problem-solving thoughts and the unproductive ones that simply make your mind race faster
  • disengage, but don’t detach from your feelings

Find a balance between rest and activity, and create a maintainable chill-out routine for when you get home to prioritise calm and relaxation.

“Tuning in to your beautiful body is always at the top of my agenda with all my clients,” says Makim. “I’m also loving this whole mindfulness trend at the moment. Less judgement and negativity and more acceptance and appreciation go a long way towards managing stress and life in general.”   

In other words, when you’re stressed you’re unable to function at your full potential, so make time for yourself. We can’t stress that strongly enough.

 

 

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Raw caramel slice with ‘shortbread’ base

Whether your sweet tooth needs a 3 pm fix or you’re looking for something delicious to serve the gals over afternoon tea, we’ve got you sorted.

This low-sugar caramel slice courtesy of Health Synergy is a refined sugar-free and vegan alternative that’s just as tasty (if not more) as the high-sugar version.

 

Ingredients (makes 12)

  • Shortbread
  • ½ cup buckinis, ground to a flour
  • ¼ cup cashews, ground to a flour
  • ⅓ cup desiccated coconut
  • 2½ tbsp coconut butter or coconut oil, melted
  • 1 tbsp coconut nectar
  • 2–3 tbsp boiling water

Caramel

  • 1 cup medjool dates, pitted (soak in warm water for a few minutes to soften)
  • 1 cup raw cashews
  • ¼ cup coconut butter or coconut oil, melted
  • ¼ cup hot water
  • 1 tbsp hulled tahini
  • 1 tbsp mesquite powder, optional
  • 1 tsp vanilla bean powder
  • ¼ tsp Himalayan salt

Chocolate

  • 100 grams raw dark chocolate (we use Loving Earth 85%)

Method

1. Combine all base ingredients in a large mixing bowl. Mix well until it starts to stick together (it is easiest to use your hands to make sure it is well combined).

2. Press into the base of a greased and lined baking tray and place in the fridge while you make the caramel.

3. Combine all caramel ingredients in a high-power blender, blend until smooth and creamy.

4. Spoon on top of the base, spreading evenly.

5. Place in the freezer for 2–3 hours or until fairly firm.

6. Using a double saucepan, melt dark chocolate in a shallow saucepan and spread melted chocolate on top of the caramel.

7. Return to fridge for another 10–15 minutes to allow chocolate to set.

8. Using a sharp knife, cut into small slices, serve and enjoy.

 

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