Aisle or Window seat better on the Airplane?

It’s like an itch on my back that I haven’t been able to scratch. In every instance where I was on the page to purchase the ticket online, I am consistently curious which seat is advisable to purchase.

For some, having a window seat is awesome as they are able to peer out the window to appreciate the scenery amongst the cloud meanwhile I favored an aisle seat so that I could easily access the lavatory. With Covid-19 pandemic ongoing, this subject was off my mind but I scrolled through TikTok and realized that there was a smart strategy of avoiding the certain rows on a plane.

Rows to avoid 

The exit row

Extra legroom may be amazing, yet this spot is imperfect. Depending on your aircraft, your seat tray table may overlay into the armrest, which usually translate to having a narrower seat and if the plane has two exit rows, the first row of seats don’t recline.

The bulkhead row

These seats are arranged in the first row of the main cabin, behind the divider that separates you from first class. Again, you get to enjoy extra legroom but your seat will will no doubt be smaller to oblige the tray table in your arm rest. Plus, you will not have the option to stow your own things underneath the seat before you, so you’ll need to get to the overhead compartment each time you need something. 

The last row

Certainly, you’re strategically located close to the bathroom — but you’re also right next to the bathroom. On top of undesirable smells, you’ll likewise have to deal with standing passengers waiting for their turn in line. Furthermore your seat doesn’t recline as well.

Moving forward, most of my airplane journeys will be taken solo, and I’m thrifty enough to avoid extra charges to choose a specific seat before boarding. However, I’ll be gnawing my lips, fingers crossed and earnestly praying while checking in online with the expectation that my seat  assignment ends with a “C” or “F”.

I’m very much aware that the seat by the window accompanies a couple of advantages — besides the picturesque views compared to the aisle seat — 

Convenient headrest

Sitting by the window implies you have the edge of the aircraft to lean your head against, which is particularly helpful for a decent rest. If you are caught in the middle or aisle seat, you  typically resort to snoozing on the tray table or head-bobbing with a travel pillow while napping upright, neither of which are nearly as comfortable.

No Accidental Nudges From Aisle Walkers

When you’re chilling at the corner, you don’t have to worry about bathroom visitors or flight attendants accidentally bumping into you on their way down the aisle. You’re situated between only one traveler and the plane, which statistically decreased human interaction. 

Master of the Window Shade

The implicit air travel rule dictates that whoever has the window seat decides if and when the shade goes up or down. Sitting by the window gives you the power to soak in that sunset or, if the sun’s too blinding to handle, to close the cover and take a snooze.

You Know Exactly When You’re Landing

With the capacity to control the shade likewise implied that you will be one of the first  to witness the aircraft’s descent up until the exact second those wheels pummel the landing area.  

Notwithstanding those factors,  I unequivocally accept that the above benefits do not outweigh the convenience of the Aisle Seat.  I have been told on different occasions, “Have fun with that knee bruise from getting rammed by the food cart or passengers mid flight.” Truth to be told, if you are mindful in the airplane, such occurrences can be evaded.  

Statistically, the aisle seat is more popular among frequent air travelers. Travelers who lean toward the passageway seats, such as myself say it’s better because of the various factors.

Ease of Toilet Break 

Is there anything worse than requesting someone’s permission to go to the toilet? The incredible thing about sitting on the aisle is never asking a single soul if they can please get out of the way so you can go to the toilet. This is PARTICULARLY handy if you’ve got food poisoning, are on a liquid detox, or had way too many drinks before your flight. 

You can get off the plane faster

Isn’t it baffling to see an old couple battling around discovering his sack from the overhead storage while getting into his coat right when the plane landed? If you have all the time to spare, by all means take your time in the window seat. But if you’re like me and you’ve been on so many flights that you need to catch the next flight, you’ll want to be seated on the aisle. As soon as that plane lands, I am ready to go with my carry-on luggage in hand so I can get off quick.

Easy access to bags in the overhead locker

In the case your mobile phone will be dead any minute and you critically need to access the internet or call someone, it is bad for Team Window Seat. Since your charger is in your bag in the overhead lockers, us in aisle seats can get to our bags anytime we want

What is claustrophobia?

It’s time to say goodbye to that dreaded feeling of claustrophobia that comes with being trapped in the window seat. Beautiful views from the window are not worthy of how closely your neighbor is sitting next to you, all while hogging the arm rests and laughing too loudly at the entertainment. Getting up and going for a walk around the plane can only easily do if you’re in an aisle seat. Looking out the window might be pretty, but it won’t solve the problem. 

And keeping in mind that we’re discussing the view, it’s not all it’s cracked up to be anyway. Most of the time the plane is at such a high elevation that everything you can see are mists. Generally, the best views are just after takeoff and before landing, when all passengers are approached to put their seats in the upright position – which means everyone can see out the windows, even us Team Aisle Seat.

Doubling household chores as exercise

For many women, doing household chores is a daily physical activity. If you could recall in this month, how often have you gone through your morning doing laundry, scrubbing the bathroom and washing the floors only to realize your back was soaked with sweat? It is a well-known fact that doing household chores is a fantastic workout. 

Here are 8 simple exercises to do at home to benefit from your intense cleaning sessions.

Calf raises while washing dishes

While at the sink washing dishes, do some calf raises to tone your lower legs. 

How to: Wash a dish, put it on the drying rack, then turn the water off as you do 5-10 calf raises. Lift your heels to come high on the balls of your feet, squeezing your calf muscles and glutes as you go.

Do squats while putting dishes away

Include a few squats to your dishwashing routine when you stack or unload the dishwasher, or when you move your dishes from the drying rack to the kitchen island . You’ll clean the kitchen while toning your legs and butt simultaneously.

Folding or putting laundry away.

No dishes? Forget about it! This squat movement is also perfect for folding or putting laundry away.

How to: Grab one shirt, do one squat, and then stack the clothing according to the room in its spot. As you squat, hinge your hips back and pretend you’re sitting on a chair as you lower yourself down. Keep a proud chest, shoulders back and down, then power up from your heels to complete the movement.

Bicep twists while taking out the rubbish

Bicep curls are incredible movement for strengthening and toning your arms. 

How to: When it’s time to take out the trash, seal your garbage sack and do 5-10 bicep curls on each arm. Keep your elbows firmly to the side of your body and move gradually. If the rubbish chute is far from your unit, stop every few steps to repeat your bicep curls.

Lunge while you vacuum

In all actuality, you may need to vacuum over the same flooring a few times to clean the carpet effectively, which makes this the perfect chore for added exercise like a lunge. 

How to: Every time you push the vacuum forward, step into a front lunge. Bring your front knee over your ankle (bent at a 90° angle) as your back knee gently taps the floor. Push off your front leg and use your core muscles to return to start position, doing your best not to depend on the vacuum for support. Keep your chest still and spine straight throughout the movement.

Tone side abs as your sweep

Sweeping is an excellent opportunity to utilize those side abs muscles (i.e., obliques). 

How to: If you’re sweeping your own floor or pathway to clear dust away, hold the broom in both hands and move your arms from side to side. Keep your legs and hips stationary, only twisting your midbody as you sweep to feel the burn in your core.

Wash windows to work on your arm and shoulder 

Grab a cloth and focus on cleaning every window in your home to work your arms and shoulders. 

How to: Raise your arms and make enormous circular movements while keeping your core tight and engaged. Alternate your arms after cleaning one window.

Scrub for a cardio workout

Get your body moving while you scrub a bath, sink or top shower. 

How to: The quicker you clean, the higher your heart rate will be. Keep all of your active muscles engaged while you scrub. Switch arms so that the pressure of your body is adjusted and balanced. You may challenge yourself and do the scrubbing workout to the bathroom floor.

8. Dance for joy

Chores don’t have to be exhausting. Put on your favorite playlist and dance around the house as you clean. 

How to: Turn it up loud and take breaks in between. Dancing between the cleaning tasks will increase your heart rate and turn chores into an ultimate exercise.

Macau Vs Las Vegas, which one is more thrilling as a city?

Las Vegas is generally promoted as the gambling capital of the world. While it’s definitely the gambling center for the US, and does bring in a heap of global travelers, Macau has long been Asia’s playground.

So is Macau the Vegas in Asia? Or then again, is Las Vegas the dethroned washout?

Las Vegas has been featured as a world of luxurious casinos and high-stakes gambling for years. It continues to draw in tourists from all over the world, not only by its glamorous vibrant casinos but also the exciting nightlife. Nationwide, Sin City is a magnet for gamblers and travellers looking for the adventures of Las Vegas as there are countless activities and sightseeing to do.

It would be a shame to miss out on any of the well-known attractions that they have to bring to the table. Other than being home to amazing casinos, yet additionally Michelin restaurants, shopping centers and unmatched entertainment venues. Sin City was highlighted on numerous occasions in Hollywood blockbusters thus players feel like celebrities even when they bet small amounts and enjoy the same thrills as high-rollers. Cheap accommodation and high standards of living make a Las Vegas vacation memorable even for those who don’t care much for gambling. Affordable tickets to musicals, famous standup comedians, cabaret and theater make each evening here special and provide an excellent alternative to the otherwise thrilling gambling nights.

Here are 5 popular places of interest in Las Vegas to include in your itinerary!

Red Rock Canyon 

The Strip

Fountains of Bellagio

 Hoover Dam Bypass

            

Welcome to Fabulous Las Vegas Sign

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No Better Place for Highrollers than Macau

Then again, Macau has contended and outperformed the wildest expectations and in a short frame of time. Filled by the unquenchable appetite for online gambling and the restrictive legislation in neighboring countries, the city has developed dramatically.  Hotshots and billionaires from other Asian countries flock to these casinos. Its no limit baccarat and blackjack tables are famous worldwide and lure players who have the financial means and the desire to gamble huge amounts every gambling season.

Gambling is the fundamental motivation why people come to Macau in the first place, but there are plenty of other fun things to do in the city. An exceptional shopping destination, Macau is the place where the rich and famous can acquire the most expensive brands in the world.  Significant hotels and casinos such as the Venetian Macao-Resort-Hotel on Cotai, the City of Dreams, the MGM Grand or the Wynn are conveniently located next to these shopping centers.

Here are 5 popular places of interest that you should check out in Macau!

Macau Tower

macau landmarks macau tower

Golden Reel

famous landmarks in macau

 Ruins of St Paul

macau landmarks ruins

A-MA Temple

macau landmarks a ma temple

EIFFEL TOWER

unique macau landmarks

Macau’s nightlife and entertainment are extraordinary, yet not yet comparable to what Las Vegas has to offer, so in this regard, Sin City is still inconceivably superior.

Nevertheless, miles away, Macau exercises the same fascination upon Asian gamblers and has emerged as a serious contender.

Why You Would Possibly Be Overtraining (And The Way To Recover Quickly)

Though I don’t like to work out a lot, in my one-month journey here, there are many instances where I swing my dumbbell a bit too hard and forget to listen to my back. From my initial condition of feeling super strong, then instantly feel exhausted and wishing to skip the remaining of my workouts. Having that reaction isn’t a sign of weakness but is actual indicators of overtraining.

If you’ve got muscular soreness that doesn’t deplete or go away after three days, you must see that you’re exercising too much. After heavy or intense training, your body needs time to recover—and constant, relentless soreness means it’s not getting that chance. Take it easy, and let your body recover.

2. YOUR ENERGY IS LOW.

If you’re feeling extra fatigued and have had low energy for days on end but you know you’re not sick, you’re probably exercising too much. Rest up, or prepare to sacrifice your consistency. 

3. INCREASED RESTING HEART RATE 

Most fit individuals have a resting heart rate sub 50-60 bpm approximately (average resting heart rate is 72 bpm). Check yours regularly: if you’re in great shape, but your pulse is significantly over expected, you will want to allow your body a break from exercise. There are many apps that will track the heart rate nowadays, or you could strap your Apple/Samsung smart watch to measure recovery, including resting heart rate.

4. LESS MOTIVATED 

If you are currently dedicated to your routine like me, but you’re feeling less and less motivated to work out, it may well be your body giving you a sign that you just really need your time off. Take some days or perhaps a week off and see if your motivation returns. Alternatively, you will just need a while away from intense training or your specific sport. Try swapping up your regular workouts for nature hikes, new or fun learning-style classes, or a friendly game of tennis/frisbee/pickup basketball/something totally different.

5. PROGRESS… (NOPE) THEN HIT A PLATEAU.

Have you been working hard as you probably can consistently, yet you can’t seem to boost your speed, strength or overall? Congratulations: You have unlocked the plateau stage. Instead of pushing harder, you will want to consider giving your body a break, since a state of plateau is one of the most indicators of overtraining. Simply cut back form exercising,

{But what do you do when you’ve gone further than simply being a little bit tired and when just a few rest days don’t resolve the issue?

SLEEP MORE

Enough sleep doesn’t only give your muscles rest, it also balances your hormones. When you don’t get enough sleep, levels of growth hormone decrease, and cortisol, the stress hormone, will increase. Elevated cortisol levels make the body hold on to fat, weaken your immunity, and cause you to be more susceptible to develop colds and infections.Sleep also plays an enormous role in your mood, which is more important than you may realize when it comes to recovery! The more sleep you get, the better you feel. and therefore the less cranky you are.  

TAKE A FULL WEEK OFF

When you overtrain and cause more serious damage to your body, a few days of rest probably won’t make much—or any—difference in terms of recovery. At this time, you ought to go ahead and take a full week off. It may seem scary initially. an entire seven days without working out!   Think about it this way: you’ve worked out consistently for months and even years, can one week really set you back that far? in spite of everything, you won’t forget the way to do burpees or pull ups, and you’ll be able to still take walks, ride your bike, and do things around the house so you’ll still keep moving.

That one week off may be all you need to get back to where you left off.

DON’T SKIP YOUR MEALS

You may be tempted to skip your meals to consume less calories because, well—you’re not training and you may be fearful of weight gain. But even if you overtrain and can’t workout as much as you accustomed, going too extreme in cutting calories may not be an honest idea either, because feeding your tired body properly is extremely important for faster recovery. If you wish to shed fat and slim down, don’t aim for a particularly big caloric deficit while doing really hard HIIT workouts.

CONSUME YOUR NUTRIENTS 

As you know, protein is vital building material for muscles and essential for recovery. Aim to eat plenty of protein, even if you can’t work out, to make sure and acquire all the essential nutrients and amino acids that your body needs for muscle repair. Of course, don’t forget about fats too. They’re what actually keep you full. It’s also important to pay close attention to carb intake also while recovering from serious overtraining. There’s a link between carbohydrate intake and therefore the levels of cortisol, the “stress hormone.” Depletion in carb storages may raise cortisol levels, which in turn lowers the body’s ability to fight infections and weakens the immune system.

If you’ve ever overtrained, you know how bad it feels.Even if staying in bed and watching Netflix could also be fun for a few days, you almost certainly get tired of it pretty quick. If you realize you’ve overtrained, ensure to take dedicated care of your body! Reduce your stress level and need not push through every situation and do your workout no matter what. Yes, we always say here that there aren’t any excuses, but there are times which will get so stressful that it’s wiser to cut the exercise down a bit. Mental stress affects the body very similarly to physical stress, so if you’re having really tough times but you still keep pushing through your workouts no matter what, you may overtrain again.

Keep your diet solid and nutritious, and sleep, sleep, sleep. And most importantly, don’t beat yourself up too much about it—overtraining happens to athletes, so if you experience it, don’t get too discouraged. Just take a deep breath, be kind to yourself, and resume!

Secretlab

Today will be a random post that is dedicated to my sister, who has been eyeing this Secretlab chair for months!

She have been working from home since Feb 2020 and honestly things have been really hard especially adjusting to the change of environment! Initially she was working from her own room with no proper table and chair.
She will be sitting on the floor with a small foldable table, leaning on her bed frame for support.

This was her arrangement for few days before she realised that this WFH arrangement will be the norm. To add on, I too joined her to work from home in March 2020 and I was unable to stand the idea of straining back pain due to prolonged sitting. Hence, I went out to set up my work station at the living room and she joined me as well.

Sitting on the wooden dining chair for long took a while to get used to it. Since I was working for 12 hours daily, I was also thinking of getting a Secretlab chair but the price factor was the hindering factor.I was procrastinating and finally decided to purchase a month later but my appendicitis suddenly crept in and I was hospitalised.

Being recently warded then, instead of getting flowers/fruits as gift, a gaming chair was delivered to my house. Albeit, it was not Secretlab, it remains to be a comfy chair as well. I was not wasteful to buy a Secretlab because it was rude to the person who gifted me and I had no space in the living room for another chair!

Honestly, I’m glad that I didn’t get it as I eventually resigned from my position in Dec 2020 and am now working from home. Unfortunately though, my eldest sister is slightly heavier and was not comfortable to sit on my gaming chair. So she sat on the dining chair throughout the months working from home.

Last week, I work at the dining table to blog and I regretted the pain that I put my back through. With that, the new Secretlab arrived promptly yesterday at 7pm. Do note that there was a promotion for the Titan Variant where the price was $549 SGD instead of $720! And it was shipped less than 24 hours from the time we purchased! Needless to say, it was worthwhile!

I really loved the new throne for my favourite sister except that she chose a boring design! I don’t get why she didn’t pick the joker or Batman variant. The biggest difference observed was that my sister didn’t need to keep readjusting her sitting position and now she gradually lazier to walk around because of how cushy the support was. She truly feel comfortable to lean on the chair without fearing that the chair might crack because it can support up to 130kg. Tested the chair this morning, and it’s wide enough for me to actually fold my legs and raised it up.

10 Travel Destination Bucket List Ideas

When I was 12, I always wanted to see the polar bears in Alaska. It was a rude awakening during the Covid-19 pandemic (cause you only missed something when it’s gone/forbidden) that at the age of 27 this year, I have yet to see the polar bears up close. Nevertheless, the polar bear tour in Alaska remains on top of my bucket list.  My travel bucket list was pretty short, but it unquestionably does have some interesting locations on it. 

Upon reminiscing on my vacations so far, I pondered, and realized that I have never met anyone who didn’t have a bucket list? 

I made up my mind to be serious about achieving my travel bucket list after the borders reopen and would like to expand my travel bucket list.

  1. Polar Bear Tour in Alaska
  1. St. Peter’s Basilica in Vatican City
  1. Colosseum in Rome
  1. Duomo Cathedral in Milan
  1. Chichen Itza in Mexico

I am fortunate enough to have cleared 4 out of the 5 travel destinations that’s on the bucket list. 

  1. Giza Pyramids and Sphinx in Egypt
  1. Saint Basil’s Cathedral & the Red Square In Russia
  1. Giraffe Manor Hotel in Nairobi
  1. Uyuni Salt Flats in Bolivia
  1. Christ Redeemer in Rio de Janeiro

There are a few things to note though, upon ticking the destination off the list. 

To go out traveling you need to have the budget for it! Saving money requires discipline. Think about the effort you need to put into setting aside money to travel. This implies not buying occasional coffee at Starbucks or having packed lunch instead of a fresh, hot lunch at a fast-food place.

Often, you will need to give up something or changing your habits to save for a trip requires dedication and discipline. If you fall off the routine of saving, the trip will happen later, or perhaps never at all.

Comment travel destinations that are on your bucket list!

5 Popular Exercises that burn calories

Have you ever wandered around the gym and wondered why the most popular machines are the stationary bikes and treadmills?

Besides being an equipment for them to do cardio workout, I feel that most users would like to be motivated by seeing the amount of calories burned while exercising. Now that gyms are limited —you don’t need a machine to burn that many calories! 

The following are 5 simple exercises that are great at burning calories and hitting several muscles at once. The most awesome highlight of all, you can do them at home without a machine.

Bicycle crunch

person performing a bicycle crunch

In spite of working out your core with almost all of these strength exercises, a focused abs movement doesn’t hurt.

Directions:

  1. Lie on your back and place your legs to a tabletop position. . Twist your elbows, and put your hands behind your head. 
  2. Crunch up and tap your right elbow to your left knee, straightening your right leg.
  3. Release the crunch gradually. Bend your right leg and straighten your left leg, then bring your left elbow to your right knee.
  4. Repeat according to your preferred number of reps.

Bridge

person performing bridge pose

Activate your core and buttocks with a bridge. This is a great exercise to use as a warmup.

Directions:

  1. Lie on your back with your knees bent, feet fully flat on the flooring, and your arms stretched out by your sides. 
  2. Pushing through your feet and firming up your core, raise your bottom off the ground until your hips are fully extended, squeezing your glutes at the top.
  3. Gradually get back to the starting position  and repeat.

Chair squat

person performing a chair squat

Squat to strengthen your legs and core, which will make daily movements easier. Beginning with a seat under you will help you master proper form.

Directions:

  1. Stand in front of the chair with your feet shoulder width with toes pointed outwards.
  2. Pivoting at your hips and bending your knees, lower back and down until your bottom touches the chair, permitting your arms to stretch out before you.
  3. Push up through your heels and get back to the starting position.

Forearm plank

person performing a forearm plank

A full-body exercise that requires strength and balance, planks put the core into overdrive.

Directions:

  1. Position your body to do a plank on your forearms. Your body should be straight from head to feet.
  2. Ensure your lower back and hips stay consistent and not sag. Hold the position for 30 seconds to 1 minute.

Bird Dog

person performing a bird dog

A full-body move that requires balance and stability, the Bird Dog pose is easily effectively adaptable to your fitness level. Start with this variant if you’re a beginner.

Directions:

  1. Get on all fours, place your hands directly underneath your shoulders and your knees are underneath your hips.
  2. Keeping your neck neutral, simultaneously extend your left arm and right leg, keeping your hips square to the ground. Pause for about 2 seconds.
  3. Return to the starting position. Repeat with your right arm and left leg.

Doubts that creeps in when exercising

It has been practically 1.5 months since I started on the journey. As of now, I have lost 5kg up until this point but generally the circumference around my arms and belly decreases by 2-3cm. Truly the progress has been slow and I’m gradually getting complacent with my workout routine.  I was reading through the motivation posts but self-doubts get in the way and I needed to find a channel to lean on. Nevertheless it was insane when I discovered on reddit that it is super relatable to many individuals. 

“God, I’m so tired. Ahh, I can do it tomorrow. I don’t see much a difference when lifting weights anyway. Should I run everyday instead? But what if my knees get injured? I need to be lighter or else my knees gonna give away? I shouldn’t eat that much. Should I get new supplements? I wanna get a knee protector but the size on the market is not catered to me. Let’s play a game once I clear this set. I am so sleepy.”

This train of thoughts keep whirling in my mind while I count every rep and I get mentally and physically exhausted.  Apparently similar to me, many people don’t realize that before any muscle can contract, whether to do a Push-Up or even brush your teeth, an electrical impulse from the brain must first signal the muscle to do so. A part of our brain stem called the Reticular Activation System (RAS) controls awareness  and attention and helps regulate energy toward a certain task. When we put a lot of focus on what we can’t do, we signal our RAS to conserve energy by focusing attention to things that have a higher priority for us. So if missing your last set of Deadlifts is what you have in your mind, all variables related with those negative thoughts will be elevated. Since our brains can be reshaped, consistent contemplation of self-doubt can become routine leading to sub-par performance.

From an overall perspective, the brain is unable to differentiate reality from thoughts. It simply knows to respond to a stimulus, whether it’s a genuine missed lift or the constant thought of one. Have you at any point woken up from a bad dream with your heart dashing and your breath gasping as though you just ran a long distance race? These physical manifestations were brought about by mental stimuli from your dream. That lion pursuing you was believed to be real, so your body went into fight or flight mode to help you handle the pressure.

Consider it like rehearsing a physical skill. Envision a hurdler who intentionally hits every hurdle during training. His body adapts to running races in this unorthodox manner. When the actual race comes, he struggles to break away from this form. That’s exactly how your mind works with negative thoughts and self doubt.

How To Overcome Self-Doubt while Working Out

Intimidation and self-doubt are some of the first things I hear when talking to my favorite sister about losing weight. For instance, she is concerned she “is too old to workout like that,” “can’t lift weights,” “burpees are too difficult,” or she is “not able to do a push-up, pull-up,” etc. While coaches and other fit individuals may reassure you that they have been in your place at one time, it can be difficult to convince yourself when you see someone who can do every movement with consistent perfection.

Here are a couple of manifestations that can get rid of the uncertainty when you first start on your fitness journey.

1. Know you’re not alone

Everyone has doubts. As opposed to spending time and energy to worry, perceive that  self-doubt can be helpful. Try not to allow negative negative thoughts swallow your will to succeed. Perhaps you’ll spend more time practicing or maybe you’ll put in more effort when you’re aware that there’s a chance it might not go smoothly. The more comfortable you become with the cycle, the easier it gets.

2. Stop worrying about what others’ opinion

There will consistently be someone who appears to be doing better, getting further or lifting more. Do not benchmark yourself against others’ achievements. Someone else’s accomplishments are not a target to review  your own success. Remember like yourself, everyone is on his or her own journey.

3. Set and record goals

As well as defining long haul goals, remember to establish attainable and short-term ones. For instance,  a small goal can be losing one kg versus an entire 40kg. Keep track of these accomplishments and your progress because it is spurring your self-confidence up. It’s easy to allow doubt in when your big long term goals aren’t immediately attained. By meeting your small goals along the way, you are gradually reassured with albeit little wins.

4. Surround yourself with the right people

Keep motivators close and seek constructive feedback regularly. Do not hesitate to ask questions or ask for suggestions. Mentors will want you to achieve your goals and will be there for you to occasionally adjust your hand position slightly or getting a little lower in a squat. The small changes in technique can truly have an effect and assist you on getting fitter. 

5. Defeat your inner negative self-perception

Most people have an idealistic expectations of themselves, and when failing to live up to that image of themselves, self doubt sneaks in. Despite your best efforts and intentions, mistakes do happen and dwelling on them don’t burn calories. Instead, learn from reluctance and actively develop better habits.

6. Embrace changes of plan

When people sign up for gym membership, you have a plan: a plan to lose weight, get healthy, get fitter or stronger. In all of these instances you must pace yourself. Be patient because it takes time. Time for your body to become adjusted to new food choices, heavier weight or moving in ways you never thought possible. Sometimes it’s easier to step away and refocus. Take a rest day, do an alternative workout, remove strength training, look at your milestones and reassess. Every day is a new day and you always have the ability to start fresh.

7. Confronting your fears

The more you push yourself, the more you’ll realize your tolerance and endurance level. So what if you are unable to do a single push up! With hard work, practice and dedication, you will figure it out and get there. You CAN do it, it will just take time. .

8. Worst-case scenario

Self-doubt is fueled by thoughts like, “I’ cannot do it,” “I can’t pull my body weight up,” “I won’t be able to jump rope.” When you wind up speculating, things will go poorly. All things considered, ask yourself “what’s actually the most noticeably awful thing that could happen?” 

You are surrounded by others who know the pain of what you are going through. Despite the uncertainty, you are encouraged to try your hardest and not give in to self-doubt. Remind yourself that even if things go terribly, you are there persevering to change and moving forward towards your goals. AND most of all, you are not alone!

Why you should avoid self-itinerary and go for tours

When you decide to go on a trip, arranging everything all alone and making your own itinerary has its sets of pros and cons. While you refer to your flight itinerary to ensure that you are on time at the airport and subsequently the boarding gates, you need not map out where you will eat, what time you are going to eat, and where you will visit. You simply have to keep in mind on booking the hotel prior to the destinations.

Additionally, self itinerary cultivates being self-aware of surroundings as you have full control on what to see, look, hear and experience. It increases your own road knowledge about the destinations and with proper in-depth planning, the cost of the trip can be lesser. This empowers you to customize the trip to narrow down on activities that you enjoy instead of the landmarks or the tourism spots.

But as someone who has been doing self planned trips, being my own tour guide and everything in my own hands, the pressure can be overwhelming and I tend to disregard appreciating the scenery and enjoy the trip as my mind drifts to organizing the next activity.

Here are 5 factors to consider when you’re thinking about doing everything on your own.

Avoid Last Minute Charges Incurred

Be sure as you may, with self-itinerary, the cost of the trip is commonly escalated you may wind up spending more than planned. There could be post trip financial charges such as credit card overbilling or hiccups along the way and you’ll end up doing spontaneous activities that impact you in terms of cost or convenience in the exchange of new experience. Since you already know all your stops, you’re most likely to get an accurate estimate of how much you’ll be spending per day. There’ll be no speculation when it comes to entrance fees, environmental fees, and other payments you’ll have to get ready for.

Experienced tour guide

On the off chance that you are familiar with the destination, having a tour guide will be great as it covers key places and provides insight on the history which expands your travel knowledge. They will likewise share the dos and don’ts of a place when immersing in the local culture. You’ll additionally also get a rundown of your food options early on and you can decide what else you can do in your free time. Moreover with them around, there are no language barriers hence you avoid being victims of scams and that might be scary for individuals throughout the rest of the trips.

Sense of security

The tours enable you to conveniently bring you to the tourists spot and prevent yourself being pickpocketed, a comfortable vehicle that gives you the sense of security. The tours are typically covered under insurance and can provide support during medical emergencies. With a local tour guide, there are no worries at the back of your mind to note on the possible mishaps that might occur. In this way, you are truly enjoying the vacation.

Efficiency

You’ll know where to go next, at the very least. Have you ever noticed that occasionally, deciding where to go is tough and time consuming? Having self-itinerary means having to think of everyone beforehand and thus, a lot of compromise. With a tour, you’ll be saving yourself a lot of time and headache on planning . Although you might stay longer in one place, at least you know where your next stop is.

Meeting new people and share similar adventure together

Being in a tour group, you get to meet people from different backgrounds and make new friends. Most of the tour guides will tell you that this is how lifelong friendships are forged on the road. Jam-packed itineraries were developed so that friends could see more of a place and recall of the time spent there.

Alternatively, you can always opt for a loose itinerary where you opt for activities instead of the entire full multi-day tour. With that, you’ll enjoy the best of both worlds with the right mindset. Having loose itineraries, it offers efficiency and flexibility by planning all the stops, but leaves the time flexible so you won’t be pressured to wrap up quickly every time you reach your next destination.

At the end of the day, there’s no right or wrong way of exploring the world and planning your trip. Just remember, if you decide to let your feet do the reasoning, likewise make a point to think on your feet.

So you think you cannot run

Whenever visiting a clinic with an aching knee, doctors tend to advise that running is bad for knees in general. To add, if you happen to be top-heavy, it is bound that the impact on the joint is greater than normal. For every pound of weight a person carries – they have four pounds on the knee when running. In other words, if you weigh 100 pounds, 400 pounds of force is on the knee for every step taken.

In spite of the fact that most individuals know that jogging, or running, itself will not cause arthritis, they play it safe when running. For those who happen to have arthritis, these constant bone and bone contact and poor cartilage in their knee, running will deteriorate their condition and increase the pain. In the case where pain becomes such that it modifies the way you run, then it’s an ideal opportunity to stop and go see your doctor.

Unlike the hipbone which is a very nice ball and socket or the ankle, the knees may take in a great deal of strain to the ligament and the pressure to the cartilage will start to break it down. The C-shaped meniscal cartilage in the knee is more spongy spring which helps to balances out the thigh bone on top of the shin bone, and gives padding or cushioning as we run, hop or walk. Yet, over the long run, the cartilage can wear down and lose its sponginess, and thus not absorb as much shock. The bones then pound on each other harder, and from that friction, arthritis develops and worsens.

Arthritis can also depend on two element : how high your foot is lifted off the ground and strength you strike the ground. Joggers tend to strike with less force, sprinters will in general have longer strides and put more force on the knee. Not everybody hits the ground with the same relative amount of force. For those people who are heavier, that extra force is an issue.

Inherently, running is good and healthy for most people, but it’s a matter of the rate of progression and it’s essential to listen to your body. If you are getting knee pain when you go from 5 to 7 miles a day, that could be your threshold for you.

All in all, if your knees are healthy and you follow a sensible approach to running, you ought to not injure your knees. If you have knee pain under any circumstances, you should seek the advise before it becomes serious.

Weight-bearing activity like running, helps prevent osteoporosis and osteoarthritis as repetitive weight bearing motion are good for the joints. However when you are obese and you put too much stress on cartilage especially underneath the knee caps – the pressure on your knees is greater. Besides obese people, individuals who is has a genetic history of osteoarthritis, running may not be the best exercise for you.

Running is one of the simplest things to do in the world. So why aren’t you doing it?

There are various potential excuses including absences of motivation, desire, or not knowing where to begin

Initial Planning
Your initial step is to discover a jogging route and scribble down on your daily journal/schedule squeeze a running session You will need to figure out what sort of time commitment you can give. I recommend a short run twice a week if you are including gym sessions in your workout routine.

Logging Runs

It’s a lot simpler to monitor your runs with smart watches or smartphones with tons of great apps installed. While you are physically running, in some of the apps, there are customizable audio feedback on pace, total time and distance which is extremely helpful with motivation. Seeing all your runs add up, and being able to compare them over certain distances/routes can be really helpful

You may also use Smashrun, which is substantially more graphical way of displaying your runs. You can easily export your runs, and then import them, giving you a truly cool approach to look at your run and upload it to your social media.

Music

Interestingly, by tuning in to the melodies, you get occupied

Most people like running with music, and I can totally get them. The biggest thing is that by listening to the songs, you get distracted. You focus on what you’re listening to, not what you’re doing (running). Do take note of the songs on the playlist as the possibility of a slow song coming on when you’re finding your sweet spot, or a song you’re just not in the mood for, can really put a damper on your run. Browse through Spotify to see the playlist of motivational songs to keep you persevering when running.

Endurance

If you can run for roughly 30 minutes, then you’re in good shape (well, good enough to start participating in runs). Stamina is built up over time and with practice. No matter which route you choose, you need to make sure you actually do the runs. The more you run, the better shape you’ll be in, and the more comfortable you’ll be with the longer distance.

To finish off, I simply want to say that regardless of whether I know who you are or not, you can do this because I know that greatest enemy is always yourself.