Essentials 4 Fitness

Getting Bang for Your Buck – Destinations with Currency in Your Favour

Travelling to a new country can be one of the most exhilarating experiences of your life. You can navigate through mountainous terrain, experience new culture, stay in luxurious Bali villas, and make so many new friends. However, if you’re on a budget, you may be setting your sights on those more affordable tourist hot spots. If you want better bang for your buck, here’s where to go.

Chile

South America is becoming more popular with tourists every year, with Chile proving to be a real hot spot as well. You get to enjoy palm tree-lined beaches, spectacular views of the Andes if you make your way to Santiago and vibrant food. The most significant benefit of visiting Chile, however, is the cost.

Even the most luxurious accommodation is a fraction of the price of what you would pay elsewhere, yet you have a range of tourist attractions and historical locations right on your doorstep. What’s more, one Australian dollar equates to 479 Peso. Comparing this into entertainment terms, you can enjoy a hearty and authentic meal for less than ten Australian dollars.

Morocco

If you’re excited about heading off the beaten track a little bit, then Morocco is well worth adding to the top of your travel list. Located in North Africa, it’s a vibrant, exciting and very cultural country with eclectic mixes of Arabian, European, and Berber influences.

When you go to Morocco, there is so much to see, do and experience. You can visit the Royal Fort overlooking a body of water or check out many of the marketplaces selling pottery, ceramics, jewellery and even lanterns. What’s more, it’s very affordable to visit. One average dinner costs around 3 Moroccan dirham, which equates to a little over four Australian dollars.

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No-Fuss Hair Styles That Work

We’ve all experienced it – the shock and horror after sleeping through your alarm, only to discover you’ve got far less time than you require to get ready for work. Then, lo and behold, your hair’s a mess, and you don’t have time to straighten it, use product, or even put much effort into it at all. If your line of work requires you to be presentable but there’s just not enough time, why not consider a no-fuss hairstyle that works?

While it takes just a few minutes, you’re sure to find any of these hairstyles below can be a new favourite for your morning regime – whether you’re running late for work or not.

Messy Bun

The messy bun is easily one of the best hairstyles ever created. There are many different ways to style a messy bun, but it takes just a few minutes to master. A messy bun is perfect for when you just don’t have time to have those frizzy ends behaving as they should. Just create a ponytail then twist your hair around into a bun form and fasten a hair tie over the top. It might not be anything special, but it’s a hairstyle that looks both smart and presentable.

Brush It Up

If time is of the essence and there’s no time to waste, grab your brush and get brushing! A Brush It Up style involves brushing your hair to remove all the tangles, then sweeping it upwards from the bottom to form a high ponytail. Once you’ve fastened that with a hair tie, put on a basic headband that sits a little back from your hairline. You’ll find you’re looking tidy and presentable in no time.

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The Best Resistance Training Exercises

Resistance training, also known as weight training or toning, is a popular and effective form of exercise that will have you looking fit and healthy in no time. Its name is derived from the way in which you exercise, which involves using the opposite force for your muscles – such as with bands or dumbbells.

There are so many reasons why you need to include resistance training in your exercise routine, and you are sure to notice the benefits. Your body shape will change for the better, you will see improved muscle strength and power, your metabolic rate will go through the roof, and even your bone health will improve. If all these benefits sound appealing, consider some of the best resistance training exercises below.

Plank

If you want to avoid getting lower back pain and tighten your core muscles, then a good exercise to carry out is called a plank. At first glance, the plank looks easy. After all, you don’t actually have to do anything, right? Wrong. A plank is one of the most effective exercises for strengthening your core muscles, and it’s most certainly not because you do nothing.

A plank involves lying on your stomach, then raising your body up so that you’re positioned on your elbows and your toes – similar to a press up. You then need to lower your buttocks down until it’s positioned at about the same height as your shoulders. Make sure you don’t point your bottom upwards as this is a form of “relief” and doesn’t help work those core muscles.

Squeeze your naval area so that it’s pointing towards your spine and hold this position for 30 seconds. If you’re starting from scratch with core exercises, it might even be helpful to hold it for 10 seconds, then release, then hold it again for 10 seconds and so on.

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5 Ways to Work Up a Sweat

If you don’t sweat during a workout, can you really tell yourself you’re pushing hard enough? While sweat is the body’s way of regulating your temperature, it also releases toxins and enables your body to exert itself to benefit from muscular strength, better blood circulation, and better lung function. What’s more, if you choose a high-intensity exercise session over a moderate one, your body will look and feel better for it. Here are five ways you can work up a sweat for the betterment of your body.

1. High-Intensity Interval Training

If you’re looking for maximum sweat output in the shortest possible timeframe, it’s time to add high-intensity interval training, or HIIT, to your workout. High-intensity interval training is when your workout is fast-paced and intense for a short period of time, such as between one and three minutes, before taking a quick breather and getting back into it again. Typically, you carry out different cardio and strength training. Within just a few minutes, sweat will be pouring off you.

2. Spinning

Spin classes are not only a fun, social gym class, but they are designed to make you sweat in the process. Using a mixture of body heat, resistance, and springs, you have to spin on a spin bike for as long as possible at a fast rate. Spinning is a popular form of exercise due to its aerobic benefits and the ability it has to heighten your heart rate. It’s also a favorite for those who require a low-impact workout with minimal pressure on joints.

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Your Guide to Wisdom Teeth

If you start to feel pain or discomfort in your mouth during your late teens or early 20s, there’s every possibility your wisdom teeth are either growing through or have grown through. Unfortunately, very rarely does this final set of molars make their entrance known quietly. While there’s every possibility your wisdom teeth are healthy and properly aligned, there’s an even higher chance of them being misaligned and troublesome for your other teeth. As a result, it might be time to call upon the services of a dentist like Candlewood Dental Centre.

Knowing you may have to see a dentist about your wisdom teeth can be frightening for some people. Friends and family might have shared their horror stories with you, or you might just be afraid of the dentist. To alleviate your concerns and to give you as much information as you need, we’ve answered some frequently asked questions.

How do I know my wisdom teeth are causing problems?

Aside from general discomfort, wisdom teeth can make themselves known in a number of ways. Unlike your other teeth, they don’t just turn up and sit quietly. They usually arrive with a bit of uproar and tend to cause discontent with your other teeth. Wisdom teeth can be described as a bad neighbour, and they make themselves known in the following ways:

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How Exactly Does Botox Work?

You may have heard lots about the benefits or even the side effects of Botox injections, but you may not realise exactly how they work. Many people opt to have Botox treatment to get rid of facial wrinkles that they feel make them look older or unattractive. Some who want to reduce the cost of treatment go overseas, but this option should be considered carefully, especially if you’ve never had it before. Countries like Bali and Thailand are great places to visit, but not so much for having a cosmetic procedure.

Overseas medical and hygiene standards are not so high as Australian ones, so choosing a cosmetic surgeon in Perth might be the better option. At least you know you’ll get a highly trained doctor. There are risks in having any kind of medical procedure in a Third World country.

So how does Botox actually work to get rid of those wrinkles in your face? Wrinkles are caused by the movement of muscles under the skin. This muscle movement happens multiple times a day and eventually causes the skin to wrinkle permanently where it occurs. It’s something that you can’t stop from happening and the older you get the, the less elasticity is in the skin, so it doesn’t return to its normal place. The result is a wrinkle – or more likely, several wrinkles.

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How to Choose the Best Bridesmaid Robe

One of the most exciting aspects of any wedding is when the bride-to-be gets to spend time with some of her dearest friends and family. Many, of which, will end up in her bridal party. You get to dress up in bridesmaid robes, reminisce on old times, and share in the excitement of someone finding the love of their life and starting a new chapter together.

If you’re the bride-to-be, and you’re looking for bridesmaid robe options to suit your bridal party, we’ve come up with a few questions to ask yourself so you can make the right purchasing decision.

Will they suit all members of my bridal party?

There are many different bridesmaid robes on the market, and it just takes a quick Google search to realise the extent of the available options. While you might find one that looks nice, it’s helpful to take into consideration the requirements of your bridal party who will be wearing them. Floral, monogrammed, satin or cotton bridesmaid robes are all valid options, but will a subtle and classic robe be more suitable for most of your bridal party, or will something more outlandish tick all the boxes?

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Holiday Fun in the Water

Many overseas holiday destinations offer different kinds of water activities to help you enjoy your holiday there. If you are young and fit you are sure to enjoy the more active ones such as white water rafting or diving. If you are a senior, you might be happier with the boat cruises to see the sights, or even to go fishing. But the first thing you need to do is settle into your accommodation; then let the fun begin.

There are any number of beaches in exotic island destinations, so you’ll probably want to go swimming, surfing and exploring on some of them – or maybe all of them. But don’t forget the fun you can have in places such as water parks and resorts where there are many water slides the children are sure to love . Some of those for adults can be very scary fun. At the end of a long day there, you can do a more relaxing activity such as tubing down a slow moving river or just enjoying the scenery while you sit outside with your drink.

White water rafting is another water sport to enjoy in some countries. Just make sure you don’t go in the rainy season – if there is one – or when there are likely to have been floods. Otherwise, it’s a great day on the river and you can choose varying degrees of difficulty.

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10 Tips to Encourage Your Kids to Brush

Brushing your teeth is an extremely important habit to get into when it comes to developing and maintaining good oral hygiene. Although it is extremely important and relatively simple, parents often find it difficult to encourage their children to brush regularly. Failing to brush can lead to cavities and oral health problems, which can in turn lead to visits to the dentist. If you have trouble getting your kids to brush their teeth, try the following tips:

Give rewards:

If your kids have trouble brushing their teeth regularly, reward them for consistent brushing. Consider developing a rewards chart which allows them to choose a new toy or a treat when they have brushed consistently for a certain number of days.

Let them choose their own toothbrush:

If you have younger children, let them choose a toothbrush which they like the look of, which interests them, and which they will be likely to use. This can lead to regular brushing without any encouragement.

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Why You Need a DJ for Your Wedding Reception

Nearly everyone has music and dancing at their wedding reception. If you are planning a wedding, it is essential to hire a dj to help with this part of the evening. In fact an experienced DJ will help to run the whole reception, ensuring that everything is done on time. Here are some more reasons why you should book a disc jockey for your reception.

One of the main parts of his duty is to play the music that is suitable at the time, e.g. soft, quiet music during the meal so people can talk without having to shout over the music, and louder music suitable to dance to when that is appropriate. In fact, one of the good things about having an experienced professional to run the reception is the fact that they have a wide range of music, so everyone will get to hear something they like.
Some djs take requests during a certain part of the reception so that people can enjoy listening to their favourites. A lot of people have different tastes in music and if you stick to just the ones you have, you may find that not everyone will agree with your choice. This will certainly limit their pleasure in the event and they might remember it for the wrong reasons.

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Best Ways to Combat Drug Addiction

Illegal drugs have ruined countless lives, but despite it, there are still millions of people who choose to use them. It’s perplexing to know why people can’t stop using these substances even though they know that drugs can do a lot of damage to them. Some even opt for professional interventions like drug rehabs to change their ways.

But why? The answer to that is simple — addiction.

Though it’s virtually impossible to stop everyone from taking illegal drugs, there are still ways to avoid drug abuse. We’ve compiled the best ways to do it. Who knows, maybe this will save your life or someone else’s!

Change your lifestyle.

One of the biggest reasons why people give in to drugs is because they feel they have no other choice. It might make them feel alert because they need to be awake at night for work or some other responsibility. They might also find it helpful to cope with stress or even help them forget their problems.

Whichever the case is, it all boils down to lifestyle. Changing your habits gives you a more optimistic outlook on life. Even as simple as waking up before the sun rises has great benefits to your mental health. You can also maintain a healthy diet so that you’ll be stronger physically, or perhaps exercise regularly. There are lots of better choices in life, not just drugs.

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5 Ways to Boost your Metabolism Naturally

Metabolism is the complex process involving the transformation of what you put into your mouth into energy. The better food and drinks you have, the better your metabolism. Metabolism is largely a biochemical process, and it uses the calories in what you consume, along with oxygen, to provide your body with necessary energy just to function. As you age, your metabolism slows, and you may find yourself piling on the weight. If you don’t consume nutritious food and don’t exercise, you’ll also find the situation might be exacerbated.

If you’re looking to make a change in your life, it’s helpful to begin with your metabolism. Here are five ways you can naturally boost yours.

1. Drink Tea or Coffee
If drinking tea and coffee is your favourite pastime, you’re in luck. Caffeine is a stimulant that ties in with your central nervous system, and it’s very beneficial for your metabolism. Therefore, drinking at least one cup of tea or coffee per day will have a positive effect. A cup of tea can boost your metabolism by as much as 12 percent, while coffee can see an improvement of anywhere up to eight percent.

2. Calculate Calories
Counting calories is a tricky business, especially when it comes to improving your metabolism while trying to lose weight at the same time. While it’s true that cutting your caloric intake can lead to weight loss, if you cut them by too much, your metabolism can come to a standstill. Ensure you eat regularly and often, and make sure you remain within the healthy caloric intake for your weight and gender.

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Fats – What’s Good and What’s Not?

For many years, people have been confused about different fats and oils, and what they mean for their health. Why is it that avocado is filled with fat, and so is deep-fried food, but only avocado is healthy? If you’re not sure what fats and oils you should be eating, and what you should be avoiding, read on.

What is Fat Defined as?
There are four main types of dietary fat: saturated, monounsaturated, polyunsaturated and trans. Each fat reacts differently with your body’s processes – some negatively, and some positively. Trans fat and saturated fat can raise your cholesterol levels and put you at risk of heart disease, while polyunsaturated and monounsaturated fats can be critical for moving vitamins around the body and producing certain hormones.

What is Saturated Fat?
Saturated fat is typically bad for you. It’s the fat found in deep-fried food, bakery goods, and some drinks as well. It increases your risk of cardiovascular disease, can raise your cholesterol levels, and should only be eaten in moderation. Saturated fat is also found in meat and dairy but is coupled with vitamins, minerals, and proteins. Therefore, meat and dairy can be eaten in moderation, alongside generous portions of fruit and vegetables.

What is Monounsaturated and Polyunsaturated Fat?
Both monounsaturated and polyunsaturated fats are far more beneficial for your body than saturated fat. They help to decrease bad cholesterol while increasing good cholesterol and are a preferred option over saturated or trans fats.

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3 Reasons Why Your Wedding Reception Should be Fun

You’ve spent countless hours working on the organisation of the most important day of your life – your wedding day. By the time the big day arrives, many brides are a bundle of nerves, not to mention exhausted as well. Once the ceremony is over, it’s time to let your hair down and have some fun at the reception. Photo booth hire can play a big part in helping the bride and groom relax and enjoy the time because it’s so much fun to use it.

A wedding reception should be the fun part of the wedding day as you gather with your friends and family to celebrate. The solemn part is the actual wedding ceremony as you make your vows together; once that is over you can really relax and enjoy the celebration.

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What are My Options if I Break a Tooth?

Broken teeth are probably the most common dental injuries. If they are bad, a visit to your local emergency dentist may be required. However, many people get away with making an appointment with their regular dentist.

Broken teeth can occur in many ways. Some of the more common include playing sport, from work-related injuries, and from using your teeth to open jars or bottles. If you do break a tooth, it is important to get in touch with your local dentist to explore your options. You may be able to get it fixed without spending too much, but you may need to get a crown or fake tooth.

Your options when you break a tooth include:

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