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No Shoes Rule In My House: Here’s Why I Always Ask Visitors To My Home To Remove Their Shoes

Here’s a simple question for you: What do $500 Gucci shoes and $20 trainers have in common? The answer: Both of them have the ability to bring an unsettling amount of bacteria and dirt into my house. That’s the reason why I always ask guests to remove their shoes before they enter my house.

The reason why I’m writing this article is not to convince you to do the same. After all, it is your house and you have the right to do whatever makes you happy.

The thing is that I’ve often been asked why I have a no shoes rule in my house. And trust me, I have some really good reasons for this and once you learn why I ask visitors to my house to take off their shoes, I’m sure you’re going to take the same route soon.

First things first, as someone who is trying hard to maintain cleanliness and hygiene at my home, I’ve declared shoes a chief obstacle which prevents me from keeping my home clean and tidy.

The bottoms of your shoes harbor more filthiness than you might even think. First of all, there is the obvious stuff: dirt, mud, leaves, grass, and all kinds of liquids from different unknown sources. Then there’s the stuff from the floor of your car, your office, or any café, restaurant, grocery store, or public restroom you go to before you show at my door.

Dr. Charles P. Gerba, microbiologist and professor at the University of Arizona, found considerable numbers of bacteria both inside and on the bottom of shoes. Some of the bacteria our shoes harbor include  Escherichia coli, which is known to cause intestinal and urinary tract infections and diarrheal disease, and Klebsiella pneumonia, which is known to cause wound and bloodstream infections and pneumonia.

Then, in another study, researchers collected 127 environmental samples from shoe bottoms, bathroom surfaces, house floor dusts, or other household surfaces from 30 houses. The samples showed that Clostridium difficile, a bacterium that causes diarrhea and colitis, is more commonly found on soles of shoes than toilet seats.

If you still can’t understand to what extent wearing shoes in your house can affect your health, just consider this scenario: If you have little children at home, then you already know that they spend most of their time playing on the floor with their fingers in their mouths. When you walk along that same floor with dirty shoes, then you can guess what huge amounts of filthiness you cause your kids to put into their mouths.

But, I want you to know that I’m aware that some individuals consider the shoes-off request rude. And I do understand that there are cases in which you can’t tell a guest to take off his or her shoes. For example, I would never tell someone using a wheelchair to take off their shoes or someone using a cane to wipe it down or leave it on the porch before they walk into my house.

And to be honest, I make one important exception. When I host a cocktail party, and as you know – shoes are an important part of the outfit at this kind of parties, I do allow guests to walk into the living room with their shoes on. But, don’t doubt that I clean thoroughly the floors throughout the entire house the next day.

Affordable Parking at Luton Airport

London Luton Airport is among the most rapidly growing airports in the United Kingdom with number of passengers elevating up to 18 million annually. The London Luton Airport is an international airport on the east of Luton located in the Bedfordshire county in England. According to statistics in 2018, Luton is the fifth busiest airport in the United Kingdom. It is among the top six international airports present in London.

The airport provides a platform for airlines such as Easyjet, Wizz air, TUI Airway and Ryanair. Many of the routes for the airport are present in Europe. Luton airport hosts a significant number of passengers and is an international city airport. Therefore, airport parking at Luton airport is quite vast.

Parking at Luton airport can be very challenging if you choose to park by your own. It is not recommended that you choose to park your car with no prior planning as it can be extremely hectic and even worse, it can negatively impact the time you would have for departure.

Airlines usually page passengers and announce relevant messages in the relevant airline terminal at Luton Airport. Many times, passenger paging is an appropriate procedure through which the message to the passenger at the airport is delivered as the paging is in the direct contact with the passengers in the terminals. 

Important tips to consider while driving to airport

You can reach Luton airport easily via driving. With the help of Parkos, you can easily compare reliable parking providers at the Luton airport parking and get your parking space booked accordingly. Parkos enables you to not only get the right parking space with the most reliable parking providers but also get them at highly affordable rates. With the help of Parkos, you can save a lot of time and money by planning before your departure time and get the job done through a reliable source.

Already full parking lots will not be displayed so your time is saved. Moreover, you can get your car parking spot which is accessible and near the airport. You can easily have access to your car when you return from your destination. Be sure to book for your spot at the best airport parking deals from Parkos at absolutely fair prices.

The providers for parking are not based on the Luton airport itself, but in vicinity to accessible locations near the Luton Airport. For instance, there is a space near the exit of M1. Parking at Luton airport is spread to several directions. The airport parking spaces are located at an approachable and convenient distance from the airport so there is no need to cover a huge distance to your terminal. Also, you can car parks through Parkos at highly affordable prices to save the money you would otherwise not be able to save if you choose to park on the spot and go unplanned on the day of your departure.

Many people think that getting services at cheap rates will not be beneficial for them as they do not guarantee good service. However, with the help of Parkos, you will not have to worry about getting a good parking lot with excellent surveillance service and other services, that too in an extremely cheap rate. The providers for the car parking will keep up with the quality standards to make sure to stay relevant. On some occasions, you can also get extra services.

For instance, some providers will be offering to wash your car while you are away on your trip. This way you have the option to select the parking package of your choice for an ultimate parking experience. The parking providers work with a long term strategy as they realize the importance of building up long and sustainable relationships with their client on delivering excellent quality services. This way you can have double the treat as you would be getting quality services in highly affordable prices using Parkos as the platform where you can compare the parking lots when you decide to travel through the Luton Airport.

Shuttle bus and valet parking

You can choose either shuttle parking or valet parking when deciding to park your car at the Luton Airport London. In the shuttle parking at Luton airport, you can drive your car to the parking provider at the airport and then reach the terminal through the shuttle bus service. The same procedure goes on the way back from your destination when a shuttle bus would be taking you to your parking lot from where you can drive your car back to home when you return from your trip. By booking the car spot in advance, the parking provider will be informed about your arrival time so you will not have to take any stress when you are planning to return.

Meet and greet or valet parking is another option for car parking where you can give the keys to the service provider and the provider would park your car in the booked space.

I Will Be Okay On My Own Even If Loving You Breaks My Heart To Pieces

It’s not that I don’t want to fall in love. It’s not that I am afraid of getting hurt.

I just want to find happiness on my own. I want to search for myself and find out what makes me smile in life. I want to find that kind of happiness that doesn’t fade away after just one heartbreak. I want to be my own source of happiness. I want my soul to be fulfilled on its own. I want my heart to flourish without having someone else water it.

I want to be self-sufficient in my happiness. I want to depend only on myself. I want to be my own spark maker. I want to see the world in rose-colored lenses even when I am on my own. I want to feel that tingly feeling in my stomach even if I am single. I want to be my own reason to wake up in the morning. I want to fall in love with myself and do everything in my power to make my journey worthwhile.

I want to have my life together. I want to have control over my feelings. I want to be enough. I don’t want to fall down on my knees and despair if someone decides to leave me. I don’t want my whole world to be built on the foundation of someone else’s. I want to be independently happy with who I am and what I do. I want to be my own brightest star.

It’s not that I don’t want to fall in love. Don’t get me wrong. The thing is… I no longer want to hurt myself loving someone else. I want to walk into love. But first I want to be love. I want to be full of everything that I crave for. I want to be full of joy, tranquility, peacefulness, and love. I want to feel enough. And I want to be complete.  I want to shine with this happiness that would never ever be destroyed by some other person.

Even If I fall in love with someone, I want to know that I will be fine on my own.

If I choose to be with you, if I decide to let you come into my life, I will love you right back. I will give you everything that I have to offer, and I will share my life with you. My happiness will be yours. Your joy will become mine. But if one day our paths cross, I want to know that I will be completely fine on my own. I want to be sure that my life won’t come crashing down.

Because together we can create a fire. We can lift each other up and support one another.

But I know that alone, I have the power to create fireworks.

And I won’t let anyone stop me!

We Don’t Know Where Life Will Take Us, But We Love Each Other And We Are Willing To Try Anyway

We both know where we’ve been, we both know what we’ve been through. Yet, here we are next to each other, trying our best to make things work.

We are in this moment together; we have no promise that tomorrow will come for both of us. We have no idea whether life will give us a chance at love again. We cannot be 100% sure about the outcome of our actions. But the only thing that gives us hope is this spark, this strange, yet amazing feeling between us. All we know is that there is still a fire among us. And that as it seems, is enough to make us try once again.

We sit across each other and we remember everything we’ve been through. We remember the first dates, the first kisses, the promises we made to each other, those times when we held hands on the beach, the things that we did for each other and the things that we didn’t get the chance to do.

We remember the first night when we laid next to each other and kissed. The intensity of our attraction electrified our bodies and made us feel like we’ve never felt before. We remember how close we felt even though we weren’t that much intimate. We remember how safe it felt to fall asleep next to each other. We remember how holding hands was the most amazing moment in our lives.

We remember the moments when we looked at each other and knew that we had the possibility to make it but then walked away from everything. We remember the moments when we were both afraid that a feeling would change us. We remember the moments when we both agreed that we don’t want to get so caught up with each other’s lives.

We remember the moments when we took our love for granted and pushed it aside. We remember the moments when we walked away from everything, hoping that life would give us much more to experience. We remember the moments when we were convinced that we knew better. Those moments when we decided that we want to find ourselves and explore life. And finally, those moments when we found other hands to hold and other mouths to kiss.

And even though, we’ve made mistakes together, something between us makes us want to go through all of it again. It is stronger than our minds. Stronger than what’s right.

The truth is, we are dying to fall in love with one another. We are eager to be with one another, even if the sky falls down tomorrow. We are aware that it might be just another mistake, but none of that matters in this moment. Because desire is bigger than us. It is bigger than anything. And you know how it is… Desire only fuels the fire.

In all honesty, we admit to ourselves that there might not be a light at the end of our tunnel. Still, we are willing to try finding it anyway. We know that the chances of us failing terribly are big, but the spark between us makes this whole journey worth believing in.

So, in this very moment, we say I love you as a motivation to stay brave. We don’t know where life will take us, but we love each other, and we are willing to try anyway. This may look like a stupid decision and it may go against all our better judgment, but we are ready to do it. There is no place we’d rather be than in each other’s embrace. There are no lips that we would rather kiss than each others.

We hold our hands tight; we look into each other’s eyes and secretly hope that our promise to one another will last forever. For hope is the last one to die.

10 Things That Make Tough And Fearless Alpha Women Stand Out From The Rest

A tough and fearless alpha woman – sounds so powerful, right? Well, it’s no wonder since this kind of woman is the embodiment of power. Alpha women are this rare breed of strong, brave, confident, independent, and driven human beings.

This kind of woman doesn’t tolerate injustice. She doesn’t stay silent when someone tries to criticize or belittle her. Instead, she stands up for herself and shows what she’s made of.

Alpha women are well aware of their worth and they don’t need other people’s approval or compliments to feel good in their own skin. They know exactly who they are and how much they value. They are aware of their individuality and uniqueness and they believe they have what it takes to make the world a better and safer place to live in.

Here are 10 things that make all tough and fearless alpha women so special:

1. THEY RESPECT THEMSELVES

Alpha women are well aware of all the struggles and hardships they’ve gone through so as to get where they are in life now. They’re aware of their resilience, strength, and courage, and most importantly, they make sure no one ever takes that away from them. Are you wondering how they do that?

They invest huge amounts of time and energy in acquiring new skills, gaining knowledge about the world around them, and improving themselves on both personal and professional level.

2. THEY ARE NOT AFRAID TO BE SINGLE

An alpha woman doesn’t have to be in a relationship so as to feel happy, fulfilled, and whole. This kind of woman simply doesn’t allow her relationship status to determine and shape her happiness and sense of fulfillment.

An alpha woman is whole on her own and she enjoys her own company. But, she is undoubtedly open for true love to find her.

3. THEY HAVE CLEAR GOALS AND THEY’RE NOT AFRAID TO PURSUE THEM

A tough and fearless alpha woman knows what she wants in life and how to get it. She doesn’t sit around and wait for things to fall from the sky. Instead, she determines what her main goals are, makes a plan on how to achieve them, and goes ahead with it.

4. THEY ACCEPT THEIR PHYSICAL APPEARANCE

Tall, short, thin, overweight – they accept their appearance. They feel comfortable in their own skin and they embrace their bodily imperfections.

And yes, they consume healthy food and they work out but not with the intention of changing themselves so as to make others like them more. Instead, they do this because taking care of their overall health is their number one priority.

5. THEY DON’T ALLOW THEMSELVES TO BECOME DEPENDENT ON ANYONE

This doesn’t mean that they feel ashamed to ask for other people’s help or support when they have a problem to deal with. It just means that they are smart and resourceful enough to handle their problems and plan their own lives on their own.

6. THEY DON’T PLAY THE VICTIM ROLE

Yes, even tough and fearless alpha women are subjected to mistreatment once in a while. But, wallowing in self-pity and despair is out of the question for them. Instead of dwelling on their mistakes or blaming themselves for something they never did, thereby allowing others to have power over them, alpha women do everything in their power to turn the situation around and stand up for themselves.

7. THEY NEVER SETTLE FOR MEDIOCRE AND ONE-SIDED RELATIONSHIPS

When an alpha woman loves, she loves truly and deeply. That’s why if the man she’s dating is not capable of loving her with the same intensity as she loves him and if he’s incapable of treating her the way she deserves, then she won’t think twice about breaking off the relationship and leaving her partner for good.

8. THEY DON’T PUT UP WITH TOXIC PEOPLE

Strong and self-respecting alpha women have no time to waste on narcissistic, selfish, manipulative, negative people. Life is too short to allow toxic individuals to drain your energy, destroy your happiness, and hinder your growth, and alpha ladies are perfectly aware of this.

That’s why the moment an alpha woman senses that someone she knows fits the category of toxic people, she makes sure she removes them from her life.

9. THEY DON’T WASTE THEIR TIME TALKING ABOUT OTHERS BEHIND THEIR BACKS

Smart, tough, and driven women have more important and interesting things to do than gossip about other people. Instead, of focusing their attention on what’s going on in other people’s lives, they focus their attention only on their own lives.

They work on themselves, gain knowledge about the world around them, work towards their goals, and live their lives to the fullest.

10. THEY TURN THEIR MISTAKES INTO VALUABLE LESSONS

We all make mistakes, but only the smart, confident, and courageous people learn from them. And this is exactly what all alpha women do.

Instead of dwelling on her mistakes and failures or letting them undermine her self-esteem, an alpha woman confronts them, analyzes them, and searches for ways to do better next time.

32 Essential Etiquette Rules Which Every Person Should Follow

Etiquette is not only about what word to say to properly greet someone you meet for the first time or which fork to use at a formal dinner. Instead, it is about showing yourself as well as everyone around you respect.

In a world where tactlessness and vulgarity often reign, it won’t be bad at all if you stand out for being well mannered and thoughtful, don’t you agree?

Here are 32 basic etiquette rules you should follow to share more kindness with those around you this year:

1. Respect other people’s time and get rid of the habit of making people wait for you.

2. Make eye contact and shake hands firmly when you meet someone for the first time.

3. Wash your hands after going to the bathroom.

4. Don’t curse!

5. Don’t scroll through your Facebook newsfeed during meals. It’s highly disrespectful and rude to the people sitting at the table.

6. Know how to properly dress for the occasion. For example, when you go to funerals, you can’t wear the same type of clothes that you usually wear when you go to birthday parties.

7. Don’t talk loudly and silence the ringer on your phone while you’re at work so that you don’t bug your coworkers.

8. Sneeze and cough into your elbow.

9. Don’t curse and react angrily when you come across a nasty driver or grumpy salesperson. You never know what is going on with that person at the moment.

10. Clean up after yourself at your home, at a friend’s house, and at work.

11. Clean up after your dog or cat as well.

12. Before you post a photo of a family member or friend and you on your Facebook profile, ask them first. Remember: Not everyone wants their photos to be all over social media.

13. Remember people’s names.

14. Don’t eat smelly foods at your desk in the office.

15. Always look at the person that’s speaking to you.

16. Don’t react to a snide comment or text right away. Wait a couple of hours, even a day before you snap at the person.

17. Don’t wait for someone else to push your chair in when you finish eating and leave a table. Do that yourself.

18. Hold the door for the lady or gentleman behind you.

19. Don’t park your shopping cart in the center when you wait in a queue to pay. Instead, park it on the side of the aisle.

20. Use your turn signal when driving as this can help you avoid an accident.

21. Regardless of how close you are to your host or hostess, always ask before you bring a guest.

22. Don’t start eating until every person at the table has been served.

23. And yes, don’t chew with your mouth open, even when you’re alone in the room.

24. Teach your children social etiquette rules. Make sure they grow into well-mannered individuals.

25. Stay home when you’ve gone down with a cold.

26. When you see someone is struggling to reach an item on the highest shelf at the supermarket, help them out.

27. Never feel ashamed to say “I’m sorry” when you know you’ve made a mistake and/or hurt someone’s feelings.

28. Always knock before you enter a room.

29. Let people get off the bus first before you get on.

30. Silence the ringer on your phone at the cinema.

31. Never floss your teeth, brush your hair, or clip your nails in public. It’s rude and gross.

32. Last but not least, say “Thank you” and “Please” whenever you’re supposed to say them. Especially to your loved ones.

Fun Date Ideas for Sports Fans

Fenway Park

If you and your other half love nothing more than debating who will win the Premier League, or cannot get enough of an intense football game during the NFL season, there will be plenty of sporting activities you can enjoy together throughout the years.

If you want to make your partner smile from ear-to-ear, check out these fun date night ideas for sports fans.

Secure Tickets to an NBA Championship Game

If you and your other half enjoy watching the likes of the Los Angeles Lakers or Golden State Warriors in action, you can guarantee your spouse will jump at the chance to attend an NBA Championship game. Plus, you could even put your knowledge to the test at Oddschecker to make the b-ball game really interesting. It’s one date night you and your partner are unlikely to forget in a hurry.

Visit an Historic Baseball Park

If you’re both more than happy to make your way through bustling crowds, queue at busy concession stands, and stand in the rain as your favorite team takes to the pitch, you should take your significant other to a historic baseball park for a sporting experience he or she is unlikely to forget.

For example, you’ll feel as if you have stepped inside an old-fashioned park when you visit Wrigley Field in Chicago, as it doesn’t feature any advertisements. However, if you want to experience a game like a true Chicago Cubs fan, you should attempt to secure a rooftop seat at a house across the street from the historic baseball park.

Another option is to visit Fenway Park in Boston, which is home to the city’s much-loved Red Sox. The baseball park is not only steeped in sporting history, but you and your spouse are unlikely to forget the buzz and passion from its loyal and vocal fans.

Take a Stroll Through a Sports Museum

If, however, you want to absorb sporting history with your partner by your side, organize a trip to one of the finest sports museums on the planet. For example, fans of basketball could visit the Naismith Memorial Basketball Hall of Fame, which has inducted 135 players, coaches and referees since its opening. It also offers interactive displays and impressive memorabilia, such as historic jerseys, footwear, medals, championship rings and more.

Visit a Golf Course

If you and your other half cannot get enough of all things sports, enjoy a day at a golf course. You’ll both need to put your athletic skills to the test as you tackle 18 holes, which will provide ample opportunity to spend quality time together. Plus, you can unleash your competitive side while getting your body moving. If, however, you’re worried you don’t have what it takes to secure a hole-in-one, you should spend a few evenings at a driving range together to master your swing.

Grab a Table at a Sports Bar

There is no better place for a sports-mad couple to visit than a sports bar. It will allow you both to cheer on your favorite team or player to victory while enjoying wings, beer, nachos and burgers. While it probably isn’t the best place for a meaningful conversation with your partner, as you’ll be forced to contend with a rather loud and passionate crowd, you’re bound to have many hours of fun together, especially if your team secures the winning goal or are the first to cross a finish line.

You could even invite another sports-loving couple to join you for a fun evening of good food, good drinks and a superb atmosphere. To secure bonus points from your significant other and friends, find a sports bar that features a dart board and/or a pool table.

Horse racing

Experience a Horse Racing Event

A horse racing event will provide you and your significant other with an opportunity to dress up and embrace a day filled with action-packed sports. For example, you can take your partner’s breath away by wearing a sleek suit or a stunning stress, which will make them feel proud to hold your hand when entering a racecourse. Plus, you can add a little competition into the day by attempting to choose the most winners at the event – and the person with the most money at the end of the day must pay for dinner.

Train for a Marathon Together

If you and your partner love nothing more than watching and participating in physical activity, training for a marathon could the perfect way to spend time together. While some couples might be happy chilling out on the sofa in front of the TV, you might love nothing more than getting your body moving and overcoming a big challenge.

It’s a great way to embrace a healthy lifestyle together, and you’ll have plenty of opportunities to laugh and chat as you go for a run each night. Plus, you will both feel a great sense of achievement as you cross the finish line, which you couldn’t have done without each other’s support and encouragement.

Watch a Sports Movie or TV Series

It is time to grab a blanket, turn the lights down low, light some candles, make some popcorn and watch a superb sports movie or TV series with your other half. After a busy day at work, you both can curl up on a sofa with some snacks before immersing yourselves in some sporting fiction on the small screen.

Regardless of whether you love football, soccer, boxing, or wrestling, there are a variety of films to suit the most die-hard sports fans, such as:

  • The Blind Side
  • Moneyball
  • The Fighter
  • Remember the Titans
  • Rocky
  • The Wrestler

You also can take your pick from various TV series that revolve around a sport, such as Friday Night Lights, Ballers, and Eastbound and Down, to name only a few.

Conclusion

As you can see, there are numerous activities you can embrace with your sports-crazy other half. So, make them feel loved on your next date night by taking them to a big game, booking a table at their favorite sports bar, or creating a romantic backdrop for a sports-filled movie night.

10 Things Life Taught Me After I Decided To Stay Friends With My Ex

I’ve never been someone who could hold a grudge against a partner after I end a relationship. In fact, I’ve always been on the other side of that spectrum. I know it sounds strange, but I’ve always believed that two people can stay friends even though they can’t make it as a couple.

Especially if they had many things in common.

Long story short, even though I believe in friendship after a relationship, I too have experienced the pain of not being able to control my feelings.

Here’s what life taught me after I decided to give my ex-partner a chance as a friend:

1. First things first. This may not work for everybody out there. Therefore, if you try to be friends with your ex and realize that being around them makes you feel uncomfortable, don’t be afraid to tell the truth. You shouldn’t have to hide your feelings.

2. Staying friends doesn’t mean that you have to see each other every day or hang out every weekend. Being a friend with them can also mean sending them a birthday postcard or calling them to congratulate on their happy news.  

3. However, it is important to have in mind that if you decide to be friends with your ex-partner, you have to ask yourself whether you are fine with eventually seeing them with another woman. Even though it sounds like it’s not a big deal, this is something that is truly difficult for some people. If you have some leftover feelings for your ex-partner, this may not be a good idea.

4. If you decide to be friends, make sure you stay friends. Friends with benefits is not being friends. Deny it all you want, but once you enter that unknown territory, things might change for the worse.

5. Have in mind that your friendship might not last. Still, that doesn’t mean that your beautiful memories together will fade away.

6. Don’t decide to be friends with them just because you think that you might get them back. If you didn’t make it as a couple and they want to keep you as a friend, but you still have feelings for them, being their friend won’t make them fall back in love with you. Respect their feelings.

7.Know that no matter how much you want to maintain that connection between you two, your relationship will never be the same. You might not laugh at the same things. You may not get the same person you once had.

8. A lot of people will tell you that this is a bad idea. A lot of people will try to convince you to stop fooling yourself. If you are aware of your feelings and your ex-partner’s intentions, ignore all of them. Do what your heart tells you to do. “Exes cannot be friends” is one of the biggest clichés.

9.If you need to end the relationship, end it. But don’t think that staying friends will give you the closure you need. Being with this person will be painful if you haven’t sorted your emotions first.

10. Last but not least, this is something that I personally believe in. That doesn’t mean that you have to agree with it or do the same. If you need time to heal, give yourself time. If you want to see them and maintain your connection, do it. If you don’t feel ready to let them into your life after your breakup, move on. If you don’t feel comfortable hanging out with your ex-partner, don’t be friends. The fact that friendship with an ex-partner worked out for me doesn’t mean that it has to work out for everybody out there too.

Follow your emotions and listen to what your heart says. Always!

Tricks for building muscle and losing fat

By, Angela Williams

When it comes to knowing what foods you should and shouldn’t eat, it can be a bit confusing. Knowing whether something is considered healthy or good for a muscle-building diet can be difficult with all of the different diets and articles out there. Now although this article is about the best foods to eat to lose weight and gain muscle, it’s important to understand that working out goes hand in hand. Without the help of a daily workout, the process will become a lot longer.

Majority of the issue when trying to lose weight is based on the foods that you eat, but physical activity is essential for the process. One thing that we want to mention when you are beginning your weight loss journey is to immediately forget the scale. At least for a bit of time, don’t even think about getting on the scale to watch your weight. Since muscle weighs more than fat, you might become shocked when you see that your numbers have increased. But yet, your favorite pair of jeans suddenly fit better and that’s because the fat is shedding off.

Now, let’s get to everyone’s favorite topic, food. Creating good nutrition habits early on is the best way to maintain a healthy lifestyle, but we understand that not everyone starts off like this. Training yourself to eat healthy unprocessed foods is something that can definitely be done and taught over time. Fueling your body with nutritious foods is the key to any well-balanced diet.

What are the best foods to eat to lose weight and gain muscle?

Eating the proper amount of fats and proteins is the most important part of being sure that you are gaining muscle rather than fat. Any time that you overindulge in one item, you may be causing your body to create fat and not muscle. When it comes to dieting, balance is everything. Rather than restricting yourself and going into deprivation mode, just balancing your foods will do the trick. Being sure to get proper amounts of protein, healthy fats, and fiber carbohydrates is vital. Depending on your goals and your current weight, your caloric needs will vary. There are plenty of amazing apps that you can use to track your food and workouts to be sure you are meeting your daily needs. You should be aiming to have protein and veggies with every meal and minimal carbs. Some healthy examples are:

Tip 1: Eat protein with every meal

  • Eggs
  • Chicken and turkey
  • Beef, Pork and Lamb
  • Tuna, Salmon and Sardines
  • Whole Milk, Cheese, Greek Yogurt and Whey Protein

Tip 2: Eat veggies with every meal

  • Spinach
  • Broccoli
  • Kale
  • Bell Pepper
  • Cabbage

Tip 2: Eat carbs one time per day, preferably early in your day

  • Quinoa
  • Oatmeal
  • Bread
  • Brown Rice
  • Potatoes/Sweet Potatoes

What diets can I do to lose fat and gain muscle quickly? 

A lot of times when people are looking to lose fat they immediately turn to extreme diets and try to lose an excessive amount of weight quickly. The key is to not lose weight fast, but rather slow and steady. When you drop weight too fast, chances are you will put it back on just as quickly. Not only will the weight go back on faster, but while you are losing weight, you are not just losing fat, but rather you are losing muscle. This would solely defeat your ultimate purpose. Also, women and men are very different when it comes to dropping weight fast.

Women have other parts of their bodies to be cautious of when dropping excessive weight. Losing large increments of weight leads to saggy skin, decreased breast tissue and loss of muscle definition. In fact, the foods that we have listed will not only help increase muscle and decrease fat, but also keep your body including your breasts toned and firm. Ladies, you will want to keep that in mind when thinking about the next fad diet you are following.

Should I do excessive amounts of cardio? 

If you are looking to simply lose weight and you are not too concerned about gaining muscle, then sure, cardio is probably for you. If you are trying to gain muscle definition, then excessive cardio is going to be a no. When your main goal is to gain muscle, you will be better off focussing on high-intensity interval exercises. This is the best way to get rid of belly fat and lean out. When you do HIIT workouts you are actually burning calories for hours after your workout is completed. Which if you’re following along you will know that the more calories you burn, the more fat you lose.

What foods should I eat before and after my workout?

Not feeding your body before and after a workout will hinder the weight loss, muscle gain process. Your body needs energy to fuel off of before a workout and your body will get that from food. Eating a small portion of carbohydrates before a workout is a great way to get the most from your gym session. Timing is everything when it comes to eating, eating your meal about 2-3 hours before you exercise is best. If you don’t have much time, you can eat a piece of toast with honey to give your body the proper amount of fuel beforehand. Now when you finish your workout, it is essential to feed your muscles. The best foods to eat after a workout would be something with dairy protein, eggs, carbohydrates or omega 3 fatty acids. These foods will have you on the way to recovery in no time.

The conclusion 

Losing weight and gaining muscle is not as complicated as most would make it seem. As long as you are staying consistent with your workouts, eating proper foods and watching your caloric intake then the process will be smooth. The important thing to remember is to never deprive yourself of anything and do everything in moderation. Focus on more strength training and a little less cardio if your ultimate goal is to gain muscle and burn fat. Lastly, remember that patience is key and getting to your goals will take some time but if done the right way, you won’t have to worry about it coming back quickly.

These Are 10 Inspiring And Amazing Traits All People With True Integrity Have

Integrity is one of the most important qualities a person can have. Some people believe that integrity is always doing the right thing. And some think that it is doing the right thing even when there is no one there.

Personally, I agree with the latter. People who have integrity don’t do the right thing just to show people how noble and kind they are. They do it because to them there is no other alternative than what’s good for everybody. They do not expect your gratitude or praise for their actions. Their integrity is a way of life.

In a world full of wrongdoers, double-crossers, and liars, they are the change that we all wish to be. Here are 1o inspiring and amazing traits that only people with real integrity possess:

 1. They are authentic. They are breath of fresh air. They are creative, unique and genuine. But the most important thing that makes them stand out from the crowd is the fact that they aren’t trying to be above other people. They shine with their own light.

2. They respect other people’s time. People with true integrity won’t keep anyone waiting for them because they know just how limited and precious time is. That is why they highly appreciate other people’s time.

3. They give credit where it’s due. These human beings could never steal someone’s shine. They don’t see life as a competition. They know that each and everyone has their own journey while they are here. People with high integrity give credit where it’s due. They are not intimidated by someone’s success.

4. They are very humble human beings. They don’t mind doing the dirty work and walking a few miles more if that is what it takes to get where they want to. People who possess true integrity know that everything in life must be deserved.

5. They know when to say I am sorry. These people know that making mistakes is rooted deep in our nature. They know that they can also mess up, just like everyone else, but the difference between them and everyone else is their reaction to their mistakes. While some prefer to blame others, people with integrity choose to apologize and move on.

6. They don’t need to argue when they are not right. People with integrity know that their opinion is just as important as anybody else’s. That is why they respect people’ s differences and they always choose to agree to disagree.

7. They are honest. They don’t appreciate when someone is trying to cover something up just so they can save themselves. People with integrity don’t like getting into a mess of lies, even if it’s a white life. They prefer the truth.

8. They never take advantage of people. A person with true integrity will never ever get close to someone just to take advantage of them. These people are honest, kind and empathic.

9. They give the benefit of the doubt. On top of it all, they are always willing to give the benefit of the doubt. That’s because they’ve chosen to stick to their belief that there is good in every human being. They will choose to believe you until you prove them wrong. That’s how pure and kind their heart is.

10. They say it like it is. People with integrity don’t really care what others have to say about them. They know exactly how much they are worth. And they don’t hesitate to tell the truth. They say it like it is, regardless of how other people feel about it. That is what makes them the most trustworthy individuals alive.

Source: Athena LeTrelle