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10 Easy Tips To Live By



1. Cook from scratch.

This is one of the most important life skills you can learn. It allows you to have complete control of what goes into your food.

2. Eat a balanced diet.

Aim to eat a balanced diet that contains each of the food groups in the correct proportions.

3. Variety is key – eat the rainbow.

Fill your diet with a wide range of fruits, vegetables, lean meats, fish, eggs, pulses, nuts, seeds, wholegrains and naturally low fat dairy foods. When it comes to fruit and veg, different colours provide your body with the different nutrients it needs to stay strong and healthy – it’s not just greens that are good for you!

4. Understand what you’re eating.

Make an effort to learn about the food you’re eating – we all need to understand where food comes from and how it affects our bodies.

5. Eat nutritious calories.

Make sure the majority of your energy intake comes from nutritious calories that also provide your body with nutrients like vitamins, minerals, protein, fibre and good fats. Avoid empty calories.

6. Don’t skip breakfast.

Breakfast kick-starts your metabolism and helps you to be alert and awake throughout the day. Make sure you always eat a nutritious breakfast. Make it wholesome and make it count.

7. Read the small print.

It’s important to read packaging correctly. Be aware of the recommended portion sizes, and the sugar, salt and saturated fat contents. Remember that not all E-numbers are bad, but too many is often a bad sign.

8. Drink more water.

Water is an essential part of your diet. Drink plenty of water and avoid empty calories from things such as fizzy drinks, energy drinks or juices with added sugar. Eat your calories don’t drink them.

9. Keep active.

Exercise is an extremely important factor in staying healthy so try to be as active as you can.

10. Sleep well.

Make sure you get enough sleep – it’s an essential part of being healthy and directly affects how well we are able to learn, grow and act in life. While we’re asleep, our bodies have that all-important time to repair.

Source : Jamie Oliver Blog.

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“ Regular, good-quality sleep is essential for your body’s physical repair process, but also for your mental health and agility,” says Dr Guy Meadows, sleep and sports scientist, and cross-channel swimmer.

Scientists divide sleep into five stages: “The deep sleep of stages three and four is when your body releases human growth hormone (HGH) to repair muscles and bones,” says Meadows. “Stage five is rapid eye movement (REM) sleep. It’s when you dream, when you lay down memories and boost cognitive performance, enhancing skills and techniques you’ve learned during training.”

Research from Trent University in Ontario, Canada, showed complex learning tasks such as getting the hang of a new song on Guitar Hero become easier if you sleep well – so the same goes for learning swim technique or mastering fast transitions.

Good sleep, good performance.

The boffins who make it their business to find out what boosts athletic performance have revealed that good quantities of sleep increase sprint time, energy levels and shooting accuracy in basketball players; and improve athletic vigour and alertness for footballers.

A study using Stanford University men’s and women’s swimming teams also revealed that athletes who extended their sleep to 10 hours per day for six to seven weeks swam a 15m sprint 0.51 seconds faster, reacted 0.15 seconds quicker off the blocks, improved turn time by 0.10 seconds and increased kick strokes by five kicks, as well as setting personal bests.

Bad sleep ? You guessed it…

Just as filling up your Z-tank helps you reach optimum performance levels, skimping on sleep can put unwanted obstacles in the path to your next personal best. “There are basic things your body needs to function properly – temperature regulation, energy recovery, and heart function are all affected by sleep as well as things like concentration and focus.”

Studies have shown various detrimental effects of chronic sleep deprivation – from reducing the performance of the heart, to increasing blood pressure, anxiety and depression, and interference with blood sugar metabolism. “Lack of sleep over several weeks results in persistent fatigue and ultimately overtraining syndrome,” says endurance coach and sports scientist Scott Murray.

Read all here : Bike Radar

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Will Smith’s Top 10 Rules For Success

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How to Develop Your Balance Skills.

Cycling requires good balance. This is a skill that can be developed like any other, but it requires suitable training along with good reaction time, coordination, agility, power, and speed. Developing your balance will enable you to handle the bike more effectively and respond to changing environments, such as different or uneven ground surfaces, and changes in direction, such as during cornering. Balance can also help you when cycling slowly as you go up hills or enter traffic.

While you can develop balance and its associated skills by going out on your bike, in order to progress these skills you need to get out of your comfort zone. This is not always safe to do when out on the road, and weather may also preclude this training. Thankfully, you can develop these skills very easily in the gym environment.

Any slightly unstable, yet safe surface could be used. Since the exercises need to be relevant to cycling, the movements will emulate the body motion that occurs when on the bike.

Exercise #1: Just Balance.
The first exercise uses a simple balance board. Stand with your feet equally spaced from the center of the board. Just balance, keeping the board level.


  • Stand in a split stance and keep the board level.
  • Balance while holding a weighted bar (similar to holding handlebars), ViPR, or something similar.
  • Add squats into the exercise to flex your knees.

Exercise #2: Rock Back and Forth.
The second exercise takes the first exercise and adds movements similar to those you do when cycling. Standing with a split stance, one foot in front of the other, and with knees slightly flexed, rock the board backward and forward. Keep control of it and do not let it tip side to side.

Performing this exercise slowly and while remaining in control will result in better benefits than trying to cheat and do it quickly. This exercise can be progressed by choosing a larger and higher balance board or by holding an object in a handlebar position.

Another further progression is to perform squats so the knees flex while tilting the board to resemble pedaling or cycling over uneven ground like mountain biking.

Exercise #3: Tilt Side to Side.
For this third exercise, you stay on the balance board, but you stand in a symmetrical stance. Tilt the board side to side so that one foot is higher than the other, similar to the stance you would take when cornering.

This may be progressed by holding a weighted bar to resemble handlebars, selecting a more unstable surface, or performing squat actions as you move the board from side to side.

Exercise #4: Lunge.
The fourth exercise uses the balance board or unstable surface on the leading foot of a lunge. This simulates the downward stroke of the leading foot when pedaling. As before, this can be progressed by adding greater instability and holding a bar to represent handlebars.

Start these exercises with only a small level of instability initially. Then gradually increase the level of challenge as you become more confident and acquire a greater level of control. Beware of people and objects around you so no injury should occur if you fall.

Source :

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Happy Ramadhan 1437H 2016

Image Belongs To : Famz DA

Ramadan also known as Ramdhan – a month of obligatory daily fasting in Islam is the ninth month in the Islamic lunar calendar. Daily fasts begin at dawn and end with sunset. Special nightly prayers called, Taraweeh prayers are held. The entire Quran is recited in these prayers in Mosques all around the world. This month provides an opportunity for Muslims to get closer to God. This is a month when a Muslim should try to :

  • Speak no evil
  • Hear no evil
  • Do no evil
  • Look to Allah with fear and hope
  • See not what displeases Allah

” O you who believe! Fasting is prescribed for you as it was prescribed for those before you, that you may become God-fearing.” (The Quran, 2:183).

The Prophet (peace and blessings be upon him) said : Whoever fasts during Ramadan with faith and seeking his reward from Allah will have his past sins forgiven. Whoever prays during the nights in Ramadan with faith and seeking his reward from Allah will have his past sins forgiven. And he who passes Lailat al-Qadr in prayer with faith and seeking his reward from Allah will have his past sins forgiven (Bukhari, Muslim).

Ramadan ends with a day long celebration known as Eidul-Fitr. Eidul-Fitr begins with a special morning prayer in grand Mosques and open grounds of towns and cities of the world. the prayer is attended by men, women and children with their new or best clothes.

A special charity, known as Zakatul-Fitr is given out prior to the prayer. The rest of the day is spent in visiting relatives and friends, giving gifts to children and eating.

What Do People Do ?

Muslims worldwide fast (or sawm) during the hours of daylight in Ramadan. They do not eat, drink, smoke or engage in sexual intercourse during the fast. They also focus on reading the Koran (Qu’ran), donating to charities (zakaat). Some people try to recite the entire Koran by the end of Ramadan.

Communal prayers and meals are held at mosques or in private homes in many Islamic communities in the evenings of Ramadan. The prayers and meals are usually well-attended. Some people spend the entire night praying or reading Islamic texts at a mosque, particularly on Laylat-al-Qadr, which is in the last third of Ramadan. Many people of Islamic faith give money for various charitable causes, such as providing food and new clothes for those in need.

The Sun rises and sets at different times around the world so many people use applications, including time calculators, electronic reminders and printed calendars, to remind them of when the Ramadan fast starts (when the Sun rises) and pauses (when the sun sets) in their time zone.

Source : Time & Date.Com.

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