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Beach muscles and Olympic lifts draw more attention. But the many little stabilizer muscles around your shoulders, hips, and midsection — collectively the core — provide a strong foundation. Challenging the stability and mobility of these key muscles with medicine balls, physioballs, mini-bands, and rotational movements (lifting, chopping) pays huge dividends.
Health-food stores sell creatine supplements in capsule, chewable, and powdered form, the most popular being the powder. One teaspoon of powder contains 5 grams (g) of creatine monohydrate. The recommended daily dose is 1-2 teaspoons dissolved in 8 ounces of water or sweetened beverage. Manufacturers and distributors suggest a five- to seven-day loading phase with intake of 10-20 g (2-4 scoops) daily to fill up the muscle. The maintenance phase of 5-10 g/day is recommended before and/or immediately following a workout. This protocol is claimed to increase creatine muscle stores by 20-50%.
Maughan RJ, King DS, Lea T. Dietary supplements. J Sports Sci. 2004 Jan;22(1):95-113.Kreider RB. Dietary supplements and the promotion of muscle growth with resistance exercise. Sports Med. 1999 Feb;27(2):97-110.Kerksick CM, Rasmussen CJ, Lancaster SL, et al. The effects of protein and amino acid supplementation on performance and training adaptations during ten weeks of resistance training. J Strength Cond Res. 2006 Aug;20(3):643-53.Update of Cochrane Database Syst Rev. 2001;(1):CD002946. Glucosamine therapy for treating osteoarthritis. Cochrane Database Syst Rev. 2005 Apr 18;(2):CD002946.AIS Sports Nutrition - AIS Sports Supplement Program 2007.
Co-ingesting creatine with caffeine partially negated the benefits of creatine supplementation (at 5mg/kg bodyweight) during the loading phase in one study. The exact mechanism responsible for this effect is not known, but might be related to opposing actions on muscle contraction time. However, another study in trained men found that co-ingestion of 300mg caffeine per day during creatine loading at 20g per day (split into 4 doses) had no effect on bench press 1RM, time to fatigue, or sprinting ability. However, this study also found that creatine alone or when combined with caffeine had no effect on any of these parameters over placebo, either. Thus, the study may have been underpowered or done in too short a time frame (the test was done after only 5 days of loading) to observe any possible effects.
The main storage area of creatine in the human body is the skeletal (contractile) muscle, which holds true for other animals. Therefore, consumption of skeletal muscle (meat products) is the main human dietary source of creatine. Since vegetarians and vegans lack the main source of dietary creatine intake, which has been estimated to supply half of the daily requirements of creatine in normal people, both vegetarians and vegans have been reported to have lower levels of creatine. This also applies to other meat-exclusive nutrients, such as L-Carnitine.
Creatine supplementation in the under 18 population has not received a great deal of attention, especially in regards to sports/exercise performance. Despite this, creatine is being supplemented in young, <18 years old, athletes [52,53]. In a 2001 report  conducted on pupils from middle and high school (aged 10 – 18) in Westchester County (USA) 62 of the 1103 pupils surveyed were using creatine. The authors found this concerning for 2 main reasons: firstly, the safety of creatine supplementation is not established for this age group and is therefore not recommended. Secondly, it was speculated that taking creatine would lead on to more dangerous performance enhancing products such as anabolic steroids. It is important to point out that this potential escalation is speculation. Furthermore, a questionnaire was used to determine creatine use amongst this age group and does not necessarily reflect the truth.
Creatine supplementation at 300mg/kg for one week (loading with no maintenance) in youth subject to six repeated 35m sprints (10s rest, known as the Running-based Anaerobic Sprint Test or RAST) noted that the increased average and peak power output seen in creatine was not met with a reduction in fatigue, although there was an attenuation in inflammation from exercise (TNFα and CRP).
Carducci, C., Birarelli, M., Leuzzi, V., Carducci, C., Battini, R., Cioni, G., and Antonozzi, I. Guanidinoacetate and creatine plus creatinine assessment in physiologic fluids: an effective diagnostic tool for the biochemical diagnosis of arginine:glycine amidinotransferase and guanidinoacetate methyltransferase deficiencies. Clin Chem 2002;48(10):1772-1778. View abstract.
Contrary to the sound of the name, glucosamine is not a glucose replacement drink but a naturally occurring compound that has received publicity and wide support as a supplement for the relief of arthritis pain and possible prevention of further joint damage. Glucosamine has been popular with sports people of all types, including weight trainers, particularly for knee arthritis and pain. Glucosamine seems to be safe to use.
Creatine is not an essential nutrient as it is naturally produced in the human body from the amino acids glycine and arginine, with an additional requirement for methionine to catalyze the transformation of guanidinoacetate to creatine. In the first step of the biosynthesis these two amino acids are combined by the enzyme arginine:glycine amidinotransferase (AGAT, EC:184.108.40.206) to form guanidinoacetate, which is then methylated by guanidinoacetate N-methyltransferase (GAMT, EC:220.127.116.11), using S-adenosyl methionine as the methyl donor. Creatine itself can be phosphorylated by creatine kinase to form phosphocreatine, which is used as an energy buffer in skeletal muscles and the brain.
But muscle can’t turn into fat, just like mud can’t turn into gold. If you quit lifting, your muscles mass will decrease over time because there’s no training to stimulate your body to keep it. And your body-fat level will increase if you don’t start eating less (since you burn less). The obvious solution when you stop lifting is to also stop eating so much.
Small but significant is good. It’s especially helpful during short periods of extremely powerful physical activity, particularly if those short bursts of activity are repeated, as in weightlifting, sprinting or football, for example. The study also says that creatine supplementation is associated with enhanced strength gains in strength training programs, which could be related to the greater volume and intensity of training that you can achieve when you’re taking creatine supplements. Plus, according to the study, there’s no evidence of gastrointestinal, renal or muscle cramping complications – more good news.
Take your vitamins. In addition to a well-balanced diet, include a multivitamin supplement to your dietary regimen. It will ensure that your body is getting the full amount of vitamins and minerals it needs to stay healthy. There are many options, depending on your age, your sex, and your particular health and diet needs. Find the one that's right for you, and make it part of your daily routine.
Makes You Healthier: If you’re looking for a workout in which you get the biggest bang for your buck, strength training is it. Strength training increases bone density, builds a stronger heart, reduces your resting blood pressure, improves blood flow, halts muscle loss, helps control blood sugar, improves cholesterol levels, and improves your balance and coordination (turning you from this, to this).
You are encouraged to confirm information obtained from or through this website with other sources. Our content is not a substitute for qualified medical advice. The supplement summaries on this website may not include all the information pertinent to your use. Before starting a diet, taking new supplements, or beginning an exercise program, check with your doctor to clear any lifestyle changes. Only your doctor can determine what is right for you based on your medical history and prescriptions.
In October 1994, the Dietary Supplement Health and Education Act (DSHEA) was signed into law in the USA. Under DSHEA, responsibility for determining the safety of the dietary supplements changed from government to the manufacturer and supplements no longer required approval from the U.S. Food and Drug Administration (FDA) before distributing product. Since that time manufacturers did not have to provide FDA with the evidence to substantiate safety or effectiveness unless a new dietary ingredient was added. It is widely believed that the 1994 DSHEA further consolidated the position of the supplement industry and lead to additional product sales.
Beginners are advised to build up slowly to a weight training program. Untrained individuals may have some muscles that are comparatively stronger than others; nevertheless, an injury can result if (in a particular exercise) the primary muscle is stronger than its stabilizing muscles. Building up slowly allows muscles time to develop appropriate strengths relative to each other. This can also help to minimize delayed onset muscle soreness. A sudden start to an intense program can cause significant muscular soreness. Unexercised muscles contain cross-linkages that are torn during intense exercise. A regimen of flexibility exercises should be implemented before weight training begins, to help avoid soft tissue pain and injuries.
Bodybuilders do cardio training such as running and using a StairMaster StepMill to burn fat and make their muscles more visible. “Do cardio throughout the year at least three days a week for at least 30-40 minutes, whether it be first thing in the morning on an empty stomach or after a post-workout protein shake,” says Heath. “Cardio won’t kill your gains as much as you think, you’ll see how much muscle you really have.” Break a sweat to stay lean ’round the clock.
The NitroSurge pre-workout supplement by Jacked Factory aims to get you pumped and focused before a gym session. Besides L-Citrulline, this supplement also contains performance-enhancing betaine anhydrous and beta alanine. It also contains L-theanine which has shown to inhibit nerve cell damage in one study. For energy-boosting benefits, the NitroSurge is also equipped with caffeine and AstraGin for energy metabolism. Before you buy, consider if you fall under the following circumstances in which this pre-workout would be beneficial to you:
The majority of creatine in the human body is in two forms, either the phosphorylated form making up 60% of the stores or in the free form which makes up 40% of the stores. The average 70 kg young male has a creatine pool of around 120-140 g which varies between individuals [10,11] depending on the skeletal muscle fiber type  and quantity of muscle mass . The endogenous production and dietary intake matches the rate of creatinine production from the degradation of phosphocreatine and creatine at 2.6% and 1.1%/d respectively. In general, oral creatine supplementation leads to an increase of creatine levels within the body. Creatine can be cleared from the blood by saturation into various organs and cells or by renal filtration .
In a mouse model of allergin-induced asthma, where mice were sensitized by ovalbumin for three weeks and then given 500mg/kg creatine, supplementation induced an increase in asthmatic hyperresponsiveness to low but not high doses of methacholine. This hyperresponsiveness was associated with increased eosinophil and neutrophil infiltration into the lungs, and an increase in Th2 cell cytokines (IL-4 and IL-5) alongside an increase in IGF-1, which is known to influence this process. Interestingly, there was a nonsignificant increase in responsiveness in mice not sensitized to ovalbumin.
As Heath talked in the office, Cremona presented him with steak and white rice. It was takeout, from Outback Steakhouse, because the two had just returned from a weeklong trip. Heath reached toward a bouquet of round plastic jars filled with powdered supplements. He scooped powder from one into a water bottle, shook it and drank. He compared himself to a racecar, always in need of fuel and delicate tinkering.
On top of this, you’ll need to consume more calories than you’re burning. Burning more calories each day than you eat is a great way to lose weight, but if your goal is to put on muscle mass, this can make the process much harder. Your body requires calories to build new muscle tissue, but this can’t occur if all the body’s energy is being used up for daily processes. Because of this, some bodybuilding supplements include weight gainers to help you get more healthy calories in your diet.
First off, every single resistance-training athlete in the world should be very thankful for bodybuilding training. It was bodybuilding that brought weight training to the mainstream. The bottom line is that the average gym goer is MORE interested in how they look vs. how they perform. 99% of every client I ever trained had an aesthetic goal as their primary goal. In my 20 plus years as a trainer I can count maybe 10 clients who said, “My goal is to be able to bench press or squat or lift more weight.” It was the aesthetic focus of bodybuilding that opened the doors for all other resistance training pursuits to enter into the mainstream.
In humans, studies that investigate links between serotonin and creatine supplementation find that 21 trained males, given creatine via 22.8g creatine monohydrate (20g creatine equivalent) with 35g glucose, relative to a placebo of 160g glucose, was found to reduce the perception of fatigue in hot endurance training, possibly secondary to serotonergic modulation, specifically attentuating the increase of serotonin seen with exercise (normally seen to hinder exercise capacity in the heat) while possibly increasing dopaminergic activity (conversely seen to benefit activity in the heat).
It turns out yoga isn’t the only form of exercise that could strengthen your inner self. In fact, one study comparing the effects of hatha yoga and resistance exercise found that both activities improved mental health and wellbeing. Each group was less depressed, and the folks pumping iron enjoyed improved body image, too. “We know that all exercise improves mood,” explains Jeffrey A. Katula, PhD, associate professor of health and exercise science at Wake Forest University in Winston-Salem, North Carolina. “But I think resistance training provides something different emotionally to people.”
Try this little exercise some time: follow the supplement plan provided above for at least three months. Then quit all supplement use for a further three months and watch what happens. Sure, most supplement marketing involves hype and some companies make laughably outrageous claims, but there is no secret as to why the supplement industry is booming. Supplements work.
The structure of cyclocreatine is fairly flat (planar), which aids in passive diffusion across membranes. It has been used with success in an animal study, where mice suffered from a SLC6A8 (creatine transporter at the blood brain barrier) deficiency, which is not responsive to standard creatine supplementation. This study failed to report increases in creatine stores in the brain, but noted a reduction of mental retardation associated with increased cyclocreatine and phosphorylated cyclocreatine storages. As demonstrated by this animal study and previous ones, cyclocreatine is bioactive after oral ingestion and may merely be a creatine mimetic, able to phosphorylate ADP via the creatine kinase system.
Most experts recommend starting with your larger muscle groups and then proceeding to the smaller muscle groups. The most demanding exercises are those performed by your large muscle groups and you will need your smaller muscles to get the most out of these exercises. But, don't feel limited by that. You can do your exercises in any order you like and changing the order is a great way to challenge yourself in different ways.
Recommended Dose: In Shannon Clark's article, "6 Ways To Get More Energized For Your Workouts", Dr. Chris Lockwood recommends between 1.36 and 2.5 milligrams of caffeine per pound of bodyweight. That would be 200-375 milligrams for a 150-pound person. If that leaves you jittery, try less. Determine your tolerance and find the dose that works best for you.
Safety. In general health terms, most medical opinion is that up to three cups of coffee a day are not harmful, and may even have some benefits, although some people respond to the stimulant properties with more problems than others. Heart palpitations and restlessness are experienced by some caffeine drinkers. In pregnancy, one or two cups each day are thought to be without harm to the fetus.
Because the distribution of muscle strength is unique to each there is no short answer to this question. A personal trainer simply cannot tell all his/her customers to perform a bench press using 100 pounds because it will be too difficult for some and too easy for others. Rather the idea here is to use the right amount of weight that will make you successful in accomplishing the objective set previously (muscle power, strength or endurance).
Although creatine is a natural component of food, the amount of food required to supersaturate the muscle with PCr may not be feasible. For example, it could require 22 pounds of meat daily . If creatine monohydrate is proven to be a safe and effective ergogenic aid, creatine supplementation may be the simplest way to increasing muscle stores. It may be beneficial to avoid caffeine if taking creatine supplements. One study showed that caffeine diminished strength gains seen with creatine use .
Creatine citrate is creatine bound to citric acid, or citrate. Creatine citrate does not differ greatly from monohydrate in regard to absorption or kinetics. Note that creatine citrate is more water-soluble than monohydrate, but creatine absorption is generally not limited by solubility. The increased water solubility may play a factor in palatability.
The creatine kinase system appears to be detectable in endothelial cells. Under basal conditions, creatine itself is expressed at around 2.85+/-0.62μM (three-fold higher than HUVEC cells). When incubating the medium with 0.5mM creatine, endothelial cells can take up creatine via the creatine transporter (SLC6A8) and increase both creatine (almost doubling) and phosphocreatine (nearly 2.5-fold) concentrations.
The major controversies regarding creatine are its side effects and the best form to use. Nearly all side effects attributed to creatine, such as muscle cramps, kidney disease and gastrointestinal disturbances, haven't proved significant under controlled scientific scrutiny. Although various claims are made for a variety of creatine supplements, creatine monohydrate, which is 99 percent absorbed, is the best form to use.
Without supplementation, approximately 14.6mmol (2g) of creatinine, creatine’s urinary metabolite, is lost on a daily basis in a standard 70kg male ages 20-39. The value is slightly lower in females and the elderly due to a presence of less muscle mass. This amount is considered necessary to obtain in either food or supplemental form to avoid creatine deficiency. Requirements may be increased in people with higher than normal lean mass. Creatine excretion rates on a daily basis are correlated with muscle mass, and the value of 2g a day is derived from the aforementioned male population with about 120g creatine storage capacity. Specifically, the rate of daily creatine losses is about 1.6%-1.7%, and mean losses for women are approximately 80% that of men due to less average lean mass. For weight-matched elderly men (70kg, 70-79 years of age) the rate of loss of 7.8mmol/day, or about half (53%) that of younger men.
It can be hard not to compare yourself to Schwarzenegger, with his action-star movie career, his stint as a president-appointed fitness ambassador and his election as governor of California. Chang said that Heath’s personality, including his charisma and outspokenness, is similar to that of Schwarzenegger, who is still omnipresent and beloved in the sport.
Creatine transport has been shown to increase when muscle creatine stores are depleted. This was only noted to occur in muscle with particular fiber types (soleus and red gastrocnemius), while other fiber types, such as white grastrocnemius, did not show any clear trend. This indicates that transport in relation to total creatine levels varies across different muscle fiber types.
Creatine supplementation appears to augment the anti-cancer effects of Vitamin C and methylglyoxal, a metabolic by-product of glycolysis. Methylglycoxal appears to inhibit step 1 of the electron transport chain in isolated mitochondria and cancerous mitochondria, but has not been implicated in doing so in normal tissue, as protective measures in normal cells appear to exist.
In summary, creatine salts have been show to be less stable than CM. However the addition of carbohydrates could increase their stability . The potential advantages of creatine salts over CM include enhanced aqueous solubility and bioavailability which would reduce their possible gastrointestinal adverse effects . The possibility for new additional formulation such as tablets or capsules is interesting for its therapeutic application due to its attributed better dissolution kinetics and oral absorption compared to CM . However more complete in vivo pharmaceutical analysis of creatine salts are required to fully elucidate their potential advantages/disadvantages over the currently available supplement formulations.
The best way to know the real progress you’re making is by recording it on video or taking photos. “Photos mean everything because if you can take them in the same areas and in the same poses, you’ll see your strengths and weaknesses clearly,” says Heath. “Revise your training and diet programs to eliminate weaknesses.” Keep a file of your progress to see just how far you can take your fitness.
Research shows that strength training is especially effective at raising EPOC. That’s because, generally speaking, strength-training sessions cause more physiological stress to the body compared to cardiovascular exercise, even higher-intensity cardio intervals. However, it’s worth noting that overall exercise intensity is what makes the biggest impact on EPOC. So squats, deadlifts, and bench presses with heavy weights are going to be much more effective at raising EPOC compared to bicep curls and triceps extensions with light weights.


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Sleep Apnea Oral Appliances Market 2025 With: Philips, Whole You, Fisher & Paykel Healthcare, Myerson, ResMed, SomnoMed, Heinen & Lowenstein, Oventus Medical Ltd, Compumedics Limited – Official, Panthera Dental Inc. , DynaFlex®, Airway Management Inc.
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The Sleep Apnea is mostly occurs in males and older adults due to smoking, nasal congestion, use of alcohol and sedatives or tranquilizers. It is a sleeping disorder in which breathing repeatedly stops and starts in the people. Some of the common symptoms of sleep apnea are difficulty in falling asleep (insomnia), loud snoring, abrupt awakenings accompanied by shortness of breath, episodes of breathing cessation during sleep ,awakening with a dry mouth or sore throat and morning headache ,excessive daytime sleepiness (hypersomnia), attention problems and irritability. There are some main types of sleep apnea that are obstructive sleep apnea, central sleep apnea and complex sleep apnea syndrome.
Global sleep apnea oral appliances market report contains data for historic year 2016, the base year of calculation is 2017 and the forecast period is 2018 to 2025. The Global Sleep Apnea Oral Appliances Market is expected to reach USD 652.06 million by 2025, from USD 197.8 million in 2017 growing at a CAGR of 16.08 % during the forecast period of 2018 to 2025. Some of the major players operating in the global sleep apnea oral appliances market are
· Whole You
· Oventus Medical
· Panthera Dental
· Airway Management
· Apnea Sciences
· Koninklijke Philips
· Fisher & Paykel Healthcare
· Löwenstein Medical
· Drive Devilbiss Healthcare
· BMC Medical
· Braebon Medical among others
The global sleep apnea oral appliances market is highly fragmented and the major players have used various strategies such as new product launches, expansions, agreements, joint ventures, partnerships, acquisitions, and others to increase their footprints in this market. The report includes Sleep Apnea Oral Appliances market shares of sleep apnea oral appliances market for global, Europe, North America, Asia Pacific and South America.
There are various oral appliances that are used for the detection of sleep apnea disorder. ‘SomnoDent’ is a sleep apnea oral appliance that is premium, custom-fitted dental device made for the treatment of snoring and obstructive sleep apnea. Another way of treating sleep apnea is using positive airway pressure (PAP) therapy by keeping the airway open as you sleep by providing a stream of air through a mask that you wear. .
· In October 2017, Whole You Inc (U.S.), a chemicals company and provider of innovative solutions launched new products to match its portfolio of oral appliances for obstructive sleep apnea and snoring named Respire Pink Endurance Framework (EF) and Respire Pink Micro.
· These appliances provides extra wearing comfort and are particularly designed for the people who need additional tongue space, or for the people with a smaller mouth.
· Advanced Brain Monitoring, Inc. (U.S.) announced the launch of a new innovative product by the name the Apnea Guard for the handling snoring and sleep apnea.
According to the National Sleep Foundation, a relatively new advancement that was approved by the FDA in 2014, hypoglossus nerve stimulation (HNS) is an entirely different approach to treating OSA. With HNS, a small device is surgically implanted in the chest, and can be turned on and off by the patient. While you sleep, the device monitors your breathing and stimulates a nerve that keeps the upper airway open.
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Sleep Apnea Oral Appliances Market Analysis
The sleep apnea oral appliances market analysis report covers detailed value chain analysis of the Market. The value chain analysis helps to analyze major upstream raw materials, major equipment’s, manufacturing process, and downstream customer analysis and major distributor analysis are mentioned in the report along with all the drivers and restrain for the market.
It presents a comparative detailed analysis of the all regional and player segments, offering readers a better knowledge of where areas in which they can place their existing resources and gauging the priority of a particular region in order to boost their standing in the sleep apnea oral appliances market.
· The global sleep apnea oral appliances market is segmented based on
· Geographical segments
· Based on product, the market is segmented into
· Mandibular advancement devices
· Tongue-retaining devices
· On the basis of type, the market is classified into
· Physician-prescribed/customized oral appliances
· Online OTC oral appliances
· Based on geography, the market report covers data points for 28 countries across multiple geographies namely North America & South America, Europe, Asia-Pacific and, Middle East & Africa.
· Some of the major countries covered in this report are U.S., Canada, Germany, France, U.K., Netherlands, Switzerland, Turkey, Russia, China, India, South Korea, Japan, Australia, Singapore, Saudi Arabia, South Africa and, Brazil among others.
Major Market Drivers and Restraints:
· Growing popularity of oral appliances in sleep apnea management growing number of surgical procedures.
· Technological advancements in oral appliances
· Large pool of undiagnosed sleep apnea patients
· Growing awareness about sleep apnea
· High prices of customized oral appliances
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If you are pregnant, or considering becoming pregnant, do not take vitamin A supplements without consulting your doctor or pharmacist. When taken in excess of 3000mcg retinol equivalents, Vitamin A can cause birth defects.
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Natures Sunshine Lwr Bowel Supp 100 Caps
Experience natural relief with Natures Sunshine Lwr Bowel Supp 100 Caps. This powerful supplement is designed to support a healthy lower bowel function, promoting regularity and digestive comfort. Made with a blend of natural ingredients, it gently cleanses the colon and helps maintain optimal bowel movements. With 100 capsules per bottle, this product offers long-lasting relief and convenience.
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We are aware that learning to combine working from home, spending time with family, and other obligations may be challenging (trust us). You certainly need some rest right about now more than ever, but your typical spa day might seem a little out of your price range. We’re prepared to assist. As it turns out, having a great massage spa day at home is simpler than you may imagine. We’re outlining the four key components of the ideal spa visit.
- Spa Essential 1: Preparation
The therapist responded without hesitation when we asked him to describe the most crucial element in organizing the couple’s spa day: preparation. Everything at a premium beer spa is set out to minimize disruptions so that you may rest uninterrupted from one treatment to the next. Therefore, ensuring you have everything you’ll need in advance enables you to enjoy this at-home spa day. Here are a few factors to remember as you prepare for the perfect at-home spa day:
Set your intention:
Set goals for yourself at this time and get in the right frame of mind for the day. Setting an intention can help you become more calm, attentive to your thoughts, and present-focused. Tomorrow, your to-do list (as well as your Instagram feed) will still be there.
Commit to a time:
A period when you won’t be disturbed is ideal for work or other commitments. Try scheduling it just like a beer spa appointment on your calendar. This might act as a prompt to yourself to commit to taking this time for some much-needed self-care.
Plan for what you’ll need:
Make a list of everything you’ll need for your perfect at-home couples spa day, including candles, matches, skincare items, towels, and snacks. And, if feasible, a babysitter.
Include your friends or significant other:
Think about putting up your tablet for a virtual spa day with pals who often accompany you to the spa! Choose a time when you can share the experience with your significant other if you have one. For example, they may learn how to put on a mask, or you can teach them massage methods and have them practice them. Of course, we completely understand if you need some alone time, but we believe that going to the spa with your loved ones is always a bit more enjoyable.
- Spa Essential 2: Ambiance
If you reflect on your most recent visit to a high-end spa, you’ll recall how the atmosphere immediately put you at ease. You were prompted to take deep breaths and let go of any stress by the pleasant sounds and fragrant odors. With three few steps, you can create this peaceful environment at home.
Create a relaxation room:
Try using your bedroom as a space to prepare your mind and body before your treatments rather than being restricted to your bathroom, which could or might not be as roomy as your preferred spa. Lay out your softest robe and slippers in the room, prepare some snacks, and perhaps add an eye mask to complete the experience.
Choose the perfect scent:
Consider using a candle, humidifier, or essential oil diffuser to infuse your area with healing fragrances. Therapists suggest using lavender, Roman chamomile, or cedar wood to reduce stress and maintain emotional equilibrium. Lavender, which is well recognized for its relaxing effects, promotes healing and lowers pressure. Roman chamomile helps ease stress and aid concentration, while grounding cedar wood fosters a sense of belonging and connection.
Set the mood with music:
The correct music may calm your thoughts and assist in blocking out any outside sounds. There are several spa playlists available on Spotify or other popular streaming services. Try using a sound machine or sleep sounds app for some relaxing ocean waves if you’d instead picture yourself on a beach somewhere. For the ultimate escape, combine coconut smells and water enriched with tropical fruits.
- Spa Essential 3: Revitalizing Treatments
The ideal massage spa treatment comprises two key components: goods and technique, regardless of whether your preferred service is a facial that makes you glow, a body scrub that restores your radiance, or a soothing massage. The therapist was kind enough to share his insider knowledge on replicating some fantastic treatments at home using items you might already have in your kitchen or can quickly have delivered from your neighborhood grocery shop. To reproduce your preferred luxurious treatment, adhere to the steps listed below.
Flawless microdermabrasion facial:
In a small dish, combine one tablespoon baking soda, 1 14 teaspoon water, and two drops of essential oil (optional) and stir until a liquid mixture forms. Use circular upward strokes to massage your face, neck, and decollate region. After rinsing, use your preferred moisturizer or face mask. This technique can help all skin types. However, it shouldn’t be used more than twice per week.
Skin-smoothing body scrub:
Combine 34 cups white or brown sugar with 12 cups fractionated coconut oil, 14 cups of your favorite essential oil, and enough liquid to get the desired consistency. No concerns if you don’t have coconut oil on hand. You may use any nut, grapeseed, or light oil as a replacement. Utilize circular motions to apply the mixture to your skin, then shower off.
Use high-quality massage oil or cream for a fantastic at-home massage. To leave your skin soft and smooth, try opting for one with skin-nourishing components like Vitamin E, A, and Jojoba.
- Spa Essential 4: Sips and Snacks
Snacks may not be necessary, but we respectfully disagree. Instead, treat yourself to handmade snacks in the relaxation room with a hint of sweetness, or it might be satisfying to have your favorite light lunch from the spa menu. But, of course, you must drink something cool to go with your delectable meal. After all, what would a massage spa day be without flavored waters and some bubbly?
Start your spa visit with a glass of your favorite sparkling wine (or sparkling grape juice). Then, add a few raspberries or any fruit you choose to add a touch of elegance. Staying hydrated is crucial when practicing massage; if you ask us, hydration always tastes a little bit better when combined with fresh fruit. Try using strawberries, lemon, and mint for a tasty citrus alternative. For a tropical variant, try pineapple, coconut, and lime. Serve cold or over ice, as appropriate.
For a refreshing but delicious snack, layer cream cheese, fresh dill, mayonnaise, and a pinch of sea salt on fresh bread or crackers. If you’re craving something sweet, pick a variety of tea biscuits or make your granola with essential ingredients like honey, coconut oil, almonds, and dried fruit. At 300 degrees, baked for about 20 minutes, and voilà! For a straightforward and tasty parfait, include some fresh fruit and yogurt.


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Free exercise and Yoga videos are still available
We have come to the end of our free online exercise and Yoga sessions for 2021. However, a video of each session is still available; 60 exercise and Yoga videos in all.
Videos are suitable for all levels and abilities but please consult with your doctor before starting new exercises.
Here are some sample videos for you to try…
If you would like to view all the free videos please send your contact details using the form below.
Watch sample exercise and Yoga videos on YouTube:
Get in touch
If you have any further questions or you require more information, please do not hesitate to get in touch.
Use the form to ask any questions, or contact us on our details below.
Phone: 01582 470 900
Email us by completing this form and we’ll get back to you soon
This programme has now been completed and is not now available.
You can still read full details below…
Free exercise classes
Free exercise equipment hire
Free laptop or tablet hire
Designed to help promote a healthy lifestyle and improve physical and mental wellbeing
By joining our sessions you will benefit from:
- Free exercise, Yoga and seated Yoga sessions
- Professional support and guidance from our expert trainers
- Virtual live sessions, so you can be part of a group but participate from anywhere with a good internet connection
- Watch pre-recorded sessions to take part when it suits you
- Access to our YouTube channel for more available sessions
- Having a more active and healthy lifestyle
- Huge improvements to your physical and mental wellbeing
Free exercise equipment and laptop/tablet hire
Our aim is to help break down any barriers that can impact taking part in exercise and being active at home.
To support this, we are able to loan out exercise and IT equipment to those that sign up.
Exercise equipment can be items such as resistance bands, exercise balls and mats. Our IT equipment is either a tablet or laptop.
Please contact us to enquire about gaining free loan equipment.
Loan equipment is subject to availability and upon payment of a deposit fee. Deposits are fully refundable, providing all equipment has been returned in a reusable condition.
To be eligible to join our classes you need to live in Bedfordshire and Luton
Our schedule of exercise classes
Between August and December, we will deliver a variety of weekly exercise sessions. They will be delivered over two separate programmes, consisting of eight weeks per topic.
- Whole-body workout
- Chair based exercise
- Cognitive & memory training
- Low impact cardio
- Bands, balls and bars
Yoga & seated Yoga schedules
- Standing Yoga
- Seated Yoga
Choose between live or pre-recorded sessions
Here is what people have been saying about the classes our fitness professionals have been running recently:
“It’s great that you give us different ways to do the movements. It means everyone feels welcome and included”
“It’s not only about getting fitter and stronger, but we also enjoy the social aspect of the class”
“Many thanks for all the lovely classes- you do make Monday mornings great!”
“So great at making people feel comfortable and confident”
“Thanks for all the yoga. You’ve really converted me from a complete novice. I’m loving my yoga journey!”
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There will be the opportunity to meet with other organisations and to get more information about the healthcare sector and support within your local area…
World Fibromyalgia Awareness Day 12 May 2022. We are helping to raise awareness of fibromyalgia, an invisible and debilitating chronic condition. If you have fibromyalgia, we have researched and compiled some of the best ways to get help…
Mental Health Week 2022. Supporting disabled people and carers to help beat loneliness. Read through these simple strategies to help you start to build a better connection with others….
The Disability Resource Centre is pleased to announce a new series of free care skills training workshops and online courses. Since 2017 our Care Academy has helped hundreds of local unpaid carers and PAs to learn vital skills, for free…


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Soak away stress
Add a few drops or scoops of something soothing to your bath — it will totally transform the experience. "Essential oils can be really therapeutic and uplifting," Cragg says. (There's a great selection at 100pureessentialoils.com.) Try ylang-ylang or neroli oil to reduce stress, lavender or vanilla to calm, or peppermint to reduce pain. To soothe sore muscles, try Epsom salts or sea salts, which also help draw out skin impurities. A splash of milk will exfoliate and soften skin. Then lock the door, light a candle, and steep.
125 readers will win at redbookmag.com/freebies: Molton Brown Seamoss Stress-Relieving Hydrosoak, $28, which contains sea salts.


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With the current emphasis on youthfulness and appearance, Cosmetic Dentistry is becoming more popular than ever before. Even though many people do not have perfect natural teeth, nearly anyone can achieve an attractive smile with the help of an experienced cosmetic dentist. Modern developments in dentistry allow cosmetic dentists to offer everything from enhanced teeth whitening, translucent teeth coverings to full smile makeover. To rectify whatever is ailing the mount, a knowledgeable cosmetic dentist will examine the patient’s teeth and gums. They will then recommend procedures that will improve the smile and physical appearance. The following are the three primary benefits of hiring proficient cosmetic dentists.
Increase Self-Confidence and Self-Esteem
A smile is one of the most impactful ways a person communicates non-verbally with others. Having discolored, stained, crooked, or chipped can affect how an individual interacts with others. A dull smile can also lower a person’s self-confidence and self-esteem. An experienced dentist can carry out different procedures to assist their patient achieve a brilliant smile, and thereby enhance their self-confidence and esteem.
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Most people are unaware of the term probiotics. The first thing that comes to people’s mind when they hear word probiotics is antibiotic. But it is just the opposite. Probiotics are bacteria. Yes, bacteria that are good for your health. Human body contains millions of bacteria. Some of them are good and some bad. All these bacteria live inside your gut. A normal human body contains millions of such bacteria. There are various types of bacteria in our body which help with our digestion and bowel movements. This normal flora of bacteria is essential and causes no problem. Problem arises when the number of bad bacteria becomes greater than the number of good bacteria. This is where probiotics come to play. Probiotics are naturally occurring bacteria and yeasts that are found in your gut and are beneficial for your health. They can be supplied to your body in forms of medicine and supplement in times of need. That is why they are often referred to as “helpful bacteria”. You should follow probiotics with proper diet. Include more fibers and water in your diet. Eat timely to allow your enzymes digest the food properly. Take at least three meals a day at regular intervals. Following this diet with a probiotic supplementation will keep your weight in check and your body healthy. The probiotics are commercially available in different forms like capsules, tablets and powder.
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Every night, 300 million Chinese people install incense candles, eat melatonin and wear steam eye masks. This is the bedtime ceremony for many people with insomnia. Sleep anxiety has long become a major problem facing contemporary people’s life. It also makes sleep assistance a good business. In 2020, the market scale of China’s sleep economy will be nearly 400 billion yuan. How much are you willing to spend for a good sleep?
① Young people have become the “hardest hit area” of sleep, giving birth to a billion sleep economy
Difficulty falling asleep, poor quality and lack of sleep are all manifestations of sleep disorders. More than 300 million people in China have sleep disorders, CCTV finance and economics reported.
Among these insomnia people, young people have become the “hardest hit area” of sleep disorders. Consumers aged 25-29 have the most serious sleep problems. More than 60% of these groups have sleep problems, and they contribute the most to the consumption of sleep products, about 29%. According to the survey results of the causes of insomnia, 53.6% of the population suffered from insomnia due to high work pressure.
Chinese consumers pay more attention to healthy sleep, sleep related industries are rising, and the market demand is expanding. From 2015 to 2019, the market scale of China’s sleep economy industry increased from 235.36 billion yuan to 359.87 billion yuan, with a compound annual growth rate of about 11.2%.
According to the subdivision areas, the sleep economy can be divided into three parts: equipment and supplies, drug health care and sleep app. Among them, the contribution of consumption amount in the field of equipment and supplies accounts for the largest, about 70%. In recent five years, the market scale has increased from 164.75 billion yuan to 373.26 billion yuan. In the field of drug health care and sleep app, the contribution of consumption amount is about 20% and 10% respectively.
② Six adults buy products online, but the effect of sleep aid is general
Judging from the purchase of sleeping aids by Chinese netizens, 43.5% bought eye masks and eye patches, 30.1% bought cassia seed and latex pillows, and 25.8% chose to buy sound insulation earplugs. These three sleeping aids were the most popular. In order to solve insomnia disorder, many people focus on health care products, but nearly half of consumers can only accept sleep care products of less than 100 yuan, and only 7.7% of consumers can accept more than 500 yuan.
In terms of purchase channels, up to 66.5% of people buy sleep products through comprehensive e-commerce platforms. However, from the perception of the effects of different sleep products, consumers’ satisfaction seems not high, and most think the effects are general. Among them, for the popular melatonin and related products in recent years, 24.5% thought that the sleep aid effect was significant, 54.1% thought that the effect was general, while 16.8% thought that it had no effect, and even 4.6% felt that the sleep quality was worse.