Dr Sally Norton, NHS weight loss consultant & surgeon and Founder of www.vavistalife.com, reveals why it’s important to sleep well!
Tiredness from lack of sleep doesn’t just make it hard to function the next day. Sleep problems like insomnia can increase our risk of health problems such as obesity, type 2 diabetes, heart disease and depression. Being tired also reduces will-power making it harder to lose weight and keep up healthier behaviours.
Here are five great reasons to get a really good kip……
Sleep yourself slim
Studies have shown a link between the quality of our sleep and our waistlines.
When we have a bad night’s sleep it seems to decrease the body’s hormone that regulates appetite – leaving our hunger levels at an all-time high. But it gets worse – we not only feel hungrier, but research shows that we specifically reach for high-calorie/high-fat foods, in an attempt to boost our energy levels that have been left depleted by poor sleep.
Be a safer driver
It’s no surprise that people who are sleep deprived are more likely to nod off at the wheel and have a greater risk of car accidents. Sleep apnoea, often associated with being overweight, is a condition where people wake up frequently at night, often keeping their partners awake with their snoring too, and then fall asleep during the day from exhaustion. If you recognise this pattern, chat to your GP as it can be treated, reducing your risk of accidents – but of high blood pressure, heart disease and other problems too.
Reduce your risk of dementia
It seems that there is a link between poor sleep and dementia, including Alzheimer’s disease. Scientists think that sleep provides time for the brain fluid to wash away the proteins that are associated with these problems – so aim for around 7-8 hours a night to let your brain catch up with the housekeeping!
Beauty sleep isn’t a myth
We all feel worse after a bad night’s sleep but hope that a touch more make-up, dark glasses or even a smile may disguise it. Not true, I’m afraid! Studies show that poor sleep really does show in our face and can be picked up by others – who find us less attractive than when we are well rested. What’s more, when we are sleep deprived we find it more difficult to interpret the emotions of others –which could land us in a tricky social situation.
Reduce your risk of heart disease and diabetes
Sleep of less than 5 hours a night may more than double your risk of type 2 diabetes an increasingly common problem which can lead to further complications of its own as well as require dietary restrictions and long-term medication. Poor sleep can lead to increased blood pressure, which is associated with strokes and heart attacks too.
So, aiming for 7-8 hours of restful sleep a night could help in these and numerous other ways. We may feel we are too busy to spare the time for another hour or two in bed…..but fear not. It seems that people who get adequate sleep tend to live longer – so we will have lots more time in the long run!
There comes a time where all the hard work you’ve put in, the late nights, the early mornings, and all the weekends, finally pays off. You get offered a promotion. You feel that you have finally started tomake a difference in your company and you are going up the ranks from the standard worker to a line manager or team leader, and it is great.
The challenges you will face now are completely different to your day-to-day ones in your old job, and this is where everything changes. So what is the difference, professionally and personally, between the old life and the new one? After all, a lot of people who make the change from worker to manager talk about the way people now view them, not as an equal anymore, but a “boss” or superior figure. What are the ways to overcome these hurdles?
Assess your new role
The best place to begin is to assess your own role as a leader. This can be done in different ways, from taking your team one by one to discuss with them the duties you now have to undertake, to your own sense of examination in how to better equip yourself in your new role. If you feel that you need to better equip yourself in taking on a new role where you are overseeing people rather than working side by side, it can be a bitter pill to swallow.
Additional training
Speak to your HR department and see if there is additional training you can undertake, or you can speak to outsourced companies likeEllis Whittam which provide management training.
Use your knowledge
The difference in running a team is that you need a more acute sense of how you handle the staff, and this can be quite a transition, especially if you know that your team is capable of doing the work handed to them. You have the best perspective on the situation because you were once where they are.
A lack of empathy is something that workers often use as a reason for issues with their line manager, and this can create a gulf in working relationships. Staff members cite the notion of “do what I say, not as I do” and this is Ineffective Leading 101. So why don’t you use this skill? You understand the pressures faced by your department so you can use this to your advantage.
The peril in perspective of this ilk is that you can potentially try to maintain a sense of “I’m still one of you” mentality, and this is extremely dangerous for you and for your staff because this is not the case anymore. The quicker you realize this, the better it is for everyone.
Be a leader
You have to be a leader, and being a leader comes with personality traits that can be met with an affront by staff, or they can be digested and understood so you can all move on together. The best approach to take is to make each member of staff aware of what you expect of them and what they expect of you. It isn’t a one-way transaction, as you have responsibilities to your staff. A trait of feeling unsatisfactory towards your work in a menial role is because you have no worth in what your role entails, and this is a way to help staff members help grow with you. A member of staff needs to feel valued, and, again, the sense of perspective you can bring is a nugget of gold to encourage staff members to be part of a cog in a very important wheel.
Define roles
Each person will then work with more productivity as you are clearly defining their role for them. Your role is, understandably, more complex than before. You need to be a leader, mediator, and confidante, as well as understand new processes and legislations, and these have to be switched on and off as and when needed. Your staff and you are symbiotic, and this is what will make your team a successful one.
The final point to make when it comes to being in charge of a group of people whom you once worked alongside is that these things all take time. You cannot expect people to accept your role overnight. Understanding that you will hit roadblocks along the way is part of the job, and you have been made a team leader because you are able to handle these snags. You need to maintain a sense of professionalism, and by following these ideas, you will work to improve your team, and more importantly, yourself in this new role.
Lighting isn’t always top priority when designing a new kitchen – but it should be. Get the lighting wrong, and your kitchen will be a dingy and dull space that no one wants to socialise in. Get it right and you can transform your kitchen into a space that’s multifunctional, bright and fit for all occasions. Bespoke kitchen experts, Harvey Jones have stacks of advice to help you get the lighting just right in your kitchen.
There are three main reasons you’ll want great lighting in your kitchen: for tasks, to create a mood, and then of course, the general lighting of the space.
Using several sources of light helps to create a layered effect, creating the perfect mood for any occasion. Most kitchens will benefit from some form of ceiling light, which will illuminate the whole space. Spotlights are a good source of light and can come in two forms: warm or cool LED spots. Before deciding which is best, you should consider how much natural light the kitchen will be exposed to. Cool lighting is bright and whiter and perfect for spaces that are lacking in natural light but can feel a little stark, while warm spots provide a gentler light.
If you want to create a central focus or feature in the kitchen, hanging pendants above a dining table of island are a great idea. You can hang several at different heights for an eye-catching focal point. They are best hung in odd numbers so that one pendant is always central. However, plan ahead to ensure the wiring is in the correct place and that you won’t be moving your table. The last thing you want is a pendant hanging over an empty space.
Incorporating lights below cupboards will improve visibility when prepping and cooking food. Appliances with integral lighting will also help this.
You can add decorative and mood lighting in a similar way; under islands and below plinths will create an illusion that they are floating whilst also illuminating the floor. They give a subtle glow which contribute to mood. Using colour changing LED strips means you can change the lighting to create the best vibes for the occasion.
With the appetite for camping and glamping continuing to grow beyond the UK, the experts behind the UK’s best-selling Cool Camping guidebook series have returned with an updated version of Cool Camping: France.
This is a handy glovebox companion for those interested in discovering some of France’s newest and most interesting glamping and camping sites. The guys behind the book have shared 4 of the best spots in France with us:
Le Monteil Revolution, Auvergne
Opening in the valleys of Central France this spring, Le Monteil Revolution is perfect for those after rural relaxation with two luxuriously furnished domes. The exclusive leafy smallholding, open year round, has an ancient stone circle, now used as a ‘zen area’ plus an outdoor, log-fired bathtub hidden in the woods but with tree-splintered views across the valley. There are plenty of walks from the doorstep or get lost in the world’s biggest hedge maze, a ten-minute drive away.
Camping Merry Sur Yonne, Bourgogne
Beneath a castle on the banks of the River Yonne, this well priced family site opened under new ownership last year after refurbishing its facilities and site. It offers no-frills camping inside the river’s meander, mostly populated by tents, campervans, caravans and a couple of modern glamping pods. Lazy days are spent on the water (paddling, pedalo-ing or hiring a canal boat), visiting local vineyards or tackling the Roches du Saussois limestone cliffs- a Mecca for rock climbers.
La Jaurie, Limousin, Central France
Set high on a hill overlooking enchanting woodlands and a meandering river, this 8.5 acre site boasts a collection of ancient buildings, barns and a camping field bordered by bushes, walnut trees and harvested beehives. Camping is accompanied by the sound of cowbells ringing in the distance, with activities such as painting, yoga, cycling the voie verte ex-railwaytrack and even panning for gold. Guests can also lend a hand renovating the old farm buildings, using traditional methods and materials.
Country Camping, Midi-Pyrénées
This family run site in the sunny South of France is set within driving distance of the Pyrénées but resides in the flatter foothill landscape, ideal for quiet family cycle rides through sunflower fields. The site has a rustic charm, with 20 grass pitches amongst cherry and peach trees, plus a swimming pool and impromptu giant jenga tournaments. Those looking for something a little more luxurious can try one of three fully furnished safari tents or a wooden bijou chalet.
The definitive Cool Camping: France book (out 13th March 2017, £16.95) is sure to become a channel-hopping campers’ favourite. Available at all good book stores, or online at www.coolcamping.com
If you’re fed up with a cherished week of sun, sea and sand whizzing past in an overheated hire car, why not jump on a bike and cruise tranquil country lanes to the coast? With 2017 marking 200 years of the bicycle, it’s the perfect excuse to embrace slow travel on your next break. To help, boutique accommodation website i-escape has introduced a new ‘Beach Rideaways’ collection which brings together superb places to stay that offer free bikes, all located near glorious beaches.
The collection has options to suit couples and families of all tastes and budgets, including an Algarve farmhouse hotel that’s just a short pedal from the unspoilt sands of the Ria Formosa National Park, a micro-resort close to the beaches of the Languedoc in France, and a remote retreat on a peaceful Greek island.
First up, the European ‘Beach Rideaways’:
Pensao Agricola, Algarve
This stylish farmhouse hotel which opened in 2015 has just 6 exquisite rooms, all with whitewashed walls, statement lights and a chic mix of vintage furniture and quirky touches. The free bikes mean you can cycle to the Ria Formosa’s deserted beaches, grab a pastel de nata in a beautiful clifftop fishing village, and then return to delicious 5-course tasting menus served by flickering candlelight. For days away from the saddle, there’s a small pool to laze around, shaded gardens to read in, and 2 friendly resident donkeys to meet.
From £121 per night, based on 2 people sharing a Standard Double Room on a B&B basis.
It’s only a 10-minute ride by free bike from the adults-only Font Santa Hotel to glittering Es Trenc, one of Mallorca’s best beaches. This stunning arc of white sand is flanked by turquoise sea and backed by a nature reserve that’s home to more than 1,700 species of bird. The cycling here is flat and gentle, but should your muscles start to ache there’s a thermal spa whose 38-degree, mineral-rich water is drawn from Mallorca’s only natural hot springs. It powers a circuit with individual baths, an indoor pool, a Jacuzzi and a vaporium – perfect for weary legs. Afterwards, head to the gourmet restaurant for the likes of traditional suckling pig, monkfish with a shellfish sauce and lemongrass sorbet with saffron syrup.
From £164 per night, based on 2 people sharing a Double Room with Patio on a B&B basis.
To help you embrace the slower pace of Greek island life, this remote retreat on Odysseus’ mythical homehas 10 mountain bikes of various sizes to borrow – perfect for couples and families who want to recharge their batteries with picnics and gentle beach exploration. There are 4 rustic cottages, along with sweeping sea views, a cliffside infinity pool and an overwhelming sense of escapism. Wander through the terraced grounds (perfumed with sage, rosemary and thyme), tuck into seasonal organic goodies plucked straight from the garden, and drift off with an alfresco aromatherapy massage in a shady glade. You can self-cater or, if you really want to chill out, organise for meals to be delivered to your door.
From £314 per night, based on 2 people sharing a Cottage on a self-catering basis (7-night minimum stay).
This Languedoc micro-resort is holiday heaven for families who like to cycle – as well as jump on a trampoline, fly down a zip wire and more! It offers all the benefits of a big resort (babysitting, a kids’ club, free kit to borrow) but on a smaller scale, with accommodation for just 4 families at any one time. There are bikes to borrow for exploring local beaches, and even the most reluctant kids will take to 2 wheels when they hear about the local pizza van down the road. Also available are free fitness and Pilates classes, massages and 2 heated pools.
From £230 per night, based on 2-4 people sharing Buzzard Apartment on a self-catering basis (7-night minimum stay).Also included are a staffed kids’ club (6 days a week); 1 takeaway pizza and wine night; a babysitter (Tuesday nights) and evening kids’ club (Thursday nights) so you can go out; use of the pool and gym; bikes (options for all ages); and maid service (alternate days in low season, daily in high season).
This parent-pleasing paradise in Puglia provides free bikes and a plethora of other activities. While it’s one of i-escape’s larger hotels, it certainly isn’t short on style and charm. Rooms are Conran-esque, with limestone interiors, white walls, taupe linens and flickering lanterns; outside are vast pools, tennis courts and an 18-hole golf course. Explore walled lanes and age-old olive groves, or head to the beach club at Cala Masciola, just a 10-minute cycle away. Back at base there are restaurants serving gourmet food, plus a wood-fired pizzeria, a crèche, kids’ and teens’ clubs, and a blissful spa.
From £149 per night (20% off), based on 2 people sharing a Borgo Splendida Room on an accommodation-only basis. This is the discounted price if booked by 31st March 2017; the standard price is £186 per night.
As a student with independence in terms of money and a home away from your parents, there’s likely only one thing on your mind: education. Oh, wait, we mean partying. The former is the one thing on your parents’ minds. Of course, we’re not advocating that you ignore your essays or revision for your upcoming exams, but an important element of college or university is socialising with others and having a bit of fun in these new surroundings. This is an experience, and you should certainly be experiencing it to the fullest.
What this all means is that, if you’re going to party, you should be doing it properly. You’ve got limited funds and limited chances to live it large before the hefty work starts pouring in, so you need to grasp every opportunity to socialise and go wild (responsibly, of course) with both hands. With this in mind, here are 4 IDEAL tips on how to throw a student party.
LIE ABOUT THE START TIME
This is a nifty little trick for those of you who know from first hand experience that student parties often suffer from a sparse and mostly silent crowd for the first hour or so. To remedy this, you should lie about the start time of the evening’s festivities, so that when people think they’re turning up “late” they’re actually turning up on time. Tell them it starts at 7pm if it actually starts at 9. If you have friends that turn up too early, however, perhaps the reverse is in order; tell them it starts later than it does, so as to allow yourself time to get ready.
SAVE YOUR MONEY
If you’re going to splash your cash on a great sound system and drinks for the party you’re about to throw, then that means you’ve got to be sensible and save your money in other ways. It’s tempting to go a little wild now you have your student loan, but financial independence is about knowing how to make that money last until the next installment. You might want a huge and expensive party today, but you’ll be crying tomorrow when you’ve nothing left for basic necessities such as shampoo or bread to make a sandwich.
The key to throwing a great party is to not spend money on stupid things when you could’ve spent that same money on something expensive that you actually needed. This means getting all the food for the party from a supermarket rather than the Domino’s down the road. A big night with a heap of guests will always cost you a fair bit of money, but there are ways to shed off a substantial number of costs if you just plan ahead and shop around for the cheapest options possible.
HOW TO PARTY PROPERLY IF YOU’RE A GUEST
Being a guest at a student party can be a bit of a daunting experience, especially if you only know a few people attending and you want to make an impression on all the new people you’re about to meet. Sure, you could bring a cheap pack of cider and hand out a few drinks, but it doesn’t hurt to go to the next level. You could look into prosecco gift baskets, as these are a great way to splash out and say “let’s celebrate tonight in style!” People certainly won’t have any complaints about receiving a fancy gift, and you’ll be sure to make a mark early on in the party. You’ll be known as the heroic guest who brought the room to life with their overly-generous interpretation of “BYOB”.
SECURTIY
Whilst you want to have fun during your party, it helps to screw on your sensible head before the evening truly gets underway. You might be meeting a lot of new people at this event, but some of them won’t be as trustworthy or respectful as others. That’s all part of the university and college experience; you meet all kinds of people. Of course, it’s better to not learn that lesson the hard way. Ensure all room doors are locked so that nobody’s possessions are stolen or damaged during the course of the house party you’re throwing.
Marbella is without a doubt one of the hottest and most glamorous spots for the sun. A regular destination for celebrities and the cast of The Only Way Is Essex, you’ll need to pull out your best fashion favourites to stand out from the crowd.
But what should you pack? Join designer footwear retailer, Daniel Footwear, as they outline the fashion essentials you should pack if you are planning to party amongst the celebs in Puerto Banus.
Poolside at Ocean Beach Club
You haven’t done Marbella properly if you haven’t attended a VIP pool party – and Ocean Club is the top destination if you want to soak up the rays whilst spraying champagne with the girls. The must-visit beach club is home to some great DJs that create chill-out vibes by day, before cranking up the volume for a party atmosphere by night.
You’ll need to up the ante when it comes to dress-code. Leave your standard bikini and flip flops back in the hotel room, and bring your glam swimsuit out to play. Think monochrome, bold prints and embellishments. Go all out with your swimsuit – you want to stand out. Cut-out detailing will help to wow your fellow party-goers and an elegant kaftan will add to your luxe look.
Glam doesn’t stop there; you’ll need to finish your beach outfit with a fabulous pair of shoes. Chic wedges are perfect to partner with a swimsuit whilst you strut around the poolside. If you’re not one for heels, opt for a pair of heavily embellished sandals. And, of course, don’t forget your designer shades and statement jewellery.
Night out with the girls
When the sun sets and the moon comes out to play, the glamour moves up another notch. Marbella’s biggest cocktail bars and nightclubs are full with glitz and glamour so you want to make sure you stand out for the right reasons. Whether you’re partying under the stars at Pangea’s rooftop terrace or dancing the night away at Funky Buddha, it’s important to get your evening look just right.
There is no such thing as casual on a night out in Marbella, so think glamour always. A chic dress is a great way to survive the heat, whilst looking effortlessly chic. Always pair with heels – leave your flats at home. Go for dramatic eye make-up, and some statement jewellery and you’ll be ready to hit any bar.
Shopping in Puerto Banus
You just won’t know where to start when it comes to Marbella’s designer boutiques. Featuring fashion heavyweights like Hermes, Jimmy Choo and Louis Vuitton, every shopaholic should find shade from an afternoon of sunbathing in these exclusive stores.
The shops are no exception to a dress-code. Beach and swimwear should be left behind – instead opt for a flowing maxi dress and big wedges for the perfect combination. Wear with some statement jewellery and you’ll stay cool while oozing glamour.
Whether you’re heading to a pool party, sipping cocktails with friends or enjoying a spot of retail therapy, you’ll need to pull out some of your best fashion investments – but make sure you remember to pack these Marbella essentials in your case:
It’s so easy for a home to start looking like a complete and utter miss. When you purchase the property, it’s stylish, trendy and modern. It’s clean, cool and contemporary. After a few years living there, though, there’s clutter all over the place, far too much furniture, and everything looks out of style. It’s time to get your home on track and make it look like your dream place to live once more.
Purchase Storage Units
If you have kids, you might want to think about purchasing a few plastic storage units for your home. Even if you don’t this might be an option worth considering. It will mean that you can put more things away and keep your home clean and clear.
Consider A Renovation
Alternatively, you may want to think about a complete renovation of your home. A popular home design right now is the open plan. By knocking out the walls, you create large, open spaces in your property. By doing this, you can make sure your property looks modern and stylish. It will cost you quite a lot of money, though.
Declutter The Place
Perhaps the reason that your home looks cramped and crowded is because you have too many belongings. You might be a little bit of a hoarder with gadgets and gizmos filling drawers and cupboards. If that’s the case, you might want to think about getting rid of some of the rubbish. For instance, you can recycle old tech like mobile phones and tablets. Find out how to do this by reading the fascinating infographic below
First came the cronut, then the duffin, what now? It’s all about the sconewich!
Fun and tasty, this ice cream sconewich will to put a smile on everyone’s face. To make your own homemade scones simply follow the recipe in our post for scones with maple syrup icing.
Ingredients
500g fresh apricots, chopped 250g caster sugar 1 tablespoon, dried lavender, extra to sprinkle (you will also need a muslin bag or tea infuser) 1 tub of vanilla ice cream Handful, edible petals (optional), you can find stunning varieties online from Sous Chef (www.souschef.co.uk) 1 packet Genesis Crafty Sultana Scones
Method
Warm the sugar for a couple minutes over a medium heat
Add your chopped apricots and lavender (in a muslin bag or tea strainer) to infuse, simmer softly for 30 minutes then discard your lavender and leave the jam to cool
Halve your scones and add a good scoop of vanilla ice cream and a drizzle of apricot jam
Sprinkle with dried lavender and/or edible flowers!
Recipe created for Genesis Crafty by lifestyle blogger Coralie Grassin of Teatime in Wonderland teatimeinwonderland.co.uk
Scones with maple syrup icing: This wonderful and classic flavour combination is simply delicious for teatime scones
We all know that the British love a good afternoon tea and this recipe for scones with maple syrup should tick all the right boxes. Devised by Genesis Crafty, a modern bakery and family business owned and run by six brothers, the delicious icing recipe not only looks impressive but tastes delicious, ideal for really easy to prepare, yet visually stunning afternoon teas.
Ingredients for scones
350g self-raising flour
¼ tsp salt
1 tsp baking powder
85g butter, cut into cubes
3 tbsp caster sugar
175ml milk
1 tsp vanilla extract
beaten egg, to glaze
Method
Heat oven to 220C fan/Gas 7 and lightly grease a baking sheet. Tip the flour into a mixing bowl and add the salt and baking powder, then mix. Add the butter, then rub in with your fingers until the mix looks like fine crumbs. Stir in the sugar and then the milk to get a soft dough.
Turn dough on to a floured work surface and knead very lightly (don’t knead dough too much or scones will be tough). Pat out into a 2cm-thick round and using a 5cm (diameter) round cutter, stamp out as many rounds as you can. Place on a baking sheet. Lightly knead together the rest of the dough and stamp out more scones to use it up. Brush the tops of the scones with the beaten egg. Bake for 12-15 minutes until well risen and golden.
Alternatively buy 1 packet of Genesis Crafty Sultana Scones – they are fab!
Ingredients for icing
100g icing sugar
1 tablespoon unsalted butter
3 tablespoons maple syrup
Handful, chopped walnuts, hazelnuts and pecan nuts
Method
Mix your icing sugar with a spoonful of butter and 3 spoonfuls of maple syrup
Coat your scones with the icing and sprinkle with a mixture of chopped walnuts, hazelnuts and pecan nuts – add a big mug of coffee for an American twist on the traditional British afternoon tea!
Recipe created for Genesis Crafty by lifestyle blogger Coralie Grassin of Teatime in Wonderland
Something about those first few days of sunshine in spring makes you think of new beginnings and fresh starts. Whether that is a new job, a new look, or even a new relationship, spring is the perfect time to make a positive change in your life.
Whether you are struggling to rekindle the flames of a flagging relationship, searching for Mr Right, or just looking to broaden your social circle, these handy tips from MySingleFriend.com founder Sarah Beeny will help you Spring clean your love life and get some fresh perspective.
Out with the old, and in with the new
Spring is the perfect time to revamp your look. So try a new hairstyle or lipstick. Or give that winter beard a trim. If you decide to go for that trim, you can always check out products from Beard Struggle that help men maintain awesome beards. A small change can give you a big confidence boost.
Re-evaluate your relationships
Still comparing dates to your ex or previous dates? Holding on to the past could be blurring your vision and holding you back. Take the time to consider what you really want to get out of dating. Are you looking for a relationship? Are you looking for friendship?
Organise your priorities
When you date, it’s important to know what you’re looking for. Identifying what you want will ensure that you don’t compromise your values for someone else. Dating should be an addition to your life – not the centre of it.
De-clutter
Say good riddance to past lingering relationships that you know aren’t good for you. Someone who wants to be with you will make the effort and will let you know that they want to be a part of your future. Don’t waste energy waiting around to hear from someone you know isn’t really interested. Find someone who realises how fabulous you are.
Get rid of the cobwebs on your profile
Just like you change up your wardrobe to welcome the spring sunshine,take the same approach with your profile. Get yourself noticed byremoving any old pictures and swapping them for sunny snaps. Update your profile and let people know what you have been up to recently.
Set yourself mini challenges e.g. make a new friend each week
The more people you meet the more likely you are to find someone you click with. Not everyone will take your fancy but by meeting more people you improve your communication skills and learn to talk to just about anyone. This will give you confidence on a date and you won’t feel as nervous in front of someone you do fancy.
Date night
Dedicate one night a week to broadening your dating horizons. You don’t necessarily have to go on a romantic date, but dedicate that one night a week to trying something different. It’s a great way to explore the city and meet new people. You’re never going to meet new people sitting at home alone, so get out there!
Spring is the perfect time to wake up your love life. As the days get longer and the sun starts to finally peek out from behind the clouds, people naturally feel happier, more relaxed and more open to meeting new people, so it’s a great time to spring into action and get dating. With these handy for dating declutter, you can get a fresh perspective on romance and turn up the heat on your love life.
It can prove difficult to make the most of a new gym membership without professional guidance. K West Hotel & Spa’s Personal Trainer, Clifton Goldson shares his top tips for achieving fitness goals and how best to maintain a fit and healthy lifestyle.
Don’t be Afraid of the Weights
What’s the secret to achieving the highly-desired dancer physique? Step off the cross trainer and pick up a pair of kettle bells. Whilst cardio develops overall fitness levels and stamina, using weights in compound exercises – such as squats and burpees – is the key to building long, lean muscle mass.
A Balanced Diet
80% of how we look is related to diet, so despite endless hours in the gym, you really are what you eat. Try to avoid fad diets and instead opt for a portion-controlled, balanced diet.
Rest and Rehabilitation
On a mission to get fit, overtraining may seem like a good idea. However, resting your body is just as important as exercising, as without rest progression can plateau. Schedule two rest days each week, and a full week out every three months. Getting a full 8-hour sleep each night will also ensure maximum results.
Hydration
Too much of a good thing can be bad. The optimum amount of water needed to keep you fully hydrated is two litres, as much more than this can dilute sodium levels in the blood. Similarly, coffee has great health benefits as it helps speed up the metabolism and aids in fat-burning, but should be enjoyed only once a day.
Defining Targets and Measuring Results
Do you want to feel fitter? Or look great on the beach? Whatever your aim, it’s vital to set targets to stay motivated and to measure your progress. Steer clear of regularly using the weighing scales and instead quantify your progress using a measuring tape or before/after photos.
Enjoy the Process
Fitness is a 50% physical, 50% mental challenge, so it’s important to enjoy what you do. Wear comfortable gymwear as you’re more likely to exercise for longer, and don’t forget your headphones if music is your big motivator. Always finish your training with one exercise that you really love, as you will leave the gym feeling great on a post-workout high.
Fortaleza! It’s one of the best neighbourhoods on the planet to visit right now. Fact.
As a holiday destination in Brazil, the city of Fortaleza is often overshadowed by Rio de Janeiro. That is until now. Airbnb’s latest travel trends report highlights Fortaleza as one of the hottest ‘hoods on the planet to visit right now, and we can see why.
With its glorious stretches of long beaches, bustling cultural scene, colonial architecture, dynamic shopping, delicious cuisine and vibrant nightlife, Fortaleza has it all. We’ve highlighted the top 10 things to do in Fortaleza, because if it isn’t already on your bucket list, it should be now.
STROLL DOWN AVENIDA BEIRA MAR
On a warm day, there is nothing better than strolling down Avenida Beira Mar (translated to avenue bordering the sea in Portuguese). With high-rise hotels and buildings lining one side, and on the other a promenade running along the Beach with barracas, ice cream stalls and street food vendors everywhere, it’s a glorious scene. If you’re a fish lover, then visit the open-air fish market at the end of the avenue. Here you can buy fish at one market stall, and another stall will clean, cook and serve it up for you with some rice. You can’t get fresher than that. When the sunsets, Avenida Beira Mar really comes alive with beachfront markets, live music and open-air night clubs.
VISIT PRAIA DO FUTURO BEACH
Image source: Jorge Andrade
Fortaleza is famous for it’s urban beaches and the beautiful Praia do Futuro beach is a must visit. The beach is located just ten minutes away from the popular Beira Mar Avenue, however we recommend that you catch a taxi here as it’s a little out of the way. The beach is fantastic for swimming and has lots of lovely beach barracas.
image source: Jorge Andrade
Make sure you sample some of the delicious regional delicacies that the vendors are selling along the beach – crab chico is delicious. An insider tells us that the barracas come alive on Thursday nights when all the locals come out to enjoy a spot of crab eating and some Brazilian country music. Hotel Vila Galé Fortaleza is right on the beach and a great place to stay in the area if you don’t feel like leaving.
EXPERIENCE A CRAB FEST
Going to Fortaleza and not experiencing Thursday night crab-fest and having a crab-blowout is inconceivable. If you don’t fancy going to Praia do Futuro, head to Varjota which a neighbourhood where you’ll find lots of bars and great restaurants. Order a ‘Caranguejada’ which is a crab dish with lots of fresh spices. It’s authentic, local and delicious.
CHECK OUT DRAGAO DO MAR
image source: George Vale
For a happening area of culture in Fortaleza visit Dragão do Mar. The main draw of this area is the modern cultural centre which hosts films, exhibitions, live music and theatre performances. The centre is surrounded by a lovely collection of restored 19th century buildings and this area really gets going at night. Lots of the old buildings are home to many bars and nightclubs. The bar Chop do Bexiga is a lovely place to sit outside and listen to music whilst sipping on a drink and soaking up the nightlife. Head to Orbita if you fancy a spot of dancing later.
TAKE A DAY TRIP TO A TROPICAL PLAYGROUND
Cumbuco is a lovely little fishing village about 16 miles North West of Fortaleza. It’s an exceedingly beautiful place. Think spectacular Sahara like sand dunes, white sandy beaches fringed with palm trees and beautiful blue lagoons. Sounds like paradise right?
If you’re after a adrenaline-fuelled adventure, rent a buggy and go sand dune bashing. Whizzing over the honey-coloured dunes is a heart-thumping experience and feels just like a roller-coaster ride. If you have a guide, ask him to stop off at the beautiful Águas Crislatinas lagoon where you can zip-line straight into the water. Also stop off at Parnamirim Lake where you can have a go at ski–bunda which is a bid like sledging, but on sand. You basically sit on a wooden board and slide down a sand dune. The aim is to build up enough momentum to reach the refreshing waters of the lake.
Cumbuco is also famous for being one of the best kitesurfing spots in the world. Even if you don’t fancy having a go, bathing in the lagoons and watching the kite surfers do their thing is a cool experience.
VISIT THE METROPOLITAN CATHEDRAL
image source: Joao Carlos Medau
No trip to Fortaleza is complete without a visit to the awe-inspiring Metropolitan Cathedral. The church, built in Gothic-Roman style took abour 40 years to build, fits 5,000 people, and is the third largest in Brazil. Pretty impressive.
TAKE A BOAT RIDE
For a different perspective of the city, take a boat ride along the shore. Boat rides are usually around two hour long tours and offer up stops for diving in the lovely waters along the way. The main tour operators are Ceara Saveiros (located Mucuripe Beach), Marina Park Hotel (at pier in front of the hotel), and Martur (also at Mucuripe Beach).
GO CRAZY AT PIRATA ON A MONDAY
On a Monday night Pirata, which is a club on the waterfront, is the place to be. The bar goes really wild and is called ‘craziest Monday’ by the locals. The place gets absolutely jam-packed. Expect live bands playing forró and other Brazilian dance tunes.
VISIT MERCADO CENTRAL
The Central Market is one of the main sights of Fortaleza and is definitely an experience. Located in the city center next to the Fortaleza Cathedral, it’s an absolutely huge market with over 500 stalls that sell everything from hammocks to leather bags and regional food such as cashews.
EAT AT COCO BAMBU
If you love seafood then this is your place. It’s a charming beach facing restaurant with a great outdoor space. It’s our favourite restaurant in Fortaleza and with it’s 16-page menu, serves up a whole lot of everything. Don’t get carried away ordering, the portions are ridiculously generous and big enough for two. Fortaleza is famous for it’s seafood so order one of their shrimp dishes.
GETTING THERE: TAP Portugal flies from London Heathrow, London Gatwick and Manchester to Fortaleza, via Lisbon, with prices from £532 return. Call 0345 601 0932 or see flytap.com.
STAYING THERE: Bed and breakfast at Hotel Vila Gale Fortaleza is from £50 per room per night; all inclusive at the Hotel Vila Gale Cumbuco is from £119 per room per night, see vilagale.com.
Is moving day looming? Has the panic of packing started? Follow our top 10 tips for a smooth and stress-free move.
Moving house is exciting but it can also be a huge headache if you’re not organised. Come moving day it’s easy to find yourself up to your neck in cardboard boxes, bubble wrap and black bin liners, on the brink of an emotional breakdown because you don’t think you’ll be finished by the time the removal men arrive.
To help you avoid this tear inducing and hair tearing scenario, we’ve put together our top 10 moving tips that will make you’re life easier come the dreaded day. Happy moving!
MAKE A CHECKLIST
Create a checklist of everything you need to do. Jotting down little tasks like cancelling newspapers, searching for cheap van hire, defrosting your freezer and informing your bank and other companies of your change of address will help you feel organised. Also, checking things off a list will make you feel good and like you’ve accomplished something towards your move.
GET YOUR PACKING MATERIALS READY
By this we mean boxes, bubble wrap, duct tape and sheets to cover items. Start stashing old newspapers for protective padding and pick up extra boxes when you go to the supermarket. If you get all your packing materials ready, you’ll avoid the crazy rush for boxes and bin liners come moving day.
COMPARE REMOVAL COSTS
Hiring a van for a couple of hours like Luton vans is cheaper and might be more practical than getting a removal company involved. From self drive vehicles to a man with his van, there are loads of removal options out there. However, if you’re moving long distance, it’s best to get some professional help instead of trying to DIY.
PACK EARLY
The best bit of advice we can give you is to start early. Packing things up will take a lot longer than you think. About three weeks in advance (minimum) should do it. Start with the things that you use the least. It makes sense to start with seasonal items like Halloween and Christmas decorations or gardening tools and furniture depending on the time of year.
Top Packing Tip: Never overpack boxes and put the heaviest items in first.
DECLUTTER
Don’t be a hoarder. There is no better time for a clear out and to declutter. Be ruthless and get rid of all the junk that you don’t need. Start with one room at a time and go through it object by object. If you haven’t used it in years, then get rid of it. The less you have to pack, the easier and cheaper moving day will be. What’s more, you can even make money by having a clear out. Sell all your unwanted goods at a carboot sale or on gumtree and ebay. You will probably be able to pay for all your moving day expenses out of everything you sell or buy something lovely for your new home.
RECYCLE
Recycle as much as you can. Shred old documents, take recyclable items to a recycling centre or your local charity shop. Don’t just throw away things and add to landfill – think of the environment.
PUT YOUR STUFF IN STORAGE
Moving everything in just one day can be super stressful and a lot of hard work. Instead of doing it all at once why not ease the pressure and put some of your belongings into self storage? Packing the things that you use the least slowly and storing them somewhere else means:
You won’t have hundreds of boxes lying around the house getting in the way.
You won’t get stressed out doing it all at once and you’ll have some energy left to unpack.
You can keep everything safe until after the move, so you won’t be overwhelmed with furniture and boxes when you get to your new house.
CLEAN EVERYTHING
Wash all your clothes, towels and sheets and make sure all your ornaments, crockery and furniture are spotless. You don’t want to transport old dust to your new house.
LABEL YOUR BOXES
This seems like a no brainer, but it’s an easy thing to forget to do. There is nothing worse then moving into your lovely new home with a million boxes, and having absolutely no idea what’s in them. Remember to be specific and list what’s inside each box. For example instead of just bathroom, list what’s inside like bathroom towels, bathroom cleaning products, bathroom toiletries – get the idea?
DON’T STRESS
Just take one step at a time and try your best not to stress. Soon it will be over and you’ll be able to enjoy your new home.
Top Tip: Remember to pack an overnight box of everything you’ll need for your first night in your new home, including a bottle of bubbly to celebrate.
Moving day can stressful, but if you give yourself plenty of time it can be a breeze.
A recent survey has found that the best side to wake up on is the left side of bed! Want some more tips on how to get a good nights sleep? Read below:
Wake up on the REAL right side of bed?
Did you bounce out the house full of energy this morning? No? Believe it or not it might have something to do with the side of the bed you rolled out of.
A new study by Spatone has found that people who rise from the bed on the right-hand side feel more tired than people who get out of bed on the left
A recent survey has found that the best side to wake up on is the left side of bed! Want some more tips on how to get a good nights sleep? Read below:
No More Bright Lights
You might think of it as a luxury but having a TV in your bedroom is not the best idea if you want a good night sleep. Shona Wilkinson, nutritionist at SuperfoodUK.com says:
“Establish the mood of the room that you sleep in, making it a calm and relaxing environment. This includes the colour of the walls, bed linen and décor and avoiding very bright, stimulating colours. Make sure you keep work out of the bedroom, as well as distractions like mobile phones, computers and TVs.”
Soothing Smells
When you go to bed feeling relaxed you’re more likely to wake up feeling refreshed in the morning. Dr Marilyn Glenville, the UK’s leading nutritionist and author of ‘Natural Alternatives to Sugar’ suggests incorporating scented oils into your bedtime routine:
“Try using aromatherapy oils such as bergamot, lavender, roman chamomile and marjoram in a warm bath, just before bed. A few drops of lavender oil on your pillow at bedtime can also help.”
Cut Out Sugar
Your late night snack of choice may be behind your restless nights, to keep you from waking up in the early hours, swap your snacks to something that contains complex carbohydrates. Nutritionist, Cassandra Barns suggests:
“I’d recommend a couple of oatcakes, or some rye crackers with a bit of hummus. This can give a gentle release of energy and helps us to stop waking up hungry during the night.”
If you can’t stop reaching for those chocolates, try Slissie (from £39.99, www.slissie.co.uk), to satisfy your cravings without the calories. Slissie releases tasty, appetite-suppressing flavours, from vanilla to chocolate, which can help you resist eating things you know you really shouldn’t.
Change Your Tea Bag
Swap your regular builders tea to a calming mug of chamomile tea, Marilyn says that it encourages your body to relax. Try to avoid teas like oolong as the caffeine in it may interfere with your sleep, see more details at Monicashealthmag.com
Put Back The Wine Bottle
You might think that enjoying a glass of wine before bed is one of the easiest ways to get to the land of nod but it could actually leave you waking up feeling less than refreshed. Marilyn explains:
“Avoid alcohol. Not only does it affect blood sugar levels causing adrenaline and cortisol to be released, but it also blocks the transport of tryptophan into the brain. Tryptophan is important because it is converted into serotonin, the calming and relaxing neurotransmitter.”
Nature’s Little Helper
If you’d like a little natural help to get a good night sleep, turn to nature’s tranquiliser, magnesium. Cassandra, explains:
“Many of us live hectic, stressful lives, and are more exposed to environmental and food toxins, which can make us more prone to a magnesium deficiency. Try to include dark leafy greens, nuts, seeds, fish, whole grains and bananas in your diet, which are all rich in magnesium. Alternatively, to make sure you’re getting your daily dose I would recommend taking Natures Plus KalmAssure Magnesium Powder (£24.50, www.naturesplus.co.uk), which are very easy to absorb and easily delivered to the tissues. You will see the difference after 3 months.”
Turn Down The Temperature
Normally you can’t wait to snuggle under your warm duvet at the end of the day, but that may not be the best way to get off to sleep.
A colder room can actually promote a better sleep than a warm one, with the optimum temperature being between 15 and 20 degrees.
Morning Motivation
It may be an effort to drag yourself out of bed a bit earlier to fit in a workout but it may help you have a better time snoozing the next time you see your bed. Marilyn says:
“Try to exercise early in the day. Exercise can be extremely stimulating and some women find it difficult to sleep following a late work out session.”
Just A Glass
Keeping your hydration levels up is important for your overall health but if you’re drinking a lot before bedtime it could come back to haunt you in the night. Cassandra says:
“Limit how much you drink before bed – ideally keep to no more than one glass of water (or other fluid) in the 2–3 hours before you go to bed. Avoid bladder irritants like caffeine, alcohol and spicy foods after dinner as they can encourage you to urinate more often.”
