fabiochiu/medium-articles huggingface dataset:
How did we list one branch of each chain restaurant in Elasticsearch for Trendyol Meal search?
By: Mustafa Akilli
Tags: Meal, Elasticsearch, Search

Solution: Double Query

After the first attempt, we did not get successful results, so the team got together to brainstorm. Thanks to brainstorming, a lot of useful ideas came out.

Finally, we tried to send 2 requests to Elasticsearch. We didn’t try this solution at first because we thought this method would be more costly than collapse. The solution works like this: In the Elasticsearch response of the first query, we detect the ids of the restaurants we did not want in the API response. We add these ids with must_not to the second query. Thus, only 1 branch of each chain restaurant came in the response of the second query. Thanks to this solution we didn’t break the pagination.

Finally, we are prepared to load test.

As-is Meal Search API Load Test

Meal Search API with Double Query

The response time of endpoint and number of queries, where we use this method, has increased 2 times. But API response time has not changed much.

So now, users can see the 1 branch of each chain restaurant.
Mark Cavendish wins the Stage 4 of Tour De France 2021
By: Britz Jerez
Tags: Cycling, Sports, Entertainment, News, Tour De France

Mark Cavendish wins the Stage 4 of Tour De France 2021

Phot Taken by Árni Svanur Daníelsson from Unsplash

Happened in June 29, 2021 in Redon to Fougeres (Flat) The amazing race made by Mark Cavendish cannot believe that he won the stage 4 in Tour De France. His last win on Tour De France was five years ago! We can say that Mark Cavendish is back on the track. He now takes the green jersey and will be wearing it on the stage 5 of Tour De France.

Stage 4 of Tour de France is located in Redon to Fougeres is composed of a flat terrain, that is 150.4 Kilometers long.

Mark Cavendish from team Deceuninck-QuickStep takes the first place in the final sprint to the finish, second is Nacer Bouhanni from Team Arkea-Samsic third is Jasper Philipsen from team Alpecin-Fenix, fourth is Michael Matthews from Team BikeExchange and fifth is Peter Sagan from Bora-Hansgrohe that came fifth despite his bad crash in the stage 3 of Tour De France where he was almost near the finish line but unexpectedly had a bad crash with another rider.

Congratulations to all the riders, and teams who participated in the Tour de France!

The next stage on the Tour De France will be at Laval Espace Mayenne (Individual Time Trial) that is 27.2 kilometer long. See you guys there!
[Bike] Swarm Coordinates Bicycle Light Flashes
By: Jeremy S. Cook
Tags: Cycling, Bike Lights, Lights, Arduino, Technology

Bike lights can make these two-wheeled vehicles more visible to cars, pedestrians, and other cyclists, enhancing safety at night. As you pass another biker, or share the same pavement space when traveling in the same direction, you might feel some kinship with your fellow rider. What if, however, your bikes could “speak” to each other, coordinating lighting in the same manner that fireflies synchronize their flashes?

Such is the idea behind [Bike] Swarm, by Alex Berke, Thomas Sanchez, and Kent Larson at the MIT Media Lab. Swarm bikes are equipped with a headlight, as well as supplemental lighting arranged on the bike’s down tube, and are powered by a custom electronics package. Prototypes were designed and fabricated at the MIT Media Lab, then attached to local city bike share program bikes for experimentation.

A look at [Bike] Swarm’s electronics. (📷: Alex Berke)

As bikes approach each other, they communicate wirelessly with onboard nRF24L01 modules, and employ a custom algorithm running on an Arduino Nano to sync up their flashes. The effect — shown in the video below — is interesting with just one or two bikes, but mesmerizing as more join the fray/pack/swarm. This makes the flashing lights look almost like a single iridescent entity, traveling effortlessly along a city street!
City bike, road bike or e-bike? What’s best for bicycle commuting?
By: Tom Babin
Tags: Cycling

What’s the best bike for commuting? This is the second video in which I test different types of bikes on my commute. This time, instead of a mountain, road or city bike, like I did last time, I tested these bikes: A slow, comfortable city bike, a light and fast road bike and a pedelec , a.k.a an electric pedal-assist bike.

Which one is best? I measure my commutes on all of the bikes and compare the numbers.

If you don’t want to watch the video, here are some of the numbers:

City bike: Riding time: 66:61, average speed of 20.2 km/hr

Road bike: Riding time: 58:65, average speed of 22 km.hr

Electric bike: Riding time: 56:31, average speed of 24.6 km/hr

Speed, however, is not the only factor in bike commuting. In the video, I also examine a number of other factors around bike commuting, such as comfort, costs and the sweat factor.

I hope this video helps you become a better bike commuters.

Also: You’ll probably notice that my math is weird on some of the calculations. I have an accumulated time of 58:65, for example, which should be expressed as 56:05. The larger point I’m trying to make still stands, but, yeah, I messed up.

Here’s my first bike commute challenge.

Please subscribe to my YouTube channel. Follow Tom Babin on Twitter, Facebook, Instagram or Medium. You can also follow Shifter on Facebook or Medium. Tom Babin is the author of Frostbike: The Joy, Pain and Numbness of Winter Cycling.
Start Pedalling Stop Polluting
By: Noida Cycling Club
Tags: Cycling, Health, Fitness

The pollution is rising at an alarming rate. The excessive use of vehicles and other motorised mode of transports have made the situation more vulnerable. Seeing the present situation of the world many environmentalists have taken up steps to protect the mother earth.

NoidaCyclingClub, has also understood the urge to promote cycling at a large scale and promote the masses to take up this activity as a regular routine of their lives. The best cycling club of noida has been trying to promote cycling because it high time people get serious about the pollution levels, especially in Delhi NCR and minimise the use of motorised vehicles for commuting and commute on their bikes !

Cycling helps a person to stay healthy and fit, which is of utmost importance for any individual. The group ensures to conduct rides on a weekly basis and organises rides every Saturday and Sunday without any fail. The excessive heat of Delhi NCR does not stop the riders of NCC from riding.

Environment friendly modes of commuting has gained much popularity in the following years and it will grow at an immense rate in the upcoming years too. Estimating these needs, cycling has a very bright future in the near times.

Putting bicycles to work could produce enormous savings, like reduced air and noise pollution, better land use, less congestion and lower health costs.

“Strong support from citizens and local officials has been driving new bike policies around the world. In several major cities in the Netherlands, Denmark, and Germany, bicycles now account for 20 to 30 percent of all trips. In many Asian cities, the bicycle’s share of trips is even higher, accounting for more than half of all trips in some Chinese cities-more than buses, cars, and walking combined. In stark contrast, bicycles are used for less than 1 percent of all trips in Canada and the United States.
Mongoose Excursion Girls’ Mountain Bike — Mongoose Bike
By: Mia Hannah
Tags: Cycling, Bikes, Bicycles, Mountain Biking, Bicyclesorbit

Mongoose Excursion Girls’ Mountain Bike

With a basic plan for individuals to have some good times rides on asphalt or even rock street or soil ways, Mongoose Excursion Girls’ Mountain Bike is the best bicycle for a journey . The casing highlights mountain style and is made out of steel for toughness. There are 21 — speed wind shifters and a Shimano back derailleur making the pinion wheels simple to be changed for each kind of landscape.

Adding to taking care of well hard surfaces of the street, the bumpy tires with composite edges function admirably on the sand, light mud, and substantial roads. The front suspension fork of Mongoose Excursion Girls’ Mountain Bike upholds the bicycles over rough streets with no sweat and solace.

Aside from giving control, the front and back straight force slows down rapidly trade cushions for accomplishing total wellbeing during riding, particularly after quite a while of utilization. Mongoose Excursion Girls’ Mountain Bike is ideal forindividuals who need to have a trip around the city or their area. The smooth and nice look is likewise appropriate for practically all purchasers.

Features of Mongoose Excursion Mountain Bike

A steel outline with off-road bicycle style and a front suspension fork

Off-road bumpy tires with amalgam edges

A Shimano back derailleur, a three-piece wrench

Furnished with 21-speed wind shifters

Specifications of Mongoose Excursion Mountain Bike

Package Dimension: 52 x 35.12 x 12.76 inches

52 x 35.12 x 12.76 inches Brake style: Linear pull

Linear pull Wheel size: 27.5 inches

27.5 inches Item weight: 27.35 Ibs

27.35 Ibs Number of speed: 21

21 Colors: Black/orange

Pros and Cons of Mongoose Excursion Mountain Bike

Pros of Mongoose Excursion Mountain Bike
The Fear and Benefits of Riding a bike
By: Heavyweight Cyclist
Tags: Cycling, Bikes, Fear Of Cycling, Cyclists, Benefits Of Cycling

The Fear and Benefits of Riding a bike

when I was a child I'm used to riding a bike but with extra 2 wheels a total of four. it was so relaxing riding a bike as if you can travel anywhere, and then I tried to ride on 2 wheels and then I fall off the ground, I decided to stop riding a bike because I'm afraid I might fall again. And when I grow up and start working, I’m so curious as i see many cyclist on the street every morning riding their bike, my heart is filled of fear but at the same time i want to try it again. So next day, I've decided to train myself to ride a bicycle even though I'm afraid i have to overcome my fear and anxiety. Then i start to train and i start to fall again but I'm motivated to learn so I've tried several times so that day i got it, i can now ride a bike with stable balance on my body and it feels really good as i remember what i feel when i was a child.

Until the moment that every day i ride my bicycle and tour little by little on the street and progress to riding more miles away on our home, it benefits me a lot. when you ride a bike you also make friends while riding as you will meet other cyclist on the street and in other places you'll go.

There were so many benefits of riding a bike, example is it gives a good beneficial effect to our body and it is a good form of exercise, it can also help release our happy hormone the endorphins, it helps us regulate our sleep so this can be advisable to persons who experience difficulty making a sleep. Cycling can also give you opportunity to learn many places and give you ideas regarding routes in different tourist spots and places. And also one of the most important benefit of riding a bike is it can be your means of transportation, but remember to always to wear a helmet all the time when riding a bike even though its near or far of destination for your own safety, it is ok to invest a bike gear for your own good. As a whole a bike is very convenient in our lives, so let’s ride .

Remember, falling is a start of learning to ride a bike so that next time you ride you can make it, and you will be able to ride everywhere you want. and last thing,

Ride Safe!
Walk/Run/Ride Sheffield - June
By: David Bocking
Tags: Sheffield, Cycling, Active Transportation, Fitness, Yorkshire

June is the month for cyclists, runners, walkers and scooterists of the Outdoor City, with prizes, games and explorations on offer for anyone getting around under their own steam.

Cycle commuters on the Cobweb Bridge

Love to Ride and other cycling organisations are celebrating Bike Month, while Move More Month sees the Beat the Street game launch on June 16th. Meanwhile the summer sees Sheffield and Rotherham Wildlife Trust launch 30 Days Wild inviting us all to explore the natural world every day of June.

Our advice: sign up for all three, make your trips on foot or by bike, and everybody wins, including you (one way or another)!

Meanwhile Sheffield Council is asking employers and key workers to think about whether loaning an e-bike (or e-cargo bike) might help reduce congestion and pollution and save them money all at the same time. Find out more at:

Love to Ride: Log your rides, win prizes, and join the lobby for a cycling city: https://www.lovetoride.net/southyorkshire

Beat the Street: Join the citywide game in June and July, and win prizes as you walk, ride, run or scoot to Beat Boxes all over Sheffield: https://www.beatthestreet.me/sheffield/

Beat the Street Beat Box

30 Days Wild: guides and ideas for ‘random acts of wildness’ throughout June: https://www.wildlifetrusts.org/30dayswild

Bike and Cargo Bike Loans: coming soon, expressions of interest from key workers and local organisations at https://www.sheffieldcycleboost.org

Discount E-Cargo Bikes for Organisations: coming later in 2021, email Paul.Sullivan@sheffield.gov.uk after assessing your needs (at https://www.adifferentgear.com for example)

S-Cargo loan bike from A Different Gear

Other initiatives for active travellers include:

Let’s Ride — for all levels of cyclist, including women’s beginner sessions: https://www.letsride.co.uk/

Discounts for NHS workers — 5% discount (on everything) for all NHS staff at Tony Butterworths Cycles — https://tonybutterworths.com

Learn to ride or gain cycling confidence: https://www.pedalready.uk/

E-Cargo Bike business to business deliveries: cheaper than a van, and often quicker too says https://www.russellsbicycleshed.co.uk/deliveries (Special deals for Love to Ride organisations too.)
Cyclist Suffers Cardiac Arrest Mid-Ride and is Saved By Group Doctor and First Responders
By: United Hatzalah- Israel Ems
Tags: Cycling, First Responder, Cardiac Arrest, Israel, United Hatzalah

A United Hatzalah ambucyclist responding to an emergency in the Galilee — (illustration)

On Monday morning just before 11:00 a.m., a group of pensioners was cycling on a bicycle trail through the woods near Alonim in the Galilee when all of a sudden, one of them, a man in his late 60s suddenly lost consciousness and collapsed in the middle of the ride. Members of the group immediately called emergency services for help and sent one of the riders to the group to the nearest roadway, Highway 7513, to direct the first responders to their trail.

Yochai Alfassi was driving from his hometown of Rechasim to the school where he teaches in Migdal Ha’Emek when he received the alert from United Hatzalah’s Dispatch and Command Center notifying him that he was the closest responder to the emergency. Yochai, who is a veteran EMT with United Hatzalah, quickly pulled over to the side of the road and began searching the nearby woods for any sign of the riding group. After about a minute he saw a cyclist exit from a dirt path onto the roadway and Yochai signaled him to take him to the scene of the emergency.

Among the group was a retired doctor, who was carrying a medical kit and defibrillator as per the protocol of the group’s organizers. The retired doctor had just finished attaching the defibrillator after a round of compressions when Yochai arrived and jumped in to assist. After another round of compressions, the defibrillator recommended shocking the collapsed man and the shock was administered. Just then another United Hatzalah volunteer EMT, Alon Gabay arrived and joined the effort. The team proceeded to administer CPR for nearly ten minutes before the mobile intensive care ambulance (MICU) showed up. By that point, the doctor had instructed to cease CPR as the patient’s pulse had returned.

Together with the paramedics from the MICU, the pair of EMTs and the doctor made sure that the patient was stable and then loaded him onto the ambulance for quick transport to the hospital to receive further care.

“Surprisingly, this kind of thing happens fairly often,” Yochai said after the incident was over. “I do this drive almost every day and I often respond to emergencies that take place along the way. Sometimes it is car accidents, other times it is people who have fallen ill. This is the first person who suffered a cardiac arrest while cycling that I have ever treated. Whatever the emergency I am happy to help. I usually take two or three other teachers with me for the ride and they are very supportive of me stopping to help others. They know it happens fairly often and they always tell me to go, even if we have to drive in the opposite direction from our work, and even if it means that they will be late for class, it’s part of the price of our carpool, and they know this, because helping others, and responding to medical emergencies is part of who I am.”
UNIT 1 FARO — A Sleek Visibility First Smart Helmet
By: Best Innovations
Tags: Safety, Cycling, Helmet, Gadgets, Urban Mobility

🔻👇🔻👇🔻👇🔻👇🔻👇🔻👇🔻

🎯 A Commuter Smart Helmet That You’ll Actually Want To Wear.

📌

UNIT 1 — an American Sports Tech Company has created FARO: a clean, stylish urban helmet with a techie & functional twist.

With traffic getting worse every year and environmental awareness going up, people everywhere are flocking away from cars & public transportation in search of fresh air, adopting bikes, e-bikes & scooters as they choice of transport.

Add bikes getting faster, traffic getting heavier and biking infrastructure falling behind — the result? The perfect storm.

FARO, a smart helmet designed for the rider of tomorrow today. It tackles two main issues: Style & Visibility.

Style: its was designed to be sleek & stylish, a helmet you’ll actually want to wear. Its clean lines and urban color ways make it part of your outfit. To keep the look clean, U1 developed a unique ventilation system that combines hidden intakes and extensive cooling without having to punch too many holes into their helmet.

Visibility: two integrated front & rear lights that make the rider visible from every angle and even during daytime. These discreet but powerful lights are beautifully integrated into the helmet. FARO has a fabric liner in the back that covers up an extra 46 LEDs. This provides a much larger light footprint in a variety of animated patterns & colors, all highly customizable through their Companion App. The fabric liner is a tear-proof, weather proof fabric that looks & feels refined.

FARO has an Navigation Remote. This little device is mounted on the handlebar and allows the rider to activate & display large turn signals to drivers and other riders. A myriad of sensors also activates an automatic brake light when the rider slows down or stops.

FARO can detect a strong impact and (if the rider is unresponsive) will send out an SOS message to a predetermined emergency contact with the rider’s location.

A 1850 mAh rechargeable battery allows FARO to run for up to 10 hours of continuous riding, depending on the rider’s settings.

The electronics in FARO are fully sealed and the helmet is completely waterproof, making it good for any weather.

► UNIT 1 FARO — A Sleek Visibility First Smart Helmet

★ 🎁 Up to 37% OFF
Against the clock: Predicting rider’s performance in the closing TT of La Vuelta
By: Javier Angulo Guirao
Tags: Data Visualization, Cycling, Sports Analytics

This predictive model uses the results of past time trials to estimate the average speed of each of the top 10 (after stage 19) La Vuelta riders, taking into account the following variables:

Rider

Distance (measured to the second decimal)

Positive elevation gain

That is the publicly available information that I was able to collect, but I know that there are other factors, like wind direction or downhill sections, that also influence the speed of a rider in a time trial.

After binarizing the “Rider” column of the dataset, I applied a non-exhaustive hyperparameter tuning on the Gradient Boosting Regressor to fit the training data in the best way. Then, I opted for Quantile Regression to build the 10%- and 90%- percentile models that form the prediction interval, and the default Least Squares Regression to show the prediction using a single value.

If he were under pressure, Roglič would be able to outperform the rest of the GC contenders by a big margin, but the big question is if he will ride for the stage win or not. He is predicted to cover the 34,07 km and 646 m of elevation gain with a speed of 46,04 km/h, which is translated into an elapsed time of 44'02".

As one can see in the figure above, he is heads and shoulders ahead of the rest, but the prediction interval shows that there is room for a more adjusted result.

I also found it necessary to provide context so that the audience can understand where does this prediction come from and why, for example, Sepp Kuss prediction is to be much slower than the rest and has such a broad prediction interval. That is why I created a dashboard for each of the non-Roglič GC contenders in which the prediction, past results, and past clashes versus the Slovenian are shown. [These dashboards were built before stage 20, when M.A. López was still 3rd in the General Classification. His dashboard has not been included]
5 Beginner’s Fitness Mistakes You Should Never Make
By: Muscles Freak
Tags: Workout, Fitness

New to bodybuilding and the world of fitness? Take a note of these 5 common mistakes that almost every beginner faces and do it the right way.

1. Choosing Quality Over Quantity

When you tend to do more in the gym in order to reach your goal faster, you end up stressing your body way too much. In the start, your body will respond positively to an extent and post that you will end up hurting yourself.

All you have to do is pick a reasonable program with proper guidance. Spend about 45 minutes in the gym and stick to it for a while. Repeat this till your body adapts to it.

2. Thinking More Cardio Means More Fat Loss

Most beginners start their body workout on the cardio machines and spend maximum time running. You don’t need to do tons of cardio to lean out.

A lot of people enjoy going out for long runs and that’s fine. You can always do intense sprints mixed with jogging, climbing stairs and walking.

The ideal way is to add more strength training than cardio. As you get stronger, you can boost your performance and work harder. This is a much more effective way to lose fat and build muscles.

3. Giving Up Really Soon

There are chances that once your body has a chance to change, you plan to quit. It takes about 2–3 months for your body to gain muscles or lose fat.

People tend to give up in 4–5 weeks, if they aren’t seeing any major changes. Don’t be one of them. Stick to it till you reach your goal.

4. Changing Your Diet Abruptly

Changing your diet all at once can put you into intense withdrawals and major issues like loss of attention, affect your energy level, responsible for mood swings, hair loss, overeating and losing focus.

Clean up your diet with time. Target your one or two nutritional vices and then remove other bad choices from your meal with time. It should be a gradual process and you will realize that you don’t even miss them now.

5. Relying On Supplements More Than Workout

Claims about fat-loss supplements seem like a complete body transformation in just one pill every day.

The truth is what you do in your gym and what you eat is how you build. Stick to a healthy diet and protein that help your body with a healthier composition. Fat loss supplements act as a catalyst to your workout. You can add multivitamins too, if need be.
The Ultimate Soccer Home Workout Guide
By: Tilo Zingler
Tags: Sports, Soccer, Fitness, Workout, Health

The Ultimate Soccer Home Workout Guide

We’ve gathered seven different home soccer workouts, from personal fitness to technical ball training to stay fit and keep you working on your game Tilo Zingler Follow Apr 23, 2020 · 4 min read

Practicing social distancing and practicing soccer do not have to be mutually exclusive. Many soccer clubs and organizations around the world have answered this unprecedented health crisis by making some unique programs available to players from all levels. Sofive has looked near and far to gather the best home workouts for you. Keep yourself busy, fit and most importantly stay healthy!

Many soccer clubs and academies are offering online workouts due to the Corona Crisis (Photo: Canva.com)

New York Red Bulls Youth Train @ Home

What is it?

A full soccer training video library for various skill levels and training areas with a training plan

How to Access?

Go to https://www.newyorkredbulls.com/content/rbyp-email-sign and get weekly updates

Notes:

All exercises have very good professional video instructions

The four training areas Technical, Physical, Game Knowledge, Freestyle keep things interesting

Players can download a tailor-made scorecard to track the progress

Each Monday, new challenges are made available
Houston Texans get teens moving
By: Taylor Arenz
Tags: Exercise, Yoga, Healthy, Workout, Health

The Houston Texans Teen Club is stepping up to alleviate adolescent illnesses brought on by physical inactivity and stress. The teen club, located on 1520 Airline Drive, is launching a new after-school fitness program this spring with the support of the Houston Texans and “Boys and Girls Club.” The program is extremely important as it helps adolescents reach 60 minutes of daily physical activity recommended by the Center for Diesease Control (CDC). This program is needed more than ever with many schools cutting physical education classes and after-school activities because of budget constraints.

The Trump administration is continuing to propose cutting funds to the 21st Century Community Learning Centers. This program provides the funding for most after-school programs across the nation which serve about 1.7 million children. Eliminating these funds is hurting many after-school programs because they cannot provide enough money to the numerous after-school programs they serve.

Many may wonder the reason that after-school programs are so important. Research shows these programs can “boost academic performance, reduce risky behaviors, promote physical health, and provide a safe, structured environment for the children of working parents.” (Youth.gov) These benefits demonstrate how important, beneficial and effective after-school activity programs are to a community.

The time after-school until the time parents get home from work has been called the “witching hours” because many students are left unsupervised and get into trouble. AfterSchool Alliance found that the most at risk teens are also statistically the most uninvolved in after-school activities. This is believed to be because of financial constraints.

Therefore, creating a place for students to attend for free that is safe, inviting and known as “the place to be” by teens is beneficial to the community, and it is exactly what the Houston Texans have done with the Houston Texans Teen Club. The Texans donated $750,000 to the teen club which this is the largest donation and first type of program of this kind by any NFL team.

To get the teens moving after-school the Houston Texans Teens Club has hired fitness instructors and is excited to start offering personal training, yoga, and Zumba classes for the teens to participate. Their goal for the new fitness program is to “get kids active, healthy and more in-tune with their mind, body, and soul” says instructor Sierra Quiroga. She brought yoga to the teen club this spring and in just a few shorts weeks, she is amazed at the benefits the classes have brought to the teens. The teens come in worn out and stressed from a long day at school and their mood noticeably shifts after they finish class. Jliyah Butler, who is a teen at the teen club, says she “has never done yoga with anyone ever in my life, so when Ms. Sierra came, she gave me the opportunity to do yoga.”
I NEVER go full out
By: Brigitte Van Tuijl
Tags: Body Wisdom, Women Entrepreneurs, Mindset, Workout, Mindset Shift

In August 2018 I started doing workouts again, and I’m STILL doing that, almost 3 years later!

I work out 5 days a week from my living room, following along with fantastic workout videos.

Each workout lasts around 30 minutes, which is ideal for me. Each workout is different, and I like that, too. I like working out, but it’s not my hobby.

The trainers say things like ‘Give it your all!’ and ‘Go for the burn!’ and ‘If it doesn’t challenge you, it doesn’t change you!’ and they encourage us to lift heavier and go harder all the time.

I get it. That’s part of their job and they’re great at it. And when I look at their muscles I sometimes wish I looked like that, too!

BUT.

I don’t like to push myself. I don’t like to force myself. And I don’t like to go for the burn.

My body doesn’t like it.

And every time I didn’t listen to my body and pushed too hard, I ended up with an injury.

So now, I (finally!) listen to my body.

My body needs to go slower than the pace in the videos.

Instead of following along in the same pace and with the same intensity as the trainers, I very carefully listen to my body. I go as slow as feels right. I adjust exercises when it doesn’t feel good. And I stop when it feels right to stop.

“Your body can do more than your mind thinks it can!” the trainers say.

I bet it can. But I’m not listening to my mind nor to the trainers.

I listen to my body. She knows best.

I won’t end up as muscular as people who DO push their body to its limit. And I’m okay with that. I’m doing what’s right for me.

Where are you pushing yourself too hard?

What would you do if you listened to yourself only, and you trusted that you (and your body) know best?

Love,

.

.

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Keeping a healthy lifestyle
By: Jeremy Marin H.
Tags: Workout, Health, Lifestyle

Here are some basic tips for you to have some balance in your life between duties and selfcare.

Have a schedule

You have to organize your daily activities. By doing this, you will have plenty of time for yourself. For example, you can go to the gym or for a morning run if you organized your job duties or studies. Or, if you need to start the day pretty early, you can have your personal time at the end of the day too.

Sleep well at night

There are a lot of studies that confirm that having a good 7–8 hour sleep during night, improve a lot our performance during the day, we have more energy and even can help to prevent some diseases and lower our stress levels. So, do your effort to have a nice sleep, your body will be pretty thankful!

A healthy diet

The food is the main source of energy that our body needs, that´s why is very important to be careful in the things that we consume. Try to quit fast-food, it is definitely not useful for our bodies and just increase the fat levels. Otherwise, vegetables, fruits, protein, cereals are the things we have to eat always and in a balanced way. Having a good breakfast, like some eggs, a slice of bread, some fruits and coffee are perfect. Then, between meals is good to eat something, such as a yogurt or a ham&cheese sandwich.

At lunch, we need a good amount of carbs, protein and veggies. Be sure to have ideal portions of eachone, but do not exceed to much. Finally, some people said that isn´t good to eat at night but that´s FALSE!! Our system need to have some food even before going to bed, you can have some salad with chiken or some pasta for example.

Workout!!

Be sure to exercise at least three times a week or even have a short-30 min walk everyday. By working out, we can decrease our stress levels, improve our performance, have a better sleep at night, prevent heart diseases and even can improve our intelectual skills.

Combining this with the previous tips, your life and bodies will make a complete change! What are you waiting for?
Best Workout Waist Trainer Belt For Women
By: Sayfut Clothing
Tags: Waist Trimmer Belt, Weight Loss, Waist Trainer, Waist Cincher, Workout

Today we’re going to share the waist belt to you. These Waist Trainer belts are widely used in Working, Outdoor sports, Gym, Yoga, Postpartum Recovery, etc. Would you like to have one?

Here is the introduction of waist belt：

Super Sweat Waist Trimmer Belt

Features:

1. Burn Fat Quickly

2. Obvious Slimming Effect

3. Moisture Wicking Nylon Fabric

4. Air Circulation Avoids Overheating

5. Designed To Be Worn While Working Out

Materials: Nylon 100%

Height: 28cm

Waist Breathable Bandage Elastic Brace Support Wrap Belt

Keep the abdomen tight effectively. Promotes a quick postpartum recovery. Midsection compression adjusts your posture. High-waist design helps smooth the midsection. Shaping brief waist trainer tummy slimmer body shaper. Effective for weight loss, tummy control and slimming your abdominal area.

Functions:

waist cincher/ back support/ lumbar disc relief/ waist muscle safeguard/ abdomen trimmer/ postpartum recovery.

Materials: Neoprene

Waist Trainer for Weight Loss Post-Pregnancy Belt shapewear

Features:

Keep the abdomen tight effectively.

2. Promotes a quick postpartum recovery.

3. Midsection compression adjusts your posture.

4. High-waist design helps smooth the midsection.

5. Shaping brief waist trainer tummy slimmer body shaper.

6. Effective for weight loss, tummy control and slimming your abdominal area.

※Materials: 90% Polyester and 10% Spandex

We Sayfutclothing also have other waist trainer belt, if you are interested in them, welcome to check them on Sayfutclothing website. Please click.

If you have any other questions to consult, please email us at sayfutclothing77@gmail.comor contact us on WhatsApp: +86 133–8009–4393.

More information:

https://sayfutclothing.blogspot.com

Related Blogs:

https://www.sayfutclothing.com/2019/06/12/latex-waist-trainer-for-women/

https://www.sayfutclothing.com/2019/05/29/can-you-wear-a-waist-trainer-while-exercise/

https://www.sayfutclothing.com/2019/05/22/waist-trainer-for-losing-belly-fat/

https://www.sayfutclothing.com/2019/05/21/what-is-the-best-waist-trainer-for-exercise/

https://www.sayfutclothing.com/2019/05/04/postpartum-recovery-belt-for-mother/
FroYo Bark!
By: Dawn Jackson Blatner
Tags: Recipe, Food, Workout, Recovery, Health

I’ve been craving cool creamy sweet treats after sweaty runs or as an after dinner dessert.

I know I’m not the only one!! Instead of heading to a Frozen Yogurt shop [read: sugar bomb] make…

FroYo Bark!

A no added sugar sweet treat rich in protein and gut-friendly probiotics.

Make me now. Thank me later

Spread yogurt. Using the back of a spoon, spread 2 containers (10 ounces total) of 2% plain, unsweetened Greek Yogurt on a parchment-lined baking sheet. Aim to get it into a 9×9-inch square shape.

2. Sprinkle on toppings. See below for some of my favorite combos.

3. Freeze. Freeze for at least 3 hours, cut into 9 pieces, enjoy!

Pro-tip: After 1.5 hours in the freezer, run a knife over the bark to make 9 pieces and put back in freezer until solid. It’s easier to cut when it’s not totally frozen.

Here are my 5 favorite toppings:

raspberry, coconut, cocoa nibs (image)

chopped peanuts & sliced strawberries

cocoa powder & chopped banana

blueberry, lemon, almond

peaches & pistachios

This recipe makes 9 servings. Each serving is about 50 calories, 4g protein, 0g added sugar.

The star of the recipe is 2% GREEK YOGURT….

it’s got mood-boosting probiotics, bone-building calcium, fat burning CLA and gut healing butyrate.

You gotta make this bark on the regular!!! It’s so easy, it’s so delish, and it has NO SUGAR ADDED. It’s a great post workout treat or after dinner dessert.

Craving more? I’ve created the ultimate sweet treat guide.

Get it here.
Why should you exercise?
By: Krishna Pullakandam
Tags: Workout, Running, Health, Healthy Lifestyle

There is a joke that was circulated on social media a while ago. It goes like

A tortoise sleeps all day and lives for hundreds of years. On the other hand, a hare runs along all day and has a much smaller life. Choose your lifestyle wisely.

Of course, it was a joke. It was not meant as a piece of advice and here are the reasons below why we should exercise.

Your sleep pattern becomes regular. If you are doing intense workouts for 20–30 minutes a day, you will start sleeping like a baby and avoid that phone before your sleep. Your mood swings will slowly reduce. Working out releases happy hormones in the body and you gain a sense of achievement every day. Better physical health means better mental health as well. Your concentration levels will increase drastically. You will start seeing the world from a different perspective and your mind will gather more positive thoughts. If you get addicted to working out, which you should, your daily routine will start revolving around it which is a massive step towards personal growth. Eating habits will improve. The more you work out, the more you will start thinking about what you are eating. Your reflexes will improve if you’re doing a lot pattern-based cardio. Your image of self becomes more prominent and respectable. You’d be surprised to see that with the right workout habits, eating habits, and work management, you will gain more patience.

Also, it’s nice to lose weight, gain that lean mass, sweat it out, push your lungs, and feel that burn in your muscles. It’s one addiction we all should have. Run, lift weights, do HIITs, practice yoga, whatever pleases you, go ahead and start regaining your physical elixir.
I built up 7 habits to change my Lifestyle & here is the outcome
By: M Kaur
Tags: Self Love, Lifestyle, Workout, Health, Growth

I built up 7 habits to change my Lifestyle & here is the outcome M Kaur Jun 17·3 min read

Before jumping to the changes I blended in my lifestyle, I would prefer to tell you the outcomes of that and here I go:

After 2 months-

I have lost 8 kgs of weight without any consultation, starving, or supplements

I have lost many inches that I can get fit into old clothes and look better in my present wardrobe

I got rid of 80% of my acne problem

I got a natural glow on my face

I did not face headache in the past 2 months

I feel energetic throughout the day

And, most importantly, now I am in love with myself even more

1. Early Morning sunshine

This is how we should start our day. Spending a lot of years as a night owl, I can strongly say how waking up early in the morning helped me out to feel so much energetic, fresh & easy on my own mind.

Why don’t you try it for 2 weeks & see the results yourself?

2. Mindful breaks

Another important factor that we all should incorporate in our lives is to have a mindful break each day. Yes, you read it right, every single day. It could be for 15 mins or 50 mins as per your schedule but it should be there. It won’t cost you anything but trust me it will gradually pay off well to your mind

3. Vigorous workout

I don’t know why it took me so many years to understand the power of workouts? Could you relate?

To be honest, here, there are days when I do 1.5 hours of cardio & strength training and there are days when I can hardly hit 15 mins of Yoga. And, trust me that even on your lowest energy days, you can give wonders to your mind & body if you only do 15 mins of yoga.

Do you already know the power of it or still have not started?

4. Homemade food

Duh, before I could say anything on homemade food, let me tell you that I can die for cheese burst pizza. It was difficult, actually difficult for me to change my food habits. From having fast food twice a day to having it twice a week, I really improved my body in many ways.

The easiest way to win here is a SWAP. Swap your fast food to a healthy version of it. For instance, how about having homemade wheat pasta instead of an outside parcel of creamy one, of course with a lot of veggies or chicken

5. A lot of water

Simplest, drink as much as you can.

Pro tip: Keep a water bottle in your hand as much as you hold your mobile phone

6. 10000 steps a day

No No No, this is not at all a huge number, trust me !!

Just install an app on your mobile in case you don’t have the inbuilt one and keep your phone in your pocket. You will notice that half of the number can be achieved by just talking over the call with your loved ones or do household/office day to day things actively

7. A glass of warm water before you sleep & as soon as you wake up

I really don’t know the actual benefit of it, to be very honest. But, I feel very light by incorporating this into my lifestyle.

Try & let me know if you feel the same

Ending here with a very strong note I read somewhere, “Being healthy is a lifestyle, not a diet”

Cheers !!!
Why is night protein important for people?
By: Steadfast Nutrition
Tags: Exercise, Night, Protein, Workout, Health

Milk protein is a combination of 80% casein and 20% whey protein. Whey protein is a well known muscle recovery protein as it stimulates muscle protein synthesis that helps in the recovery and repair of the muscles.

When there is a long gap between the meals, the body gets into starvation mode, a slow release or digesting which leads to the utilisation of protein for energy production because of the absence of carbohydrates. The longest gap in between the meals is the time when a person is sleeping. The best way to prevent muscle loss is to start consuming a late night protein before sleep. It provides the required amino acids that can prevent muscle breakdown while sleeping. The best protein to consume is the casein protein because it is a slow digesting protein. Casein forms micelle structures on consumption, a thick gel like structure that is not dissolved in water and gets dispersed. Once it is consumed, different digesting enzymes start digesting these micelles by breaking them down in smaller structures, which leads to a steady release of amino acids and prevents the breakdown of muscles. Casein protein delays the gastric emptying, which provides longer duration for the absorption of amino acids and improves the strength of the muscles. Micellar casein also improves muscle adaption to exercise training and enhance strength during workout. The micelle structure formed on the consumption of micellar casein is larger and requires a much longer time to digest and absorb. It provides prolonged overnight recovery making all amino acids available for the body. It also helps to improve the sleep quality. Micellar casein protein also enhances the recovery and repair of cells by providing all the amino acids.

MiCasein by Steadfast Nutrition is the perfect night protein. It can be consumed by strength athletes, endurance athletes and fitness enthusiasts.
WHAT I WISH EVERYONE KNOW ABOUT LOSING BELLY FAT
By: Everything Limitless
Tags: Workout, Exercise At Home, Workout Tips, Fat Burning Tips, Abs Training

EVERYONE WANTS TO LOOK GOOD. BELLY FAT IS SIGNIFICANT OBSTRUCTION IN IT. ALONG WITH LOOKING GREAT BELLY FAT BURNING EXERCISE HELP YOU IN IMPROVING METABOLISM, SLEEP QUALITY, ENERGY LEVEL AND THEY ALSO PREVENT YOU FROM CARDIOVASCULAR DISEASE, DIABETES, OBESITY, AND MANY OTHER HEALTH PROBLEMS. SPOT REDUCTION IS NOT THE BEST APPROACH FOR LOSING BELLY FAT, BUT SOME TRICKS WILL HELP YOU LOSE BELLY FAT FAST.

1. RUN FAST

ALWAYS TRY TO RUN FAST AS MUCH AS YOU CAN DO NOT TRY TO RUN FOR TOO LONG JUST TRY TO RUN FAST AS MUCH AS POSSIBLE. RUNNING FAST BURNS CALORIES FASTER. ALONG WITH BURNING CALORIES RUNNING WILL ALSO HELP YOUR SLEEP QUALITY. SLEEP IS VERY IMPORTANT FOR FAT LOSS BECAUSE THIS IS WHERE THE BODY PERFORMS ALL ITS REPAIR WORK. RUNNING HELP YOU IN BACK PAIN AND ALSO BETTER JOINT HEATH. A MORNING RUN WILL BOOST YOUR METABOLISM AND A GOOD MENTAL HEALTH.

2.ALWAYS PERFORM YOUR WORKOUT IN THE MORNING

MANY PIECES OF RESEARCH SHOW THAT THOSE WHO WORK OUT IN THE MORNING ARE MORE LIKELY TO LOSE BELLY FAT FAST IN COMPARISON TO THOSE WHO WORK OUT IN THE EVENING. THAT’S BECAUSE THE BODY’S HORMONAL COMPOSITION IN THE MORNING IS SET UP TO SUPPORT THAT GOAL. IN THE MORNING WE HAVE A BETTER HORMONAL PROFILE THAT WILL PREDISPOSE US TO BETTER METABOLISM. IN THE WORDS OF BENJAMIN FRANKLIN “EARLY TO BED, EARLY TO RISE TO MAKE A PERSON, HEALTH WEALTHY AND WISE .”

3. INCLUDE BURPEE IN YOUR WORKOUT

BURPEE IS ALSO A GREAT AND POPULAR EXERCISE FOR LOSING BELLY FAT FAST. IT INCLUDES EVERY PART OF THE BODY AND IT BURN A LOT OF CALORIES IN A VERY SHORT TIME AND ALONG WITH THIS IT ALSO HELPS YOU IN ATTAINING GOOD BODY POSTURE. THE HEALTH BENEFITS OF BURPEE INCLUDES STRENGTHENING MAJOR MUSCLE. BURPEES ARE ONE OF THE MOST BENEFICIAL EXERCISES IF DONE WITH PROPER FORM.

4. TRY TO DO HIIT EXERCISE

HIIT IS A WIDER TERM OF WORKOUTS THAT INVOLVE INTENSE EXERCISES IN A SHORT TIME. HIIT HELPS YOU BURN A LOT OF CALORIES IN A VERY SHORT TIME ALONG WITH LOSING FAT YOU CAN ALSO GAIN SOME MUSCLES BY PERFORMING HIIT EXERCISES. THESE EXERCISES ARE ALSO BENEFICIAL IN HEART DISEASE AND BLOOD PRESSURE. ONE OF THE BIGGEST ADVANTAGES OF HIIT EXERCISE IS THAT YOU CAN GET MAXIMAL HEALTH BENEFITS IN A MINIMUM TIME.

5. CHECK YOUR CALORIES INTAKE

A HEALTHY DIET CAN PROTECT THE HUMAN BODY AGAINST CERTAIN TYPES OF DISEASE, IN PARTICULAR NON-COMMUNICABLE DISEASES SUCH AS OBESITY, DIABETES, HEART DISEASE, AND SKELETAL CONDITIONS. A HEALTHY DIET CAN ALSO CONTRIBUTE TO AN ADEQUATE BODY WEIGHT. ALWAYS TRY TO TAKE A PROTEIN-RICH DIET AND TRY TO AVOID PACKAGED FOOD OR FOOD WITH LOTS OF BLANK CALORIES AND SUGAR.TRY TO INCLUDE FRUITS IN YOUR DIET.
How often should I eat to lose weight?
Tags: Weight Loss Tips, Weight Loss, Workout Routines, Workout Schedules, Workout

Tips and strategies for using increased physical activity to lose weight.

pssst… unfortunately it’s not just about the diet…

You need to make a conscious effort to increase your daily physical activity. At home make out time to garden or to mow the lawn yourself instead of giving it out as a contract to others. You could also participate more in yard cleaning, every little bit of physical activity counts. Don’t worry if some people see it as additional stress as long as you know that the physical activity and creativity involved in determining where to plan, how to shape and trim your flowers and shrubs helps you to stay physically active and mentally fit.

It’s a fact: Certain foods possess a higher thermogenic impact, which means you actually burn calories when you munch on them. Some other foods include nutrition and substances that stoke your metabolic flames.

It is very important to eat healthy foods, but going on a diet can be very harmful to your body. This is because the restriction sends your body into survival mode. Cutting out certain foods, entire food groups, carbs, fat, protein, or an extreme reduction in calories can be dangerous. There is a healthy middle ground between eating all nutritious foods and restricting yourself.

If you want to lose your belly fat you are going to have to make changes to your lifestyle. But it’s not as tough as it might sound.

More info here — — -> https://nextweightloss.com/healthy-apple-pancakes-jen-selter-in-the-kitchen-with-jen/