Why Athletes Need to Remember to Take Breaks

With the amount of time athletes put into practicing and preparing for games or routines to perform at competitions, it is important to remember that taking a break is essential. Resting allows your body to recover from difficult workouts, ultimately helping you power up and perform to the best of your ability! Breaks help you prepare both physically and mentally and can mean the difference between a touch down and a foul.

 

Here are some tips to keep in mind:

Don’t Overdo It!
Take short breaks in between practice, drink some water, and take a seat. Taking short breaks often will help you refuel so you can jump back into the game with energy!

Breaks can also help prevent injuries. If you are playing non-stop during strenuous activities, you can easily wear yourself out. Side effects include nausea, dizziness, and an upset stomach. Don’t put too much physical pressure on yourself!

AVOID: Resting too much. When you or your team start taking too many breaks this can lead to laziness and counter-production. Make sure you stay on track to make your routine or game plan that much stronger and better. If you have good momentum going, try to keep pushing a little longer before taking a break. You don't want to stop in the middle of a good play or routine unless you really need to. Whatever you do, always trust your body. It will tell you when it can't push any further.

Relax and Refuel
H2O. There are few things that the body needs as much as it does water. The key is to drink the right amount. The more active you are, the more water you should drink. Don’t forget to pack plenty of water in your sports bag! Hydrate before, during and after practice because:

1) Every system in your body depends on water.
2) 60% of your body weight is water.
3) Water keeps you hydrated, it maintains normal bodily functions and keeps you energized.
4) An absence of water can lead to dehydration and cause fatigue, headaches, muscle weakness, and dizziness.

Nutrition. During a break or after a long practice, consuming electrolytes and the right carbohydrates and protein is important for recovering. Making the right choices with nutrition will help increase your performance level. Here are some healthy snack choices to enjoy on your breaks to keep your body going at full speed:

1) Protein bars, filled with vitamins and plenty of protein and fiber to keep you energized and full
2) Cottage cheese and fruit
3) Nuts and seeds
4) Grilled chicken breast
5) Hard boiled eggs
6) Veggies and hummus
7) Apples and peanut butter

Reward
Taking a break eventually results in working towards your personal and team goals. Once those are accomplished, reward yourself and your team! Play a team bonding game, like Simon Says, that involves using athletic skills.

 

 

Campus Teamwear is a cheerleading apparel company that offers the lowest prices on uniforms, practice wear, and accessories.

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Maintaining a Healthy Body Temperature as an Athlete

Athletes perform indoors and outdoors at games, competitions, and tournaments, and in a variety of weather conditions. It’s important for team members and staff to consider the weather conditions when planning and choosing uniforms, warm-ups, and accessories.

 

Outdoors and in the fall and winter, athletes are exposed to rain, snow and cold winds. While athletes playing indoors are not exposed to harsh seasonal temperatures, it does mean that they will be performing in a crowded, sometimes stuffy gym that can get very warm. During the spring and summer, athletes playing outdoors are at risk of heat stroke and more.

If body temperature is not monitored, athletes may become weak and exhausted. An athlete that is not at 100% for his/her performance puts everyone on the team at risk, especially if the team performs in groups, like a cheerleading squad.

Here are some tips for regulating body temperature during games in the heat and the cold:

Clothing. Accessorize your uniform with long sleeve bodysuits, warm-up pants and jackets or other cold weather gear for the winter season. The clothing will insulate your body and keep heat from escaping. Logically, that means that for indoors or during spring and summer, uniforms and practicewearshould be lightweight and short-sleeved to allow sweat to escape the body and cool the skin.

Hydrate! During physical activity, the body loses hydration through sweating. Be sure to have water and sports drinks on hand during performances and drink plenty of fluids. If you start feeling thirsty, you are already dehydrated. Do not wait until you are thirsty to drink!

Educate. Find out what heat stroke and heat stress are and how to prevent it. Make sure that team members and parents know the signs of heat stroke. It’s also good to look into the effects of frostbite or extreme cold exposure. Know the signs and know when it is time to bundle up or head indoors.

Nutrition. Research what to eat and drink before a performance, how long before a performance you should eat and how much you should eat. Don’t forget about after games and performances too! Just because the game is over, doesn’t mean you are in the clear. Your body could suffer effects if you don’t replenish after a game. It’s a good idea to know what not to eat also. Consider the weather when choosing your meals; to stay warm you may need a heavier, heartier meal, but if you will be in the heat you may want to eat something lighter.

Treatment. If someone shows signs of fatigue, weakness, discoloration or any other signs of stress during a performance, make sure they stop all physical activity immediately and get checked out by the onsite paramedic.

 

Omni Cheer is a leading cheerleading apparel company.

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James Gandolfini is not with us anymore

For millions of Americans, Jimmy was Tony, and Tony was Jimmy. That is how James Gandolfini became not only an actor, but an embodiment of something bigger, practically a (very dysfunctional) member of the (very dysfunctional) family. And that is why his sudden death Wednesday at the age of 51



via Storify http://sfy.co/r9Mr -- June 21, 2013 at 07:17PM http://farm8.static.flickr.com/7373/9096525562_b26155305a_z.jpg

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Benefits of Having the Best Hot Food Displays in Your Catering Business

It is no secret that State and Territory laws dictate that food safety be practiced strictly to make sure that restaurant owners, caterers and those generally in the food business serve and sell food that is safe to eat, which basically means that every time their food is consumed, no one gets sick or falls ill afterwards. 

Food poisoning, diarrhea, vomiting and stomach pains are often the causes and signs of food-related illnesses due to possibly high levels of bacteria present in the food, that have somehow gotten contaminated during preparation and cooking, resulting into toxins that cause the illness. To prevent this, it is important that food be kept under a controlled temperature, either by keeping it really hot or really cold.

Food businesses need to learn all about temperature control in order to avoid customers getting food poisoning and other food-related illnesses. Temperature control means maintaining food at for example, either 5 degrees Celsius to minimize the growth of infectious or toxigenic micro-organisms in the food so that the safety of the food will not be compromised or at 60 degrees Celsius or higher if the food is to be stored or displayed for a long time for the same reason. This is the main reason why you need to have the best hot food display for your business.

Hot food display cabinets or hot food merchandisers are essential for those who sell ready-to-eat food. Concession stands, convenience stores, cafeterias and snack bars are often places which can benefit from the best hot food displays. Any place that sells food like cooked rice and pasta, foods that contain eggs, beans, nuts and other protein-rich foods should consider getting hot food displays not only to encourage quick sales but also to ensure that they serve only food that is safe to eat.

Hot food displays have never failed to grab customers’ attention because these equipment not only allow you to display your culinary wares in the most attractive and appealing way possible, they also keep the food fresh enough for the customers to eat as soon as they purchase them. Among the best benefits you can get from having hot food displays are as follows: 

- Increased sales
- Allows more opportunities for self-serve operations
- Keeps food at the right temperature and ready to serve or eat anytime
- Allows you to showcase your best menu items every time
- Helps prevent food contamination

When searching for the best hot food displays, you need to find ones that will best fit your scope of operations and the type of food you serve. You should also take into consideration the size of your display as crowding it with too much food makes it look unappetizing and at times, unsafe. If you must buy these types of displays, make sure that they have thermostat controls so you can easily adjust the temperatures when needed.

It is also recommended that you find displays that have internal humidifying systems to keep the food fresh longer, as well as adjustable shelves to be able to beautifully and appetizingly showcase your best food items. And lastly, it must also have sliding doors for easy access, ample lighting and made of stainless steel for durability. 

Stephen John is a food and wine enthusiast. He blogs about food, wine, and culture and writes food reviews for a living. He loves to write about the food catering business and likes to share tips and knowledge about it with aspiring caterers.

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How to Find the Best Timber Kit Homes

Timber is considered as one of the most sustainable building materials for homes. Not only is it strong and durable, it also helps you do your bit for the environment by reducing carbon dioxide emissions. It is no surprise therefore why it is a popular choice among builders and homeowners alike.

Among the many uses builders have for timber includes using them as materials for kit homes. Due to the unstable economy, rising cost of living and first-time home buyers wanting more square footage for their dollar, the rise of kit homes is almost something inevitable given the fact that kit homes are the affordable alternative to traditional home-building. Where traditional builders needed to craft beams to fit, modern day software is utilized by manufacturers to produce pre-cut beams that are designed to fit exactly to your specifications.

Finding the best timber kit homes can be a challenge because of the varying inclusions and materials used by different manufacturers. However, by following these basic guidelines, you should be able to get not only the best kit home, but also one that you really want to build. 

1. Consult/check your local building codes

Timber homes usually have peaks and may either adhere to or go against building height requirements so it is always best to check with authorities first before going ahead and buying your kit.

2. Compare kit inclusions/contents

Often, kits will come with pre-cut timber that are measured exactly to your specifications, as well as means of fastening them together, framing materials and an instruction manual giving detailed instructions on how to build your home. However, just because it says “complete,” it doesn’t mean that it includes other necessities like electrical wiring or plumbing.

3. Choose the best woods
It is always best to use aged or dried timbers to avoid any splits and cracks during and after construction because another kind of wood can twist or warp. It can be tempting to go for green wood but even though it is aesthetically better, it is not as strong as the dried ones. 

4. Consider shipping charges

Shipping charges can be a substantial cost when building your kit homes so always compare various kit home prices including shipping charges. 

Keeping these guidelines in mind will help you as far as purchasing what it worth your money is concerned but the main thing to remember is to get them from a reputable manufacturer who will assist you with important information you need to know about your kit homes. 

 

Ben Wall has been involved in real estate property development over the last ten years. He is passionate about this industry and wishes to share what he has learned from his experience with Australian suburban real estate to those who wish to know more about the business.

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Hire a van after purchasing something online

Globally, online shopping enables you to save a lot of money. No longer are you restricted to paying the full retail price for white goods or any other items when they are bought online. Online retailers have regular discounts where a massive saving is possible. Although it doesn’t happen often, you can save money by taking advantage of discount codes which are sent to your inbox when a particular web page is not working.

After buying something online, the cost of delivery might not be included. Delivery charges could apply and these are often very high. For example, Ikea is a very popular website and you might have to pay a lot of money for delivering an order. If you don’t live near a depot or an Ikea store, a substantial amount of money might have to be paid. However, there is a solution to this predicament – hire a vehicle from one of the many removals companies.

Although it can be used for helping people move home, removal vans can also be hired for picking up bulky items from Ikea and other shops which are on the high street. Furniture is a prime example of such. A three piece sofa is a large item but, by hiring a rental truck, it can be picked up from an Ikea store.

Hiring a removal vehicle is beneficial on many accounts:

• Convenience

Ikea delivery doesn’t have to be difficult or time consuming when a removal van is chosen. Ikea and other companies that provide online delivery might only have particular times of the day for dispatching orders. If you don’t want to take a day off holiday from work to wait at home for a sofa to arrive, this is not necessary when hiring a removal vehicle. This is because you can pick up an order in-store whenever you want.

• Online auction sites

There are scores of online auction sites around. Amazon is an example of such and so too is eBay. After putting in a winning bid on eBay, deliverycan be arranged with the seller at a time which is convenient with them and also yourself. If you already know of a removal company that has a large enough vehicle for storing the item of furniture which you require, you are aware of who to contact when it has been ‘won’ on eBay.

• Cost

By hiring a removal van and driving it yourself, you can save money. This is because a removal company won’t have to provide any members of their staff. All that they need to supply is a full tank of petrol which is filled up when it’s returned. The cost of hiring a removal van can be much more when people have to be provided who will lift items into the van and take them out again. By asking for help from friends, they can do so for hardly any money. In fact, all you will probably have to pay them is a couple of pints at the pub.

• Removal professionals

If none of your friends can help with moving what you’ve purchased, a solitary removal man can be hired. Although you could lift an item of furniture yourself, this won’t take as long when someone is there to help you. When it takes longer than you’d expected to move furniture, a removal company can charge more if you hire a van by the hour. Although it can cost slightly more to hire a van and also a removal professional, it is money well spent.

The article has been written on behalf of http://www.movingservicesremovals.co.uk/man-and-van/TW10-moving-van-richmond-upon-thames.html

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Mobile App Development For Small Businesses - Is It Really Worth It?

It was only a few years back the smartphone devices like iPhone and Android were introduced in the era of mobile computing for the first time. And today, more than billions of users are ‘stuck’ to these devices, or rather to their applications. New tablet, smartphone and pad computers are launched in the market almost every week. So, there isn’t any hype in saying that Mobile apps have become an integral part of our day-to-day lives. 
A recent study has also confirmed the fact that more than 72% of businesses have their own personal mobile apps. So, here is when the actual question arises, do you have a mobile app? If not, is it worth investing in mobile app development? What are the benefits of mobile app development for small businesses, as it isn’t a question for large-scale enterprises?

A Great Marketing Arsenal
Creating a place in the niche where there are hundreds of more competitors are already offering the same services or products and to the same audience you are targeting is an extremely challenging job. Developing a mobile app is a great marketing arsenal for small businesses and startups to promote their products. 
However, it is not mandatory to develop an app that speaks about your products and services always. You may even develop a mobile gaming app considering the fact that the highest, 32%, time is spent on gaming apps. This will do indirect promotion for your brand. You can also build a utility app, which can be helpful to your targeted audience. Your ultimate goal is to reach out as far as possible in your niche and stay connected 24/7.

Enhance Customer Services & Support
If you want to start getting new referrals continuously, excellent customer support is a key. Developing a mobile app will create a new channel of communication between you and your customers, which will eventually help you improve your customer-centric business. 

Let's take an example to elaborate this: say you are an interior designing business in Denver where your sales team has to visit prospective customers personally to learn their needs. But if someone want an immediate quote from you, it's not feasible for you to fulfill this need. 
However, if you develop a mobile app that can help their sales staff to formulate the right quote immediately and sending it in real-time to prospective clients, it will help them converting prospective clients into potential customers. To accomplish this, you may hire a good iPhone or android application development Denver based company.

More Personalized, More Social, More Refined
A mobile app is a more personalized way to connect to your customers. With your very own mobile app, you can directly interact with your customers and prospectives. Explore an app idea that can help you get feedback and review of your audience in real-time. And don't forget to integrate social media in your app, as it will help you keep updated from your customers' insights and make you closer to them. 
A mobile app is a great way to track what your customers want and like, and how they are using your products or services. This kind of information is extremely helpful when you are developing special offers and creating bespoke communication channels for them. It will also help you adapt the ever-changing needs of your customers.
Find your best iPhone application development Denver company today, as they specialize in developing next-generation mobile app for small businesses and startups.

The Josh Airman works as an editor-in-chief and a web programmer in an IT company. She has been writing about android application development and iPhone application development Denver for over 5 years now.

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infographic on outdoor kitchens

read more : http://kalamazoogourmet.com/outdoor-kitchens-101/

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How to Stay Safe and Warm With Your Patio Heaters

If you’re the type who loves to throw parties outdoors and entertain guests in your patio area, or simply just love hanging out and getting some quality down time, a portable heater will serve you in good stead. However, even if you use heaters with safety features, there are still risks that can happen if you’re not too careful.

A good way to ensure that you and your family stay warm all year is to make sure you get exactly the right outdoor heater that will suit your needs and your space, one that comes equipped with all the necessary safety features like automatic shut-off systems and electric starters.

First, know that outdoor heaters vary in size and power-level. Using a large heater to heat up a small room can be dangerous and can pose as a serious fire threat and this is especially true when you are going to use the heater in enclosed spaces like garages, sheds, barns or even warehouses. You should also be aware that there are three kinds of fuel source for heaters: natural gas, propane and electric. 

Electric heaters can’t be put anywhere that isn’t near a power outlet while the gas-powered heaters have the utmost mobility and can be placed practically anywhere and are easy to install. However, be aware that there are varieties of gas-powered heaters that are powered by combustion so you must make sure you operate them in a well-ventilated area outdoors. It is also safe and efficient to use heaters made of stainless steel, with ceramic mediums so that heat is distributed evenly, regardless of whether it is a free-standing unit or mounted on the wall or ceiling. 

Once you find the perfect heater to use for your outdoor patio, you will need to do the following as additional safety guidelines and to completely take full advantage of your heater’s benefits:

Carefully read the manufacturer’s operation instructions and guidelines for operating the unit
Do not place the heater near flammable objects
Do not stand too close to the heater especially if it releases gas by combustion
Do not touch the parts that get hot
Make sure that there is sufficient ventilation when operating gas-powered heaters
It will also help to purchase your heaters from reputable manufacturers like Bromic Heating. Find bromic heaters in bromicheating.com that not only conform to safety standards but also ensure that you purchase high-quality heaters that you can use for a long, long time and worth your time and money.

 

Lance Rand is a freelance writer who writes various topics for different online clients. He also currently blogs for Bromic Heating - a company that provides innovative and prestigious outdoor gas and electric heating solutions.

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Renting Fully Furnished Apartments: What You Need to Check For

Due to the boom of inexpensive international travel, many landlords and property developers have come up with the idea of alternatives to expensive hotel living. These are especially targeted towards business travelers who often have to stay in one place for a month or more and as such are forced to pay expensive hotel rates as there are no other available accommodations that are cheaper.

That is until fully furnished apartments came into being. With renters these days becoming quite picky when it comes to finding apartments to rent, landlords decided to up the ante a bit by throwing in furniture as part of the deal. Besides the fact that these apartments were instantly ready to be occupied, they were also cheaper alternatives to hotel living which can get too costly at per day rates. Also, these apartments offered more space and more privacy and fully-equipped kitchens so that you can cook your own meals rather than spend on room service or take-outs. 

First, however, let us define what a fully furnished apartment is. It is an apartment unit that already contains everything you need so that you don’t need to bring or buy anything else when you move in. Some renters may request for additional items although that will depend entirely on their agreement with their landlords. 

When renting fully furnished apartments, whether on a short-term or long-term basis, it is important that you know exactly what you should find in the apartment and that they are listed in your tenancy agreement. A fully-furnished apartment must have the following:

Air conditioning units
Water heater for the bathrooms
Kitchen appliances – a microwave, stove/oven, refrigerators, etc.
Beds complete with sheets and mattresses
Curtains 
Cooking utensils including pots, pans, ladles
Cutlery, glass and cups
Dining set including table linens and napkins
TV
Complete living room furnishing including a sofa, side tables and lamps
Some landlords will also include a washing machine and dryer so you may want to check that as well. You should also check that the landlord will cover any repairs needed to be made both on the apartment and in any of the appliances that accidentally break down. Remember as well that once you sign the tenancy agreement, you cannot request for any additional items.

To successfully rent a fully furnished apartment, you need to understand what you’re getting for the rent you pay. Check out if any additional services and amenities are included or will they be charged separately. When booking online, you will need to request photos and references if they don’t already have it posted.

You should also ask about their policies on children and pets. Most temporary rentals have appropriate accommodations for children and pets but it is still best to ask about them on the property you are considering renting. The same goes for their smoking policies as most rentals these days are non-smoking zones.

While you may be able to find apartments on short notice online, it is best to book ahead so that you have more options to explore as far as accommodations and amenities are concerned. You will also be able to find the best ones, specifically those located near business centers in the city and in case you don’t have a car, you will also be able to learn about public transportation in the area you are considering.

And last but not the least, understand everything about cancellation and payment policies as there are times that even when you reserve with your credit card, a cash payment will still be required upon moving in. Clarify as well about any service fees – whether these are included in your rent or if they are charged separately. The payment policies must also be listed in your tenancy agreement and fully understood before you sign to avoid any hassles and conflicts later on. 

Ben Goldstein is a freelance writer whose specialization includes fashion and lifestyle news, but is also a great lifesaver when it comes to finding a place to stay anywhere on the planet. He is currently a consultant for http://www.westprecinct.com.

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