How to make your bedroom become cozier

There are many ways to decorate your bedroom. Whether it is small or big, decoration helps you to get the most comfortable and relaxing space to sleep. For those who want to make the room become more beautiful and cozier, here are some tips:

1. Down comforter:


This is one of the most popular ways to make up your bedroom. A down comforter on the one hand makes your sleeping space become more luxurious and on the other it offers you the warmth and comfortable to sleep.

On the market, there are plenty kinds of down comforters with many different prices and colors. Some down comforters cost about less than two hundred dollars while the others are more than that, even up to five hundred dollars. Depending on your budget as well as your favorite, you may choose the best down comforter for yourself. Click here to check out top 10 down comforter available on the market. You can check out some Black Friday down comforter deals to grab the best one without spending too much this season.

However, while choosing, you need to know whether you have an allergy to the feather or not, as almost the material of down comforters is the feather of geese and ducks or their undercoat.

2. Walls:


To make your bedroom cozier, how about painting the walls? Alongside the coziness, your bedroom will have one more chance to refresh itself. With the purpose of making the space cozier, you can choose the hot colors such as:

  • Red: It brings up to your space the warmth as well as the youth. This color will be never out of style.
  • Yellow: Yellow will give you the feeling of coziness in addition to the happiness.
  • Orange: It seems that orange is one of the hottest colors, you can use the pale tone of this color to make your room not too hot or dazzling.
  • Brown: This color is the best choice to make your sleeping space look cozy and more classical. Chestnut brown will give your room the expensiveness.
  • Black: This color is not a bad choice. It offers the feeling of both warmth and classical.

Instead of painting just one color for all the walls, you can use many colors to create more effects.

If you do not want to paint the walls, you can use the wallpapers to create your bedroom. Mix and match the colors of the walls and the colors of the furniture to get the best effects in your sleeping space.

3. Houseplants:


Have you ever thought about putting some houseplants in your bedroom? This is an awesome idea to create the warmth in your bedroom. You will recognize the difference right after adding some pots of plants growing indoors. There are many lovely species that are very easy to grow and take care of such as:

  • Cacti and other succulent plants
  • Maidenhair Fern
  • Creeping fig

It depends on the features and the kind of species that you have to the particular ways to grow and take care. However, do not put too many plants deftly lest you will not have enough Oxy to breathe at night. The best places to put these plants are near the windows or balcony.

A healthy skepticism (part 2)

Continue Part 1

Consider three possible studies:

  1. You ask some teens who use Zits-B-Gone how their skin is.
  2. You ask some teens who happen to use Zits-B-Gone and some kids who do not use it how their skin is.
  3. You randomly assign some teens to use Zits-B-Gone and others to use a placebo and then ask them how their skin is.


The first example is an uncontrolled observational study. That type is hardly ever helpful because you cannot know what would have happened to the teens’ skin without the medicine; it might have gotten better or worse. The second case, called a controlled observational study, can be helpful but there may be serious problems–maybe the teens who happen to use the medicine do a better job of taking care of their skin in general. The third study is known as a randomized, controlled trial; it is the best way to learn if a drug does or does not work.


Maybe the latest TV report on Zits-B-Gone touts the product’s fantastic results. That’s fine–but you also want to know whether it has side effects or dangers, cautions Gary Schwitzer, associate professor at the University of Minnesota School of Journalism and Mass Communication. “What are the harms and the benefits?” he asks. Often, news stories don’t mention side effects. How does the therapy covered in the story compare with other treatments?

Schwitzer has a good idea about what sort of questions to ask when it comes to news reports and articles. He’s a health-care journalist and has worked for CNN and local television stations. Not all news stories are poorly done, Schwitzer points out; many are actually quite informative.

For various reasons, though, some health stories are lacking. Sometimes reporters don’t understand the statistics in a study. Maybe a deadline doesn’t give them time to double-check facts. Some reporters simply don’t ask enough questions.



How can you figure out what’s true and what’s not quite accurate? For starters, try using a checklist to help you decide what to take away from stories.

As for conflicting reports–one week coffee is good for you, the next it’s not–consider what the stories are about. For instance, research has shown that coffee contains antioxidants which are good for people. But other studies have shown that unfiltered coffee can cause blood pressure to rise, which isn’t so good for some people.

Remember also that one news item isn’t going to offer the whole story about a health condition or treatment. Any exciting new study you hear or read about is all part of a larger picture. So think hard, do your research, and say good-bye to health-news confusion.

Beware of Ads

Put your skeptical smarts to work by watching for medical and health-related advertisements, warns journalism professor Gary Schwitzer. Ads on TV and in magazines, especially those with celebrity endorsements, can make products sound great-but remember, companies paying for the ads are selling those products.

Check It Off

To analyze a news story about a health study, run it through this checklist.

  1. What was studied: people, animals, or bacteria?
  2. Was the study method a randomized trial (the most trustworthy), a survey, or a less-reliable format?
  3. Is its source a medical journal, a news report, or a press release?
  4. Was the study group large, small, or medium-sized?
  5. Who funded it: the government a university, a nonprofit group, or a company?
  6. Did it focus on just one product or compare multiple products?
  7. What side effects were notice Were they minor or severe? Did they seem to affect most of the study participants or just a few? Do the side effects outweigh any benefit from the treatment?

A healthy skepticism

How to analyze health news: researchers conduct animal studies long before human studies. Often, trials done on lab rats don’t translate to how something will affect people.


When Zara Jestadt reads health articles in teen magazines, she frequently finds the information confusing. “All the magazines have articles about healthy eating and diets, but they’re all different,” the 16-year-old from Toronto says. “Every magazine has a different remedy for losing weight and keeping healthy.” She rolls her eyes just thinking about it.

Zara has good reason to be confused about health information in the media. One day, reports say coffee is good for you. A month later, you hear it’s full of stuff that’s bad for you. What should you believe?


“Stay skeptical, and ask questions,” says Dr. Steven Woloshin, associate professor of medicine at Dartmouth Medical School in Hanover, N.H. He studies the accuracy and quality of reports about medicine in the media. Woloshin also investigates the actual quality of studies published in scientific journals–the ones doctors and researchers read.

You should take a lot of this information with a somewhat large grain of salt, he notes. News coverage of medical research often comes along “with too much enthusiasm and too much certainty,” Woloshin told Current Health. Researchers often present material about research that is a work in progress with no final answer yet. Often, reporters don’t clarify that.

“Media reports tend to lead readers to believe that scientists know more than we do,” explains Woloshin. Inadequate reporting can mislead viewers or readers. “It can sound as though drugs or interventions are more effective than they really are or safer than they really are,” he adds.


When you read or hear reports about medical, health, or nutrition studies, you should look for a number of details.

Subject. What was studied–humans, animals, or bacteria? Researchers conduct animal studies long before human studies. Often, trials done on lab rats don’t translate to how something will affect people.

Sponsor. Who funded the study? Did a cola company do the survey, or did a government health agency conduct it? The cola company survey might be biased to help sell a product.

If the study was done at a university, find out whether the researchers have any financial relationships with makers of the product examined. “It’s not fair to dismiss things out of hand just because they’re industry funded,” comments Woloshin. But industry funding makes it all the more important for you to learn the details of the research and to understand the numbers. That will help you judge whether the study was fair and well done-or not. Be a smart reader, viewer, and listener.


Size. If you see results of a study testing a drug or treatment on people, the numbers tell you a lot, Woloshin says. Was the number of people included small (such as 30), or was it a large sample of 500 people? “The larger the study is, the more stable the statistics are,” says Woloshin. The way the numbers are presented also matters. Sometimes news reports don’t give you all the numbers, which makes putting them into context more difficult.

For instance, consider the hypothetical Zits-B-Gone ache cream. Pretend a news report says research found that “Twice as many people who used Zits-B-Gone had acne vanish as people who didn’t use it.” Sounds great, right? Well, it depends on what “twice as many” is being compared with, according to Woloshin.

Let’s say the study included 2,000 teens with acne, randomly assigned to one of two groups and followed for a month. Group A consisted of 1,000 teens who used Zits-B-Gone cream. The other 1,000 teens were in group B, but they used a cream with no active ingredients-a placebo. That is a common method for medical studies. It is called a randomized, placebocontrolled trial–to see whether any treatment is better than no treatment.

When the study ended, 10 teens in group A saw their acne improve dramatically, compared with five teens in group B. Ten is twice as many as five, right? But look at the numbers. There are still 990 teens in group A and 995 in group B who had no change in acne. Zits-B-Gone didn’t help many people.

Now imagine that 800 teens in group A saw their acne improve compared with 400 in Group B. That’s still twice as many, but this time a large proportion of teens benefited from Zits-B-Gone. That suggests the drug is more likely to be useful to you.

Study design. You should also consider how a trial was put together, Woloshin says.

Continue reading: A healthy skepticism (part 2)

Which Type of Essential Oil Diffuser Is Best For You?

An essential oil diffuser may be your wonderful new purchase as it comes with many health benefits. Some of the popular benefits of those diffusers are to purify the air, to spread nice scent througout your room and to help treating health problems such as headaches, insomnia and stress. However, it is not simple to name the best enssential oil diffuser since there are various types and each one has different function at different prices.

Before you make your choice, you should be able to answer the following questions: What do you want it for mainly ? How large is the place you are going to use it in? How long do you expect it to be on ? What time of day do you want to use it ?

With your goals determined, let’s check out the two most popular types of essential oil diffuser first:

Nebulizing Diffusers

This type of diffuser uses an atomizer to transform essential oils into microscopic particles which are easy for your body to asorb, inhale and utilize.

-It does not need water or any set-up.
-It releases strong concentration of essential into the air and it may remanin suspended for hours.

– Somehow loud with a humming sound.
– Use oil more quickly.

Suggestions on the market: Models of this type for your selection should have built-in timers like theTeroma Ace. Some even have the auto shut off/on function to prevent over saturation like the Aromatherapy Diffuser and the Aroma-Whisper Essential Oil Atomizing Diffuser 110V US.

The Aroma Ace product

Ultrasonic Diffusers

Also known as humidifying diffusers, they use water and essential oils to create a cool mist to be released into the air. The process is done by a vibration at ultrasonic frequencies to create tiny micro-particles of the liquid (water and essential oils) which are dispersed into the air forming a soft mist.

-Use less oil and are less expensive than nebulizing diffusers.
– Humidifies the air at the same time.
-Quiet or producing a relaxing water trickling sound.

-Only effective in small room.
-Mustbe cleaned occasionally.

Suggestions on the market: Many models of this type come with elegant stylish designs like the SpaRoom Ultramist Aromatherapy Ultrasonic Diffuser and the QUOOZ Lull Ultrasonic Aromatherapy Essential Oil Diffuser. These models are the best in case you want to create a spa-like atmosphere for your room. If you want to use your diffuser as a beautiful night light, you may consider the Essential Wellness Ultrasonic Diffuser or the Smiley Daisy Essential as they come with 7 colors of the led lights which can change periodically.


The Smiley Daisy product

Beside those two main types, there are others to be consider such as evaporatives diffusers(mostly used in mobile car) and heat diffusers. Study about the types thoroughly and make the right choice. The best enssential oil diffuser is the one which suits your needs the most.

For more information about such products, you can visit the best essential oil diffuser reviews here.

Two girls talk about food, fat, bodies, and ‘bones.’

fat-fearTwo pre-teen NYC girls think fat is disgusting, yet claim they will never become mentally ill over weight. But present behavior foretells a different ending. Both play games with their food. Chop it into small bites, inspect it minutely for foreign bodies, and try to balance fat calories. They are preoccupied with fat.

Jenna Bao, who is 11 and has thin, layered brown hair she can arrange in 13 different styles, thinks a lot about the food she eats or, more likely, doesn’t. Her friend Patricia Mincone, who is 12 and, as she says, “a dirty blond, definitely boyish,” claims not to ponder food, although she will inspect anything she eats, alert for bugs or smallish rodents.

In this way, these two are like many other preteen girls in their middle-class Queen, New York, neighborhood, or any other town in the United States today: afraid of food. Scared to give in to it. Scared that too much of it will make them something disgusting and unspeakable: fat. While other body issues buzz about their lives — how makeup can only be worn inside the house — nothing is so upsetting, so distracting (from TV, homework, whatever it was Mom just said) as potential fat.

This terror of weight — the fear that one will grow into a teen, grow breasts and hips, and not stop growing — dominates the lives of many American girls.

What’s changed these past few years is that it’s also preoccupying their little sisters. “Over the past ten years or so, the obsession with body weight and shape has become quite exaggerated in the adult population, and so you will see it affect younger and younger kids,” says David Herzog, M.D, executive director of the Harvard Eating Disorders Center and a professor of psychiatry at the Harvard Medical School. “That’s partly because of the exposure to media and magazines, but also a result of being brought up with diet foods. Twenty-five years ago, everyone drank whole milk. Now it’s got to be a diet soda or skim milk.”

low-fatHere in the Bao household, such food fanaticism — the shrinking number of allowable foods, the demand for “diet” everything — is in full swing, not only with Jenna but with her 7-year-old sister, Meagan. Says their mother, Toni, 32, divorced, and the office manager of a private medical practice, “I tried for so long to cook healthy for them. But they eat, like, two things, and I work and I’m having now to keep a lot of things just frozen. microwaved, because it’s too frustrating. This pickiness — and, look, I always watched my weight — but this just gets ridiculous.”

Not that Jenna or pal Patricia or Meagan even remotely approaches being fat. Jenna, tiny for 11, has the solid, packed-in look of a gymnast; Patricia is overtly lanky; Meagan might be described as adorably scrawny. Setting into the living room, a cozy mass of plants and mirrors and framed communion photos, Jenna cuddles into the corner of a sectional couch. Patricia sits so close they are more accurately sitting on top of each other. Meagan kneels at a square marble coffee table, picks up a crayon, and starts to talk about her breakfast. Jenna interrupts. It is she we are “interviewing … my personal body, thank you.” Keeping one hand ready to clamp over her sister’s mouth, the other repeatedly scooping hair behind an ear, she describes “a typical food day … I mean, so you can see I do, like eat.”

She begins, counting off on her fingers. “Okay, like for breakfast, I am not hungry. Even if I’m hungry but, like, really I’m not hungry, what I eat is a Nutri-Grain bar. It’s low-fat” — she has the box out and ready to show me — “and it has good calories. And I have Poland Spring water to flush the system. I eat my main food at lunch.”

From another room, her mother shouts, “Ha!”diet

Ignoring her, Jenna counts off what she packs for herself: a (very small) bagel with (low-fat) cream cheese. Arizonaa iced tea, and photo chips (low-cholesterol, small bag, she gives most of them away).

We do not quite make it to dinner, because the girls suddenly have a lot to say about eating or, rather, not eating, and the culture and the boys and, as Jenna says, “you know, all that stupid stuff about your waist.”

Patricia explains: “There are girls, and you see them and they are, like, almost anorexias [sic]. Like, there’s this one girl we know…” The two exchange glances to make sure they mean the same girl, “the anorexia” so emaciated she’s called “the bone.” Patricia continues, “So. She’s like, okay, a good friend, and so we did this weird thing — we reported her because she was giving away her food. Like, she’d eat three bites from a cream cheese sandwich, and you could tell she was hungry and she was just saying she wasn’t and starving herself. We told the teacher, who I guessed talked to her, even though she still does it.”

I ask why someone hungry, someone they say is not fat, would give up food.

They are primed to answer, as if they’ve just seen an Oprah segment on the subject. Very rapidly they say: “To be thin. Because of media and ads and, you know, society.”

Kelly Brownell, Ph.D, a professor of psychology at Yale University, tries to expand. “For centuries there has been pressure to look a certain way, because one’s body is a presentation of who you are to the culture. Now it’s to look contoured, perfect. Preteens see the models, they see the advertisements, and they have been around Barbie dolls since they were young. They are bombarded by highly unrealistic ideals.” So are we all, says Dr. Brownell, but the difference is that a 12-year-old “may not understand that the real body is different from the ideal body. It may seem that if you work hard enough, you can look just as you want to.”

The girls, however, are quick to deny that they could be so brainwashed. “No,” says Jenna, “the thing is you want to look good because looking thin and good is what makes you popular. That’s what boys like, and having boys like you makes you popular.”

“But what they like,” says Patricia, “is, you know, not usually what you are.”

What boys like, Jenna says with disgust, are “Pamela Anderson and the Baywatch crew.”

Adds Patricia, “Even if, like, she had it all done, right?”

Patricia sits up and, as if taking an oath, says: “We don’t believe in starving ourselves.” Jenna follows up. “We’ve seen the news shows. We know we have to eat.”

Jenna’s mother passes through and says, sounding a little sarcastic, “I’m really glad to hear that.” Mothers, naturally, take a lot of the heat for the prepubescent diet craze. “What I think,” says Toni, as the girls break for a snack (oatmeal cinnamon bars), “is that it’s the clothing industry, all this making clothes so much tinier all the time that girls are encouraged to dress seductively. They already know this is what boys like.” Opening a bag of potato chips, she says, “I’m vain — I admit it! I sometimes think, yeah, I want to lose a few pounds. But I’m an adult and I can make distinctions. Jenna can’t. She doesn’t understand that her body is still growing, that it’s developing at its own speed. She hasn’t passed through all the changes, but she doesn’t want to accept that. Whatever she says — `Oh, Mom, I know it’s so dumb and fake on TV’ — she wants to look the way they do on TV. Short skirts. Platform shoes this week and shorts, excuse me, with the ass hanging out.”

So, as “silly” and “disgusting” and “fake” as it all is, there is still the inescapable desirability of flat abdomens and tiny thighs. And there are already, at age 11, certain rules.

  1.  In public, do not seem hungry even if you desperately are.
  2. Always leave something on your plate.
  3. Never ask for seconds. (“Once, our teacher gave everyone a cookie,” says Patricia, “and there were some left and she said, `Who wants seconds?’ and everyone was afraid to get up. No one wanted to be the hungry one. So finally some guy goes up, then everyone else went and got some.”)
  4. You must read and be seen reading food labels. (Jenna rejects anything beyond 350 calories — an amount she personally chose as “sounding high”; Patricia watches for cholesterol and sodium, fat and sugar.)

Patricia emerges from behind a curtain of hair to explain that she likes food but that she has problems looking down at it. Whatever is on her plate, it seems, she “must inspect every single bit. Because” — and she giggles. The giggles get worse — “because once I had a dream that a mouse came out of my hamburger, and now” — she pauses for air — “I have to take everything apart, no matter what it is, and look at every part, before I can eat it.” This means that her food, when she gets around to eating it, has been unappealingly shredded.

I ask if either one of them is, in her own view, the dreaded F word.

Jenna, her smile wide, says she likes her body and considers it skinny. Except sometimes at gymnastics, or the beach, and there was, um, the Valentine’s dance. “I don’t know how to say it. I just looked … fat.”

We go off to find the “fat” clothes inside her room — a soft, sunny dream world flush with commemorative around-the-world Barbies and fluffy stuffed animals. On a dresser top divided Jenna/Meagan there’s a crowd of perfumes, lipsticks in Arizona iced tea bottles, fake nails, and bowling trophies (team name: The Barbies). Jenna opens a drawer and finds for me the shimmery rayon shirt, then the huggy matching beige skirt she wore that night. “I just looked in the mirror and I thought, Oh my God, I am gross.”

“So tell her what you wore!” shouts Toni loudly from another room.

“I wore a sweater over it.”

And that was okay? Un-fat?

“Well, I just couldn’t look in any mirrors. I mean…” She flops down on her bed. “I mean I just like being a little underweight and I kept remembering the thing that the doctor told me — that now I’m my normal weight for my age instead of, like, two pounds under.”

Mom enters, asking, “Um, are you girls eating lunch anytime this week?”

And so we eat — grilled cheese that Jenna carefully prepares using bright yellow American cheese slices and Wonder bread, cooked very lightly, with low-fat better. It all comes out sort of raw, which was perhaps the point; now they can really stare at their plates and just pick. Jenna lifts her creation with two fingers and makes conscious little bites around its center. She flushes her body with Poland Spring, leaving a nice-sized sandwich square on her plate. Patricia, as promised, opens her sandwich and looks around inside for a very long time. Later, she eats around the crusts on one half, so that her lunch has consisted of about one ounce of American cheese and strips of white bread.

A little more relaxed now, they begin to eat freely in front of me. in fact, they each eat a bag of potato chips. And as they do, the talk slows up too, loses a bit of that rushed, fat-crisis quality. We talk about milk and eggs (are they bad?) and about MTV, which is fun but, more than fun, bad. And the worst, the most disgusting, is House of Style.

“The models?” says Jenna. “They look sick, like they wear that eye shadow both on top of their eyes and on the bottom?” Patricia adds: “They look dead.”

But models still serve as the ultimate myth girls. “Oh, God, the boys just love it! They just love the models,” says Jenna.

pamela-andersonAt risk of sounding revoltingly grown-up, I ask them who they hold up as role models. “The Spice Girls!” they say together. The Spice Girls — the Monkees, female division, circa now — inspire half an hour of conversation. The group, according to Jenna and Patricia, manage to look “never fat” but not too badly like “a bone.” Each is an individual, a personality who wears what she wants, and because of her true shining personality makes that garment seem really … great. Popular. Thin.

Both girls swear that neither will “go mental” over weight. Yet it’s easy to imagine that in one or two or four years they’ll do just that. Everything is in place: the voodoo games with food, the attempts to “justify” food by naively balancing out calories versus fat, the nitpicky process of taking only small bites that do not add up to a meal. The way that Patricia and Jenna both solemnly ask me if I think they are fat. Next, they ask whether or not I’d lie if I thought they were fat, and whether people in general lie about fat, not to insult. They ask me this three times.

Toni, still slowly fingering a potato chip, says she hopes her youngest won’t end up “so obsessed” and that all this “food craziness” will end sometime soon. Refusing a chip (I did eat all that raw cheese), I say that I doubt it. And then I say that I was nearly late because I’d had to spend time placating my daughter, 6, who did not like her pants. Reason: “They make my legs look different from my real legs and they are disgusting.” Meaning: They made her look fat.

Every girl has food in her mouth and spits up a bit as she giggles. “Well,” says Patricia, making a line of little candies she and Jenna plan to cut in half and then share, “it sounds like she’s way ahead of the game.”

Spinning workouts for a healthy lifestyle

To maintain a healthy lifestyle, people often go to the gym or play outdoor activities in their spare time. When going to the gym, one of the most popular classes is the spinning class. People who practice this type of exercise not only find it easy to do but get the result in a short period of time as well.

In this article, we will give out some advantages and disadvantages of spinning so that you can decide whether it is suitable for you and your partner. Let’s check out!


1. Reduce the risk of taking cardiovascular.

This exercise helps strengthening different parts of the body such as heart, lung and vascular system. As a consequence, the blood is pumped and processed more efficiently in the body. For people who often practice these exercises, they can enhance the endurance to workout in a long period of time.

2. Burn calories effectively.

As usual, one spinning class often lasts for about 45 minutes, even one hour. It does not matter if you go to the gym or workout at home, this workout helps burning from 500 to 700 calories in your body. Therefore, when you put more effort to do this type of activity, you can get the significant result in the future.

On the other hand, people who take spinning classes regularly can have chances to lose more than 2 pounds in just one month without having to cut down their food. However, it is better if you balance between your exercise process and the food diary.

3. Low risk of injury

spin2Like cycling, spinning is the gentle workout which enables the movements of the joints. Besides, there are different parts to protect the body. For example, your upper and lower body are supported by the seat and handlebars so that it is less likely to cause injury for yourself.


1. Limit the movements of the upper body.

Spinning workouts are the best choices for strengthening and toning the legs and calves. However, you cannot practice various parts of your upper body such as arms, back and chest. To shape a perfect body, it is good that you apply different exercises for the whole body. Therefore, when taking this spinning class, you should include another form of exercise in order to shape your upper body.

2. Limit the variety.

Doing this basic cycling motion, you are going to repeat this type of exercise day by day. On the other hand, there are a variety of exercises which you can practice to get a healthy body. Some people thrive on this type of exercise; however, others apply a variety of workouts for their practice process.

Don’t worry! Every spinning class also provides you with music to get people become more interesting. Therefore, the time of workout will be more enjoyable and interesting for most learners.

3. Less likely to play outdoor activities.

Spinning workouts are great because you don’t have to worry about the weather. However, you are less likely to spend time playing outdoor sports with friends and family. In addition, you will miss you the Vitamin D from sunlight outside your house. Vitamin D helps strengthening your bones and preventing various health problems.

Although there are some drawbacks to spinning workouts, there are also amazing benefits instead. By spinning regularly, you can strengthen and enhance your stamina and endurance. See more about the benefits of spinning at . We suggest that you should add more types of exercises to your workout routine. This is not only reduce the sense of bored but also keep you motivated and challenged.

workoutIn conclusion, hope that you can decide whether spinning classes are good for you after reading this article. If you are still confused, enroll in a spinning class in a local gym. Moreover, when you begin to like this activity, you can buy one machine so that you can practice comfortably at home whenever you want. Black Friday is almost here. Check out here for more information about spin bike black friday deals 2015. Good luck to you!


Good times! Fun is the name of the game when it comes to keeping up with exercise

Think of something you really like to do. Is it a game or sport? Maybe it is making a craft, playing a musical instrument, or solving a puzzle. What do all those things have in common? If you said they’re fun, you already know the secret to staying active and interested in fitness!

“Fun is a great motivator, and if you find activities that are fun, you’ll be more likely to participate in them throughout your lifetime. And lifetime activity will make you a healthier, happier person,” says Dick Moss, a sports coach and editor of the newsletter Fun Stuff for PE and the Web site Physical Education Update (


playtimeOne place where fun is the name of the game is Athletic Playground in Emeryville, Calif. There, kids and adults learn to tumble, do handstands, climb ropes, and more.

Handstands, climbing, and tumbling? You may have done those activities as a little kid. They can be great forms of exercise and a lot of fun too. “We look at what kids like, and we try to apply it also for older kids and adults;’ says Athletic Playground co-owner and founder Shira Yaziv.

Other classes at the gym might be new to you. They include aerial skills, which involve hanging from a trapeze or a special fabric; acro yoga and acrobalance, in which people balance on other people, sometimes while doing yoga moves; and the Afro-Brazilian movement form capoeira, a combination of dance, martial arts moves, and music.

But you don’t need special classes or equipment to get moving in fun ways. “We encourage people outside of classes just to go outside in the park and try things,” Yaziv says. “Learn what amazing things your body can do.”

Learn to Have Fun

have-funIf you decide to learn a brand-new sport or activity, it might take some getting used to. That’s OK! Even if you don’t get it the first time and it doesn’t feel like you’re having a great time right away, stick with it.

“Activities are the most fun when you’re good at them, but it’s more difficult to develop the basic skills needed for some sports than for others,” says Moss. “While almost everybody can walk, skateboarding and basketball take more time to master. However, [learning the required skills] can be worth it … because these might be sports you can play for the rest of your lives.”

Look into classes if you aren’t sure where to start, or ask a teacher or a coach for some help. Or join up with a friend and come up with something on your own! “When you look at little kids, they teach themselves how to walk and walk backwards and jump,” says Yaziv. You can too!

“Keep exploring what the body can do,” Yaziv adds. “It just gets boring when you just do the same things over and over again” Remember your playground days when you and your buddies would invent new games and tricks? You’re not too old to make your own fun!

Try These Moves

Use Your Noodle

Look at items around your house in a new way. Can you turn something into a new game? In some cases, people have used pool noodles–long tubes of flexible, buoyant foam–for games that don’t involve water at all. Make up your own, or try some at Other people have made giant versions of the word game Scrabble, with letter tiles made out of floor tiles, to play outside. Can you think of a gamethat’s usually played indoors that you can adapt to play outdoors in an active way?

Out of My Way!

If you see someone climbing over a stone wall, you might not think he or she is exercising. But if the person isn’t running from something or starring in an action film, he or she might be practicing parkour. It’s a form of exercise that involves climbing and jumping over obstacles. In fact, the name comes from a French phrase for a type of obstacle course. A similar sport is free running. The difference is that people doing parkour try to move as efficiently as possible. (That means they try not to waste any energy to get where they are going.) Free runners use jumps, flips, and other fancy moves that might not be seen in parkour. For more about both activities, visit

Health through gaming

Gaming and fitness hardly seem at first glance to go together. Stereotypical garners sit motionless for hours in front of their screens, only their fingers and thumbs twitching across the keyboard or controller. Aren’t they all overweight for lack of physical activity, plus a steady diet of power drinks and junk food?

Yet traditional hobby gamers embraced active games as soon as they became available. Fitness games don’t automatically make all garners fitness freaks, but the community as a whole surely benefits when libraries offer games that promote physical activity.

Wii want to have fun

Wii[TM] Sports comes with the basic game, offering bowling, boxing, tennis, and golf. Wii Fit and Wii Fit Plus are the most obvious expansions of the library of games you can purchase. The Wii Fit yoga programs are suited to beginners, and the many other minigames can be silly and fun, like flapping your arms to “fly” from one touchdown point to another.

Balance games are a low-impact way to get in shape. EA[TM] Sports Active and Active 2 present solid workouts, with the latter including a 30-day challenge option. The popular TV show The Biggest Loser has an eponymous game (for Xbox 360 and the Wii) that lets players compete against previous TV show contestants or their own friends.

1While Nintendo boasts the greatest variety of active games, the Kinect for Xbox 360 takes things to another level. The games rely on your body as the controller and allow for full-body sports like volleyball or soccer in an indoor video game format. Your Shape Fitness Evolved and Zumba Fitness will get your heart rate up at least as well as the exercise tapes of yore. A game like Dance Central teaches the moves a few steps at a time and works for multiple participants, making it an excellent choice for a library program.

Have a PS3? Sony’s PlayStation[R]Move contains a small library of games designed specifically to require the Move controller. Other games have Move options, including the now-venerable Dance Dance Revolution.

Look for games that allow groups to play or form teams for competition. As with most games, firsthand experience will help you tailor programs for your patrons.

What others are doing

Take ideas from the fitness activities staged by other libraries around the country. Games may be stand-alone events hosted by the library, but the best option is to offer active games as part of a broader initiative, especially if you are doing a series of health and wellness events.

2One of my favorite examples is the Young and Restless club sponsored by Dundee Township Public Library, East Dundee, IL. This social networking group gathers professionals in their twenties and thirties for collective activities like Wii workouts for “Sweating in the Stacks.”

For National Gaming Week 2011, Rowan County Public Library, Morehead, KY, presented “Eat and Play the Healthy Way at the Rowan County Public Library.” Saturday’s program supported computer and board games. Then, the library launched a four-week Thursday series on healthy snacks and activities, including Zumba dance. This setting would be ideal to overlap fitness games on consoles as part of the bigger event.

Sound mind, sound body

3We’ve known for quite some time that video games challenge the mind–some are specifically designed that way: Brain Age is popular, along with MindFit and Brain Fitness Program. As a large segment of the American population is aging, interest in (and sales of) brain games is increasing.

Bloomingdale Public Library, Bloomingdale, IL, has a great collection of such games for checkout, including Kinect fitness but also Big Brain Academy:Wii Degree. Putting these games to use in a library program is a small but logical step.

What’s less commonly recognized is that challenging the body keeps cognitive processing skills sharp. In one school, test scores jumped when students engaged in outdoor activity. An active video game may serve as a substitute when real exercise bicycles are unavailable or impractical. Even the hard-core gaming community is postingYouTube videos on practical reasons to take physical activity breaks during long game sessions in order to play more effectively against one’s pixilated opponents.

Gaming advocates have been saying all along that just because you’re having fun doesn’t mean you can’t benefit from the experience. It’s a lot easier to discern the benefits when the sole purpose of the game is to get you up and moving, raise your heart rate, and work up a sweat. Bring out your books on healthy cooking and healthy living, and you will do even more to enrich the lives of your customers. Isn’t enrichment one thing libraries do best?

Extreme health


The man slaps the heavy basement door and turns around. His fingers leave a smear of perspiration that, when he returns in a few minutes, will be gone, evaporated by the thick, stagnant air of this interior stairwell. Wearing a forty-five-pound weighted vest, his shirt dark with Sweat, Mark Merchant, forty-four, who co-owns m,the gym upstairs, has just run up and down twelve flights of stairs five times–with the vest–and he’s starting back up. Next to the third-floor entrance, a bright-yellow whistle hangs from the handrail, in case he becomes exhausted and needs medical assistance. Merchant passes it, breathing hard but solid. He has five more sets to go. Same as yesterday. For some reason, men are doing stuff like this lately. They’re running–far and hard, up stairwells, in marathons and ultra-marathons, over mountains, across nations, and occasionally under barbed wire. They are swimming and biking, too. Sometimes all three, and sometimes all in one day. Whatever it takes to prove they’re alive. It’s as if all men old enough to have watched Bo Jackson suddenly felt an innate responsibility to make him look like a wuss. A one-dimensional wuss even. The statistics are pretty staggering, and not because they show that we’re becoming a species of elite athletes. Everyday men running at their schlubb3; everyday paces have raised the median overall marathon finish time over the last thirty years by almost forty-five minutes. And when marathons and similar events get boring, we invent new ones, like adventure racing–multi-sport events that combine athletics and navigation. The U. S. Adventure Racing Association, which didn’t even exist until 1998, has gone from sanctioning thirteen races a year to more than four hundred–from a couple hundred participants to what USARA president Troy Farrar vaguely, if unscientifically, estimates at “close to one million.” Even if he’s over estimating by half (and seriously, Troy), that’s still a lot of working stiffs who are suddenly willing to spend their weekend running eight miles, rappelling down a cliff to a river, and then being told to build a raft and cross it.

shoes1And then there are the real lunatics. Men like Rodney Cutler, a hair-salon entrepreneur and Esquire’s grooming writer, who recently ran 159 miles in six days–that’s more than a marathon a day, if you’re counting–and then climbed Mount Kilimanjaro (see page 106); like Todd Carmichael (interviewed on page 109), who owns a coffee-roasting business and who in 2008 became the first American to reach the South Pole solo on foot, trekking seven hundred miles in thirty-nine days; and like Merchant,  who for some reason has decided to enter something called the Death Race. Although smaller in number than the marathoners and adventure racers, they push not only the limits of their minds and bodies but the limits of what can be considered rational. Or even healthy.

What the hell? Why all the abuse? Because men want to find out if they can, for one thing–they all say that. And there’s a bit of midlife crisis here, too–instead of buying convertibles and trying to look comfortable buying pot again, men are getting outside. But it also has to do with an urge that some of these guys say has always existed deep inside us. As Carmichael puts it, “The American dream started with exploration”–of our environment, our land, and our own personal limits. Life, liberty, and the pursuit of happiness, all in a numbered singlet. Jack Raglin, a sport psychologist at Indiana University who specializes in exercise and its connection to mental health, says this part is genetic. Extreme athletics, in some form or another, go back to the beginning. Raglin cites for-real scientific research that suggests that exercise is an exploration of an innate hunter-gatherer impulse. It seems that when athletics became about more than just running from dinosaurs, we crafted competitions around it, and that impulse led to crazy stuff like “the grind,” a weeklong indoor-track endurance bike race from the late 1800s that put many contestants in the hospital (and was featured in Esquire in 1937). It later led to a market for body butter.

Blame the fact that we all live in cities. There are no farms to run, no bales of hay to toss, no sheep to round up or whatever. There are few physical requirements to being a man in an urban environment. So men are creating them. And with each mile they run, the greater their need becomes to huff out another. Once a man finishes one race, Raglin says, “it’s like, What’s the next milestone? For some people it becomes sort of like merit badges.”

At some point, for some men, marathon merit badges stop being enough. So they run farther. Ultramarathons up to 150 miles. And they run crazier, entering obstacle-course-style races like the Tough Mudder, a ten-mile competition introduced last year that has participants climbing walls, swimming through mud bogs, and jumping over fire. And if that’s not enough, there’s always the Death Race. Started in 2005 by a former securities trader, the race is designed to frustrate people, hurt people even, and make them quit. Although the Death Race covers only ten miles, it takes twenty-four hours to complete–and that’s if you complete it at all. Of the five hundred people who have attempted the race, only forty-nine have finished.

Raglin says events like these provide men with something that’s missing from their lives: motivation. Unlike humping it to the gym for an hour before work, when you focus on a race like one of these, your accomplishment is immediately quantifiable. You either finish or you don’t. And after you do, hopefully you feel like shit. Otherwise you wouldn’t feel satisfied, the thinking goes. You follow?

I recently spent some time in this world of extremism to see what an average person could take from it. I worked out with Merchant, albeit with a much lighter vest–a vest that I was relieved of in my ninth run up the stairs after having been lapped. (Twice.) And while there’s not a chance that I’ll run the Death Race with him this summer, I did learn that I can get a much more effective workout in less time if I don’t rest between sets or exercises. So there’s a lesson. And late last year, although I didn’t join Rodney Cutler for the six preclimb days of marathons (I had some meetings to attend, and also I’m, you know, sane), I did summit Kilimanjaro with him. (See page 106.) My little affair with mountaineering may be over, but I discovered something that I’m sure will pop up in other parts of my life: how much better accomplishing something can feel when you’ve worked toward it–and hard–for many months. From all of these athletes, the lesson is simple: Find what you think are your limits. Then find new ones. Also, make sure you have a yellow whistle, just in case.



In 2009, 478,590 men finished half marathons–a 53 percent increase since 2004.

More than 275,000 men ran full marathons, a 26 percent increase over nine years.

Overall, 59percent of all marathon runners are now men.

In 2000, 29,373 runners finished the New York City Marathon (the world’s largest). In 2010, 45,103 finished.

More than thirty new marathons were introduced in 2009 alone.

In six years, the number of USA Triathlon-sanctioned events has more than doubled–from 1,541 to 3,500.

When the U.S. Adventure Racing Association started, in 1998, it sanctioned thirteen races. This year, there will be more than four hundred. Seventy percent of participants are men.

The Death Race–an annual twenty-four-hour adventure race that aims to break athletes physically and mentally–started in 2005 in Vermont with eight participants. This summer, two hundred will attempt it. In the race’s six-year history, only forty-nine people have completed the course–forty-five of them men.

Tough Mudder, a ten-mile obstacle course designed by British Special Forces and held in locations across America, had 15,000 participants across the three events in its inaugural year, 2010. In 2011, it will consist of fourteen events, and 150,000 participants are expected.

Lose weight and stay healthy

lose-weight-and-stay-healthyAre some of you trying to lose weight but don’t know where to begin? Nowadays, when searching on the Internet, people will find it hard to decide which diet plan is good for them. In this article, we will show you different features to help you consider which one is good for losing weight.

Let’s check out things you need to know before starting your diet plan.


BMIBMI stands for the Body Mass Index. There is a BMI chart which based on your height and weight to identify the level of your body. To illustrate, doctors often use this chart to identify whether one person has malnutrition or obesity. There are 5 levels of BMI taken from the World Health Organization include:

  • Less than 18.5 – Underweight
  • Between 18.5 and 25 – Healthy weight
  • Between 25 and 30 – Overweight
  • Between 30 and 40 – Obese
  • Over 40 – Very obese and you have high risk of taking health problems.


You should have your doctor prepare and give some recommendations on your diet plan. He can show you different solutions to get away from overweight and have a healthy life.

There are some main things that you can do to achieve a healthy lifestyle. In addition, trying to be more active in daily life, eating healthy food and choosing a diet plan are effective methods to solve these problems.


Research has shown that doing physical activities regularly helps preventing many health problems such as obesity, heart attack or diabetes. It doesn’t matter whether your goal is to lose weight or to have a healthy lifestyle, doing exercises every day is very necessary and important. For some people who are too busy to spend a period of time for doing exercises, check out some small activities below so that you can practice them whenever you want:

  1. Try to take the stairs instead of using the elevator.
  2. Spend less time watch TV, you can do the housework such as cleaning the floor, washing the dishes or taking care of your small garden.
  3. Take a walk outside every day. It is good that you jog regularly in the evening.
  4. When going shopping, try to park the car far away from the supermarket. Therefore, you will have to walk to the shop and it is also doing exercise!!

try-to-be-more-activeAmong these small activities, we suggest that you should spend a large amount of time for working out every day. For instant, one person should do exercises for about 2 hours in order to get a perfect shape. You can practice outside or at home, it depends on you. Moreover, it is great to take a look at some spin bike reviews on the internet and pick up one convenient machine for your practice at home.


You should eat healthier meals and snack. Don’t think that just doing a lot exercises will help losing your weight. Eating healthy is very important!

Contain various types of food for the body in every meal. Remember to consume more green products such as vegetables, fruits and drink fruit juice. Drink more water instead of sugary drinks or beer.


Some people want to eat healthy by themselves, others often consider recommendation from online society. It is better if you can find what is good for yourself and stick with it for a lifetime.

You can search on the internet or books in the bookstore and figure out which method suits you the most. There are people and experts who have successful in picking a right diet plan and stick with it.

In conclusion, all recommendations above are things that you should consider for losing weight and staying healthy. You can find out more by searching on the internet or reading from books. Remember to take care of not only your health but the body shape as well.