First of all, what is cholesterol? Cholesterol is a waxy, fat-like substance that our bodies need to build healthy cells. Although it often gets a bad rap (and too much can be dangerous), the truth is that our bodies simply couldn’t function without cholesterol.

Not all cholesterol is the same. Low-density lipoprotein (LDL) – or “bad cholesterol” – can make plaque in your arteries, putting you at risk for hardened arteries (atherosclerosis), heart disease, vascular issues and more. On the other hand, high-density lipoprotein (HDL) – “good cholesterol” – actually helps remove that bad cholesterol from your bloodstream.

If you have high cholesterol levels, it usually means that you have too much LDL and not enough HDL. High cholesterol levels affect around one in every three Americans. But there are changes you can make today to help lower your LDL and increase your HDL.

Lifestyle changes to lower your cholesterol

Here are ten things you can do to lower cholesterol without the use of medication, including foods that lower cholesterol, light exercise ideas and more.

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Either way, it has been scientifically proven that entertainment and leisure have a positive effect on our mental and physical health. If we kill ourselves doing our work without entertaining ourselves, we risk getting tired quickly, mentally and physically. And this is not good for our health at all. Focus on this topic!

The importance of entertainment
For better mental and physical health, we must find time to let off steam and have fun. This allows us to evacuate stress effectively. Without entertainment, we only accumulate it inside. This state of mind will only have a negative effect on our well-being. Why is it so important to entertain ourselves? By simple definition, entertainment is an activity that allows us to occupy our free time with fun and interesting pastimes to distract us from our daily routine. When we entertain ourselves, we forget for a moment all our daily worries and concerns. Make room for entertainment, laughter and leisure activities… And this gives us a great feeling! No more stress, no more anxiety… Let happiness and good mood enter you!

You will have understood, it is thus essential for a human being to have fun and to let off steam. To do this effectively, the practice of a playful activity is required. There is no shortage of leisure and entertainment activities. It’s up to you to find the best ones, according to your tastes and desires! For example, if you are passionate about online gambling, you can turn to the casino! There is now a vast choice of sites dedicated to this activity. If you are passionate about sports, enjoy playing your favorite sport: soccer, basketball, tennis, rugby, cycling, walking, swimming, etc. Do activities that you are passionate about! There is no need to force yourself to do an activity you don’t like. This type of activity will have no beneficial effect on your well-being and health.

Some examples of leisure activities to do for a fulfilled life
A fulfilling life… this is without a doubt the dream of the majority of people living on this earth. Entertainment and leisure play an important role in achieving this goal: fulfillment. As seen in Part 1, it is essential that we entertain ourselves effectively for our well-being. Here are a few ideas for entertainment and leisure activities for a better life and good health:

Listening to music: Yes, music has many benefits for our health, both mental and physical. This has also been proven for a long time. Today, many specialists in the world of health and well-being even use the famous “Music Therapy”. It is a form of therapy using music.
Playing sports: The reputation of the benefits of sports is well established. Everyone is aware that sport is crucial to stay in shape and in good health. However, due to a lack of motivation or other reasons, people do not manage to get involved. However, we need to move every day if we want to live long and stay young. Sport also allows us to evacuate stress and sadness. It promotes joy and good humor. It is therefore an effective form of entertainment that contributes to our general well-being.

What are the advantages and benefits of travel?

1. Live fully the present moment
   We say it over and over again, when you go on a trip, you have to leave the little worries of everyday life behind you! The moments you will live will only happen once, so don’t ask yourself any questions and enjoy. Take the time to discover everything that intrigues you, to observe what surrounds you, learn not to hurry, because after all, you are on vacation! And you’ll see, you’ll quickly get caught up in the game.
2. Make new friends
   No matter where you are, you will always have the opportunity to meet new people and make unforgettable connections. You may have trouble understanding each other if you don’t speak the same language, but don’t worry! You can always try miming, drawing, and especially learning a few basic words before you leave. But no matter how hard you try, it can be a source of good-natured laughter.
3. Gain self-confidence and open up to the world
   Going on a trip is in itself stepping out of your comfort zone. So take the opportunity to do things that you are not used to in your daily life and challenge yourself (safely of course). When you come back from your trip, you will find that you will see life differently. For example, you may find that you can handle stress better or that you can talk to others more easily. Opening up to the world is much easier when you are out of your comfort zone!
4. Learn about cultures around the world
   It is often said that soaking up a culture is the best way to stay in a country. And we totally agree with this idea! Even if the internet allows us today to access a goldmine of information, no one or nothing is better placed than a local to reveal the reality of the country, understand its culture and in passing unearth the best deals ,What are the events not to be missed? The best place to eat the local specialty? The most beautiful assets of the destination? All while sharing a convivial moment. This is the richness of the trip!
5. Realize how lucky you are
   Traveling has the power to surprise us and to make us forget all the difficulties we face in our daily life to focus on the present moment. And it is in these moments that we realize how lucky we are to be able to live it. Traveling in this state of mind will make you privileged.
6. Put yourself in the shoes of an adventurer
   Crowded tourist sites, endless lines, little space to move around and enjoy… The benefits of travel seem far away all of a sudden. The solution: grab a good backpack, your best hiking boots and your camera and head out to discover unexplored places off the beaten path! You’ll have a better chance of seeing the real side of a country, meeting locals and getting 100% out of your experience.
7. Take stock of your life
   Are you tired of your life revolving around your work and routine? Do you want to break the infernal circle of work, sleep and the subway? Good news: you too can take the plunge! Traveling means putting discovery and human beings at the heart of your concerns. Detaching yourself from your daily life will allow you to become aware of what success and happiness really mean to you, often at the opposite of society’s expectations!

Not doing things right away, when they are tedious, may seem quite understandable. However, not everyone adopts this strategy, and it can be said that about half of the people prefer to get rid of the chores right away to have peace of mind and then devote themselves to the more pleasant things. The others opt for the opposite solution: start with the pleasant things and end with the annoying ones. If this sounds like you, and if procrastination has become a real problem for you, let’s go!

Anxiety about uncertainty
One of the main factors that drives procrastination is anxiety. As with phobias or anxiety disorders, postponing an action is an equivalent of avoidance behavior, which (temporarily) cancels out the associated stress. Depending on the context, this anxiety may be related to uncertainty, lack of confidence in one’s own abilities, or any other fear generated by the action to be performed or its potential consequences. It can be a social anxiety, for example, for appointments that are postponed or for objectives that have an important collective dimension.

Uncertainty and lack of control over the situation are determining factors. Not having a clear idea in advance of the problem to be tackled, not knowing how much time you will have to devote to it and, above all, not having previous experience of the same task and therefore of carrying it out are major obstacles to taking action, especially when you lack self-confidence. Thus, each time we have the choice between an uncertain action where we risk getting bogged down and an action that we master, we will obviously choose the second.

Wanting to do too well
Beyond the lack of mastery of a situation, a fundamental problem often explains procrastination habits: low self-esteem and its corollary, perfectionism. To constantly want to do things in a perfect way, in order to prove one’s own value, which in reality one doubts, quickly creates a vicious circle: setting the bar too high inevitably leads to not reaching it, which ends up altering one’s self-image even more (“I never achieve anything”, “This is proof that I am worthless”…). This race for perfection prevents us from acting, and it can even directly lead to procrastination: rather than facing a possible failure, we prefer, even without really realizing it, not to try at all.

The estimation of time
The question of time is central to procrastination, since we are always late. The people concerned often have a problem with the estimation of the time that such or such action can take, with a frank tendency to underestimate the necessary duration, and to overestimate the time remaining before the last limit. This can be similar to an excess of optimism, or sometimes to the ostrich policy: with the intuition of the delay that one starts to take, one prefers not to think about it and not to confront the reality. This way, you start too late and you feel overwhelmed, not because the task was too difficult but because you did not spend enough time on it.

Another type of trap also explains the reinforcement of procrastination: false emergencies. Instead of taking on an important and overdue task, one prefers another, less important but more affordable one (less complex, more enjoyable). This is done with a pretext to relieve oneself of guilt, such as “I really need to do this now, it can’t wait.” And, from false urgency to false urgency, the really necessary things are postponed to the Greek calendar.

Finally, the last factor of procrastination is, paradoxically, a tendency to hyperactivity. When this is disordered, with real attention problems, as in some children but also in many adults, the risk is to not be able to build an action in a continuous way from beginning to end. Excessive distractibility leads to a constant switching from one subject to another, and thus to the failure to complete any task. The persons concerned are thus lost in numerous actions, started but interrupted, and do not find themselves anymore. This tendency to dispersion and lack of concentration is naturally amplified by all the incentives to distraction, coming especially from the various screens and other digital media.

Beware of good resolutions
Just as it is pointless to decide to start a diet from one hour to the next (it usually doesn’t last very long…), the big resolution “I’m going to stop procrastinating completely today” doesn’t make sense and is rather counterproductive. Without preparation or an action plan, you risk failing very quickly, getting discouraged and feeling guilty, and not being able to tackle the problem for a long time… You have to move from an illusory all-or-nothing logic to a reasoned and targeted procedure.

Preparing for change consists in analyzing your own behaviors, being sure of your motivations (why do I need to change and what do I expect from it?), and setting objectives based on a fairly precise method. You probably have overdue tasks in different areas: work, study, putting away clothes or books, filing papers, paying bills, DIY, etc. Prioritize based on two parameters: the degree of urgency and usefulness of the task at hand, and the level of difficulty and drudgery.

The parameter to focus on is the degree of usefulness and urgency, because moving forward on these subjects can make your life easier quite quickly, and above all will strengthen your motivation and self-confidence if you succeed. So choose the actions that you have been putting off for a long time, even if you don’t have mandatory deadlines set by external conditions (these are often the tasks that we put off endlessly), and that really matter to you or to your loved ones.

If there are several of them, apply the second criterion to rank them: first those that should require the least effort and time, then the others.

Ten small problems are better than one big one
Another essential rule in the fight against procrastination is the segmentation of problems. It’s impossible to complete a large, complex task in a short period of time at once. It is essential to break down the heaviest actions into more manageable sub-actions, taking less time and raising fewer difficulties when they are handled one after the other. For example, if your main goal is to tidy up your room or your basement, it is easy to segment this task into sub-parts: first tidy up one piece of furniture, then another, then some drawers, etc. This will allow you to avoid the hassle of having to deal with a lot of work. This will allow you not to ask yourself too many questions when you are in the action, since the task is well defined. And above all, you will get real satisfaction each time a sub-objective is completed, rather than waiting for the entire problem to be solved to feel rewarded.

It is essential to introduce rewards when you achieve goals, things that you will only allow yourself to do when you have fulfilled the planned contract. This self-gratification may seem a bit crude or trivial, but it really works to keep motivation going.

A good stopwatch
If you feel your resolve is shaky, at least initially, I recommend the rounds method. Just as you will have broken down the task at hand into several goal slices, it is useful to break down the time into fairly short periods, like rounds in a boxing match. These periods, which can be ten minutes long for example, are a good safeguard against the risks of distraction.

The rule to set for yourself, and to follow as strictly as possible, is to do nothing but the task at hand during the ten minutes of each sequence. You can give yourself a break at the end of each round by doing something else or nothing at all (rest), or you can choose to go right on for another ten minutes if you feel up to it. But the same discipline is needed for all future sequences: do nothing but the task and rely on an objective time measurement, using the stopwatch on your smartphone for example.

The rewards you give yourself must not risk making you drift too long from your main mission… So no addictive activity, like a game you find hard to quit! Similarly, you must be careful not to let yourself be distracted during the task by all the usual temptations, especially from your phone or computer. So make sure to turn off the devices during important work phases, or at least turn off all notifications. Keep in mind that your concentration will be difficult to maintain if the task at hand is not very pleasant or requires a lot of thought or attention, so protect yourself well against all temptations.

Goal management and time management
From start to finish, you risk being held back or even paralyzed by your demand for perfection or at least your desire to do well. We have seen that this tendency, laudable in principle, can be a real poison of action. You must therefore be prepared to detect it behind any criticism of yourself, or behind any attempt to give up acting or continuing a job. You will not succeed in doing everything perfectly, that is a given, but everything that is done will be a step towards your satisfaction. Be uncompromising with your perfectionism!

Two final tips:

1. Try to identify the times of day when you are usually the most productive. We all have slightly different profiles: some work effectively in the early morning, others in the evening or at certain times of the day. Try to take these characteristics into account when planning your most energy-intensive activities.
2. Sometimes go into “emergency” mode when things aren’t working well enough. You’ve probably already noticed that your productivity is significantly increased when you have to turn in work before a deadline, or when a deadline is imposed on you for practical reasons (going on vacation, moving, visiting a friend, etc.). These are moments when all our energy and especially our motivation are concentrated on a single objective, with a notion of urgency requiring a certain speed. This is why some people end up, more or less voluntarily and consciously, getting into the habit of working at the last minute to gain efficiency. But it is possible to reproduce this pressure through self-imposed obligations: to force oneself to finish a certain task absolutely before a certain date, considering that it takes precedence over everything else. This involves a tighter schedule than you would tend to give yourself spontaneously.

This can be a great strategy, but it is best not to overdo it, as it can lead to excessive fatigue and stress. Try to alternate periods of normal organization with those periods of intense rush.

The essentials against procrastination

• Prioritize your goals and start with the ones that matter the most and present the least difficulty.
• Break down tasks into smaller, more manageable sub-tasks.
• Set 10-minute blocks of time in which you don’t have to do anything other than the task at hand.
• Organize your activities according to your known abilities, including days or times when you are usually most productive.
• Switch to “emergency” mode when blockages persist, by setting yourself a deadline that must not be exceeded.

The brain is electrochemical in nature. When neurons (nerve cells in the brain) are stimulated they exchange electrically charged elements such as: sodium NA+, potassium K+, calcium CA2+ or chloride CL-, which produce an electromagnetic field. This electric field propagates along the neurons and ends up at the synapses so that they secrete neurotransmitters. This is how information passes through the brain, from electromagnetic to chemical.

Every time you think, move, perceive, sleep, different parts of your brain communicate with each other through the electrical impulses of neurons.
Any electrical current generates an electromagnetic field, and this is the case for the brain, which creates magnetic fields in and around your head.

Using measurement tools such as the electroencephalogram (EEG), research has discovered a wide range of brain waves:

• Those of the very low level of activity existing during deep sleep, the Delta waves
• Those of the intermediate state between deep sleep and wakefulness, theta waves
• Those of the creative, relaxed state, linked to the imagination, the Alpha waves
• Those associated with reasoning thoughts, stress: Beta waves

The wonder of Alpha waves for learning:
To enter Alpha mode, which corresponds to a state of relaxation, creativity and well-being for the brain, you simply close your eyes (80% of sensory information comes from the sense of sight) and collect yourself. As you considerably reduce environmental stimuli, less information enters your nervous system and your brain waves naturally slow down to the Alpha state.

You are less preoccupied with the elements of the outside world, you tend to think and analyze less, in Alpha the brain is in a light meditative state. Every day you go into Alpah without effort. For example, when you learn something new at a conference. Your brain is then in beta wave, thinking waves, to analyze and understand the content. When you particularly liked a point in the lecture, your brain pauses and goes into Alpha. This allows your brain to consolidate the information in your gray matter. At this point, the frontal lobe implants the information into the brain structure and like magic, you can remember what you have just learned.

This is surely why we tell schoolchildren who are stumped on their lesson to first go and clear their minds and then come back to learning. Simply by walking, we switch from an analytical and stress-responsive brain activity, which is the Beta mode, to the relaxing, learning and creative mode, the Alpha mode.

Shift your brain into Alpha waves :
It is quite possible to consciously change your brainwaves from the analytical, stressed beta state to the relaxed and creative Alpha mode.

The first and simplest method is meditation. During meditation, the input from the outside world decreases and the electrical activity of the neocortex decreases. The brain and the body relax. In a few minutes, you go from beta mode to Alpah mode, at the office, on the bus, in the shower… there are many methods to achieve this, such as mindfulness meditation for example.

Advanced technologies now also make it possible to produce this effect gently and safely. This is for example the case of the Halo sport helmet which generates an electromagnetic field which will generate relaxation waves on which the brain will call itself. Because if the brain is a transmitter of waves, it is also a receiver. It will thus modify the mode in which it is at the moment when you put on the helmet, to modify its activity according to the waves emitted by the helmet.

This headset is mainly used for learning because once you are in Alpha mode, everything fits better. This applies equally to music scores, technical gestures of sportsmen, advanced explanations on quantum mechanics models… for the brain, it is the electromagnetic waves generated at the time of learning that will make the information stay or leave.

Use a relaxation stay to promote your well-being :
You now know all the benefits of alpha waves for your brain, your creativity and your learning. We’ve also taught you how to activate your brain in alpha mode, whether it’s through the use of advanced technology like the Halo headset, or through the use of meditation. While this second method seems relatively easy to apply, we must warn you that it is not simply a matter of wanting to use it for power. Indeed, you will undoubtedly need rest, calm and therefore a real break from the uninterrupted stress of a daily active and/or family life. Thus the editorial staff suggests that you take advantage of this short stay to leave full of good vibes.

Companies specialized in wellness will advise you among a large choice of offers answering your expectations of pleasure and letting go. However, the main obstacle lies in the fact that many people never find the necessary time to devote to recharge their batteries. The advantage of these expert websites is that they will be able to relax you with short term packages, thanks to their concept. The offers thus presented propose a complete service with to start with teams with the small care for your greater happiness. Then quality services are provided through meditation and relaxation workshops or through exceptional accommodation.

There are several reasons why desire can decrease: simple factors such as fatigue, depression, stress, certain medications (anxiolytics and antidepressants), overconsumption of alcohol, or low testosterone levels in men can be the cause. Giving birth can also put a serious damper on your libido for a while, mainly due to lack of sleep. What you eat can also affect your desire.

Here are some foods and superfoods that will help you spice up your married life and boost your desire.

10 vegan foods that arouse desire

Maca
This Peruvian superfood is considered “the green Viagra” because it is a renowned aphrodisiac, improving libido and stamina during intimate relations. Maca is also very rich in vitamin B, which helps to develop physical energy, and provides an anti-stress effect. Just put a teaspoon of it in smoothies, soups or any juice-based drinks.

Raw cocoa
The benefits of raw cocoa powder are numerous, such as its ability to resemble the feeling of being in love, which explains the addiction to chocolate. This is thanks to the chemical in chocolate, phenylethylamine, which mimics the feeling of love. Consumed in the form of raw beans, cocoa is a stimulant that gives you a boost in case of a slump.

Pumpkin protein
Pumpkin seeds are effective in boosting the libido of both men and women, they increase appetite and sexual desire. Pumpkin seeds are very rich in zinc, which helps in the secretion of testosterone. They also contain high levels of omega-3 fatty acids that act as a precursor to prostaglandins, which are desire-inducing substances. Nibbling on these nutritious seeds as is or in the form of pumpkin protein: helps increase zinc levels, which is one of the best minerals for improving sperm quality and quantity.

Spirulina
Spirulina is considered a natural food supplement that can be consumed in the form of powder, flakes, or tablets. Popular with athletes for its beneficial effects on muscles, it is also known to be an excellent aphrodisiac. This seaweed helps to reduce blood pressure and contains a high level of arginine which influences the production of male seminal fluid and cleans impurities in the blood.

Goji berries
In recent years, the organic goji berry is a culinary product increasingly appreciated by the French. In traditional Chinese medicine, goji berries are administered to strengthen the adrenal system, considered the center of sexual energy. The aphrodisiac status lies in clinical tests that have proven that these berries are useful in reducing bad cholesterol as well as in the treatment of metabolic syndrome, often a factor in erectile dysfunction.

Shatavari
Although the organic shatavari by its consonance, does not evoke romantic feelings, it is nevertheless an excellent aphrodisiac because it contains folic acid, a compound that improves body lubrication and consequently sexual performance thanks to the increase in blood flow to the genitals.

The avocado
Avocado helps increase both male and female libido because it is an excellent source of folic acid, which helps the body metabolize proteins and provide energy. It is also rich in vitamin B6, which improves male hormone production, and potassium, which increases female libido by helping to regulate the female thyroid gland.

Ginseng
Among all its virtues, it is as a powerful natural aphrodisiac that ginseng is best known, both for women and men, as it helps fight against low libido, lack of desire and frigidity. It is recommended for men with erectile dysfunction and also helps to improve sperm quality.

Watermelon
This refreshing summer fruit is rich in citrulline, an amino acid that helps improve blood flow to the genitals. It is a kind of natural Viagra but without side effects. Citrulline helps to optimize blood flow in the body by converting it into arginine and then into nitric oxide, which is involved in the dilation of blood vessels. Low nitric oxide levels are associated with mental and physical fatigue and erectile dysfunction.

Ginger
Historically, ginger is reputed to have been used by Chinese emperors who, having several wives, had to be vigorous enough to satisfy them all. Regularly consumed, organic ginger powder would provoke a blood flow towards the intimate parts (male as female). It is also recommended for men with fertility problems, as it would increase the production of spermatozoa.

What about you? Which foods boost your carnal vitality?

What is quality sleep?
A good night’s sleep can be different from one person to another. Whether you are an evening or morning person, listen to your chronotype. Indeed, it is better to look at your sleep cycles (in 1h30 increments) than to restrict yourself to a bedtime that may not be yours. The key is to be regular in your rhythm.

Quality sleep is also a sleep that must be sufficient in terms of quantity. An adult should sleep 7 to 9 hours on average (athletes sleep 10 hours!). Your eyes must be closed throughout this period uninterruptedly.

To feel rested in the morning, your sleep must be of sufficient duration and quality. Start by asking yourself two questions:

Do I always get between 7 and 9 hours of uninterrupted sleep? (eyes closed)
When I wake up, do I feel good/full of energy?
If not, remember that sleep is an essential component of a healthy lifestyle that supports your longevity. These components can be summarized in four main pillars:

Get regular physical activity
Meeting your daily nutritional needs with quality foods
Maintain social ties with your peers
Paying attention to your recuperation, mainly through sleep
woman who sleeps
The impact of sleep on your health
Sleep is a real capital of good psychic and physical health, a real vital need of the body. Good sleep habits help to support many biological processes, such as

immunity ;
mental health and cognitive performance (sleep has a real cleansing effect on the brain)
proper metabolic function;
the optimization of hormonal levels (testosterone, growth hormone, cortisol…);
the recovery of the whole body (nervous, muscular, cardiovascular, hormonal, articular).
Poor sleep can lead to sub-optimal processes or even dysfunction, such as:

greater fat gain and loss of muscle mass ;
(e.g., if you are dieting, poorer weight loss with an unfavorable fat-to-muscle ratio);
Impaired cognitive function, learning and memory;
increased risk of diabetes;
an impact on hormonal levels such as lower testosterone levels;
you feel less full, which often leads to increased caloric intake and therefore weight gain;
It affects cardiovascular health, mental health (promotes depression) and leads to increased risk of mortality;
poorer recovery drastically increases your risk of injury.
Getting enough sleep with sufficient quality sleep is not only a health necessity, but helps you perform better mentally, physically, sexually and makes you much happier! Don’t miss out on simple things to improve your nights!

Which areas of the arm should be strengthened?
When you think of muscular arms, you immediately visualize large biceps. It has two distinct insertions, with one part named short biceps and another named long biceps. By developing it, you gain strength and get a “big arm” effect, but it often overshadows another muscle, which is very important if you want to display muscular arms: the triceps. The triceps is the muscle at the back of the arm that gives you that sculpted look. Left unattended, it is responsible for the “skin hanging” look under the arm.

effective exercises for muscular arms 01

Including exercises that strengthen both the biceps and triceps in your exercise routine is essential for strong arms. The Arm Focus* in your FizzUp strength training program is an excellent complement to accelerate muscle development in your arms. It includes effective exercises to build muscle in your arms. Do it after your workout or on your day off, it only takes 5 minutes.

Stick to your FizzUp training schedule, which includes recovery days. Your muscles grow when you rest. There are many mistakes that prevent you from building muscle: not resting is one of them. Your muscle fatigue increases and your muscle fibers break down without having time to regenerate. Also take care of your diet. 80% of your results depend on your diet. Follow the advice in the FizzUp nutritional guide and prepare recipes adapted to your mass gain objective to obtain results as early as 6 weeks.

5 effective exercises for muscular arms
Do these 5 exercises to see your arms swell. You’ll be surprised at how effective they are.

Push-ups: Push-ups are a must-do bodybuilding exercise, because they guarantee a complete upper body strengthening. The best part about this exercise is that it doesn’t require any equipment: you can do it wherever you are, in total freedom. Push-ups target several areas such as the triceps, pectorals, serratus major and deltoids. Opt for the diamond push-up that will sculpt your triceps like never before. Make sure you stay sheathed during the exercise so as not to dig into your back. Many variations are offered in your FizzUp program, to bring variety to your training and target different parts of the upper body.

Supine pull-ups: Develop your biceps with supine pull-ups. You gain in power and strength. Your biceps will be shaped harmoniously. Supination pull-ups also help strengthen the muscles of the forearm such as the long supinators. To have muscular arms, it is important not to neglect any muscle area. The Back Focus* allows you to perform different pulling exercises to work your back muscles as well as your arms.
Dips: A multi-joint exercise, dips actively strengthen your triceps and lower pectoral muscles. In addition to obtaining concrete arms, your torso is gradually sculpted. Like push-ups, it is an essential exercise that is ultra simple to perform. Take a chair, a table edge, a sofa armrest and go! No need to bend your arms too much to feel the full effectiveness of this exercise.effective exercises to have muscular arms 03
The rowing machine: Don’t be in any doubt, it is possible to build up your biceps without equipment with the rowing machine. It is not an abdominal strengthening exercise. Very complete, it improves your posture while developing the muscles of your arms. Follow the correct movement to feel the benefits.
Triceps Extension Plank: Also known as the “commando plank,” this is a core exercise that works your biceps and triceps while strengthening your abdominals. It is a dynamic movement of gainage which encourages you to change your posture thanks to the force of your arms. When performing it, avoid buttock or back movements. Don’t go too fast so as not to give any jolts. Keep your arms on the ground in a plank version. Breathe out when you go up and breathe in when you come down.
All you have to do is follow the advice of your FizzUp coach. These 5 effective exercises for muscular arms are included in your FizzUp bodybuilding program. Be assiduous and you will quickly see the results. Have a good workout!

Iodine is necessary for the production of thyroid hormones, T3 (trichlorodothyronine) and T4 (tetraiodothyronine). The thyroid gland is located in the neck, under the Adam’s apple. It is located just under the skin. It is shaped like a butterfly, with two lobes connected by a central part, the isthmus. Thyroid hormones are involved in the metabolism of almost every tissue in the body. They control the production of proteins and the consumption of oxygen by the tissues. While thyroid hormones are synthesized throughout life, beginning in the fetus, they vary with age, gender and physiological situations, including pregnancy and breastfeeding.

What foods are rich in iodine?
Table salt is the main source of iodine in France. Many table salts are fortified with iodine, following the recommendations of international and health authorities (WHO, Unicef). However, only table salt can be fortified with iodine. Processed food products are not salted with iodine-enriched salt.

Foods of marine origin such as fish, shellfish or mollusks are very rich in iodine. Other foods can provide additional iodine: eggs, dairy products and cereals. On the other hand, some foods limit the binding of iodine by the thyroid gland, such as cassava, corn, sweet potatoes, cabbage, millet, garlic or onions.

What are our iodine needs?
Adults and children from the age of 10 years should consume 150 micrograms of iodine per day according to the nutritional references for the population of the Anses (National Agency for Food Safety). The needs are increased in pregnant and lactating women: 200 micrograms per day.

On the other hand, the needs are less in children:

80 micrograms per day from 1 to 3 years;
90 micrograms per day from 4 to 6 years;
120 micrograms per day from 7 to 9 years.
In sportsmen and women, especially in cases of heavy sweating, the needs are equivalent to those of pregnant women: 200 micrograms per day.

What are the risks of iodine deficiency?
Iodine deficiency leads to thyroid dysfunction. Mental or psychomotor disorders can be secondary to abnormalities in thyroid hormone secretion. A goiter may appear. This is a significant increase in the volume of the gland.

In children, iodine deficiency is particularly deleterious to their psychological, neurological and intellectual development, and this is irreversible. This is called cretinism. In pregnant women, even a slight iodine deficiency can have harmful effects on the development of the fetus. During the first trimester of pregnancy, the baby’s thyroid gland is not yet formed and the baby depends on the mother’s thyroid hormones.

In developed countries, iodine deficiency is quite rare. In France, most children under 10 years of age have enough iodine, thanks to a high consumption of milk and dairy products. On the other hand, many pregnant women would be deficient, not modifying their iodine intake during their pregnancy.

Finally, in case of a nuclear accident, a person deficient in iodine will more easily fix the radioactive iodine present in the atmosphere than a person whose thyroid is saturated in iodine.

What are the risks of over-consumption of iodine?
Excessive iodine intake will also lead to thyroid dysfunction, hyperthyroidism. The effects will be felt at the level of the heart and the kidney

Now is the time to harvest whatever is left in your garden before the first frost. If you are lucky enough to have a cold storage room, you can store your vegetables there. Otherwise, they should be kept in a cold, dry place. If you have fresh herbs left over, why not dry or freeze them to enjoy them all year long?
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Should we rake the leaves or not?

Protecting your garden for the winter

An unloved chore if ever there was one, is it really necessary to rake up all the leaves in the yard in the fall? Packed with nutrients, dead leaves contribute to the overall health of the soil. You can leave them in your flower beds or under trees and shrubs.

However, large maple or oak leaves should be removed from the lawn as they smother the lawn and prevent water from penetrating the soil. Too much leaf litter can also kill the grass, resulting in a patchy yellow lawn in April.

If you don’t want to pick them up at all, just run the mower over the dry leaves. This way, they won’t harm the soil and can even be used as mulch.

Operation Weed Control

To get the next gardening season off to a good start, it’s a good idea to remove any stubborn weeds in your flower and vegetable beds. Also clean up around your trees and shrubs.

Take the opportunity to add a layer of mulch, which will make your life easier by limiting unwanted plants while improving the aesthetics of your landscaping. Don’t be afraid to use mulch; too thin a layer will be ineffective in protecting the roots from biting cold and preventing weeds from growing.

A 10 to 15 cm layer is recommended to take advantage of the benefits of mulch.

Maintenance of perennials

Contrary to popular belief, it is not necessary to cut your perennials completely as winter approaches. It all depends on the age of the plant and its flowering period. Indeed, it would be a shame to deprive yourself of the magnificent flowers of certain autumn varieties.

In addition, their foliage makes it easier to retain snow, which adds a natural layer of protection. As for young plants less than three years old, they don’t need to be cut down to ground level. Finally, it is important to remove damaged and diseased branches so as not to contaminate healthy plants next spring.

Winter protection

Snow remains the most effective way to protect plants during the harsh Quebec winters. However, certain more fragile varieties need special protection against the bitter weather or the weight of snow and ice.

Ideally, depending on the region, winter protection should be installed as early as November, just before the first snowfall and when night temperatures reach about -5°C. In addition, before covering the plants, it is important to wait until they have lost all their leaves and to ensure that they can breathe well under their shelter.

In the spring, the covers should be removed as soon as the ground thaws on a cloudy day.