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How mRNA Vaccines Work to Prevent COVID-19 (and Possibly Beat Cancer)

by: Dr. Gabe Mirkin, M.D.

Messenger RNA May Help to Beat Cancer

The two currently-approved COVID-19 vaccines use a technique called messenger RNA (mRNA) that could lead to cures for cancer and many other diseases.

In 2005, Katalin Karikó and Drew Weissman at the University of Pennsylvania discovered that mRNA could be injected to increase a person’s ability to kill germs, but the human immune system would destroy the injected mRNA before it could have any effect on the body. Then they found that they could get the mRNA into cells by encasing it in small bubbles of fat called lipid nanoparticles (LNP).

However, the mRNA researchers did not make any further notable advances against diseases until a major breakthrough occurred in January 2020, when Chinese scientists worked out the structure of the coronavirus that causes COVID-19 and identified the spike protein that lets the virus get into cells.

This breakthrough made it possible to create vaccines with mRNA that would copy the spike protein.

How mRNA Vaccines Work to Prevent COVID-19

• Unlike previous vaccines, the Moderna and Pfizer vaccines do not contain any live or dead viruses, or even parts of a virus. Instead, they both contain mRNA that is made in the laboratory.

• The mRNA that you receive in the vaccine enters some of your cells where the cells’ machinery uses that RNA to make copies of the spike protein of the virus that causes COVID-19.

• The mRNA itself is destroyed within a few hours after it enters your body.

• The spike protein of the coronavirus that you made is a foreign protein, so your immune system recognizes that it is different from you. From then on, if the coronavirus enters your body, your immune system attacks and destroys the spike protein of the coronavirus.

• The spike protein is the key that lets the virus get into your cells. If your immune system destroys the spike protein, the virus cannot get into your cells and it disintegrates very quickly.

• Normally, injecting mRNA would be worthless because the body would destroy it. In the Pfizer and Moderna vaccines, the mRNA is coated with lipid nanoparticles (LNP) that protect the mRNA so it can do its job of making copies of the spike protein.

How mRNA May Be Used to Combat Cancer

The mechanism that is working to immunize people against COVID-19 may also be useful in finding cures for many types of cancer. Cancer cells are different from normal cells. Normal cells go through a certain limited number of doublings and then die. This is called apoptosis. Thus skin cells live 28 days and die, red blood cells live 120 days and then die, and the cells on the inside of your lips live 24 to 48 hours and die, and so forth.

Cancer means that your cells forget that they are supposed to have only a limited lifespan. For example, breast cancer is not fatal as long as it stays in your breast, but when breast cancer cells become so numerous that they spread to your lungs, brain or liver, they can destroy these organ's cells and you die from lung, brain or liver failure. Everybody makes millions of cancer cells every day, but your immune system recognizes that cancer cells are different from normal cells, and seeks out and destroys the cancer cells.

Your immune system destroys cancer cells using a mechanism that is similar to the way that it seeks out and destroys invading germs. Various germs continuously try to invade your body, but your immune system recognizes germs by their surface proteins that are different from your own surface proteins. So when a germ tries to enter your cells, your immune cells and cytokine proteins work to attack and kill the invading germs.

In a like manner, your immune system recognizes that cancer cells are not normal and attacks cancer cells in the same way that it tries to kill germs. If your immune system loses its ability to tell that a cancer cell is different from a normal cell, the cancer cells can multiply, spread through your body and kill you. For many years, scientists have been trying to make copies of cancer cells that can be transmitted with mRNA to restore your immune system's ability to attack and kill those cancer cells. This research is now being accelerated by the recent successes in development of vaccines to combat COVID-19.

Current Research Using mRNA

The research on mRNA over the last 15 years that led to the development of vaccines to treat COVID-19 is also being applied to experimental treatments for many types of cancers.

• Moderna has more than two dozen projects going (some in partnership with Merck and AstraZeneca) to treat cancer, influenza, HIV and heart disease.

• Moderna and Merck are testing an mRNA cancer vaccine in combination with the immunotherapy drug, Keytruda, for colorectal and head and neck cancers.

• BioNTech has several projects to treat cancers, tuberculosis, and influenza. BioNTech recently showed that mRNA may work to combat multiple sclerosis in mice; it has already been shown to cure brain infections in mice (Science, Jan 8, 2021:371(6525):145-153).

• CureVac is studying a cancer treatment using mRNA, AstraZeneca is testing a mRNA treatment for heart failure, and Translate Bio is studying use of mRNA for cystic fibrosis.

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To a New Journey, Come Follow Me

This quote is what started my Entrepreneurial spirit with an aim to just learn from things that are entirely different from what I have studied and accustomed to doing.

From a side gig in race event organizing, to paper investments, real estate, restaurant venture, foodcart franchise, and product distribution.

It's been 6-years and I tell you the journey isn't as sweet and financially fruitful as I've expected. Most have failed and are really physically and mentally taxing. It's been 6-years yet I am still learning the ropes from all of these choices.

The difference it has made? It's priceless!

Right now, I am working with people with higher goals, people with bigger mindset, business people with positive outlook and who inspires me to become the best that I can be. You see, not all businessmen are what you have known for from hearsays (greedy and all).

These are the people who believes in moral obligation to succeed to be able to help and also impart their success around them. From them I am learning a lot of great things aside from the usual business, to give more attention to things I have control of, give value to what's more valuable, be one of those 3-percent who continuously grow and be productive beyond my senior years.

I am just beginning to see a pinlight of hope from the past failures, but I know now that we have an exciting life and there's a better life ahead for everyone. So come follow my journey, or you may also come along with me in this wonderful expedition of finding the key to financial and time freedom.

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Walking Can Help Ease a Stiff Lower Back

Is a stiff lower back causing you pain?
by: Karl Scott

A recent study reviewed over 20,000 people suffering from back pain. The results concluded that getting regular exercise could reduce and even eliminate the need for pain medication and other remedies. But the type of exercise you need doesn’t have to be strenuous. Experts agree that when it comes to treating stiff lower back pain, walking is one of the best medicine.

Walking to Ease Back Pain

This simple form of exercise can greatly reduce back pain in most cases. But the benefits don’t end with pain management. Regular exercise is crucial to maintaining good health into old age. Making it routine can give you a boost in energy, increase mobility, and even improve mental health. In this post, we’ll examine the different ways walking can regularly improve the sometimes painful symptoms associated with a stiff lower back.

Strengthening Stiff Lower Back Muscles

Walking is a low-impact aerobic exercise that provides numerous benefits. People don’t get as much exercise as they used to. And in today’s modern era, some people have become prone to sedentary lifestyles. Sitting for extended periods of time can have huge negative impacts on the health of your spine, particularly the lower back. Higher pressures are placed on the lower spine while sitting, which can be a contributing factor to back pain.

To help alleviate this, it’s important to get up and moving. Especially if exercise isn’t a part of your daily routine (for whatever reason). Walking helps to increase the stability of the spine by strengthening muscles in the legs, abdomen, and hips. As these muscles gain mass with use, the spine is kept in a more upright position with greater support.

Additionally, walking regularly also increases blood circulation to the soft tissues of the spinal column. By promoting healthy blood flow to this area, the overall well-being of the lower back muscles is further improved.

Walking Releases Natural Pain Killers

Pain management through the use of medication can be a dangerous and slippery slope if one isn’t careful. Pain medications are commonly prescribed for chronic back pain, but sometimes their continued use can lead to a plethora of problems associated with addiction. Regular dosages of pain medication can actually increase a person’s pain threshold. Although not every case is the same, talk with your doctor about the possibility of cutting back or stopping pain medications in favor of other natural remedies such as getting regular exercise.

In fact, aerobic exercise actually produces its own type of pain management. As muscles are used they develop small tears, preceding new growth. To fend off the pain associated with strenuous exercise, the body produces hormones called endorphins. Endorphins block the pain receptors in your brain, much like how an opioid pain medication binds to your brain’s pain receptors. But with regular exercise, these pain receptors are less active. With time and if made routine, walking can help reduce or even stop pain medication dependency.

Endorphins also provide a boost to your mood and exercise and can be used to treat a variety of mental health disorders.

Improve Flexibility and Posture

In addition to improved strength in the legs and torso, walking also helps to increase flexibility and improve posture. As you become more comfortable with your new routine, and as you begin noticing its benefits, you might notice a greater range of motion. But this can’t be attributed to walking alone. Your exercise walking routine should also incorporate regular active stretching before and static stretching after.

Stretching before a workout helps loosen up your muscles and prevents sprains and tears. Doing so after a workout helps your muscles “cool down.” When regular exercise walking is combined with routine stretching, your range of motion is increased. With time you will become less susceptible to injury. Furthermore, as your muscles gain strength, your posture will improve as your muscles pull your spine and hips into proper alignment.

Walking Helps Control Weight

Weight doesn’t come off like it used to, and gaining more becomes more dangerous with age. Having a high body mass index also means that more strain is placed on your already stiff lower back. A regular exercise walking routine will help to manage any weight gains, and could even help you shed a few extra pounds. Perhaps your stiff lower back has been a contributing factor to unhealthy weight gain. Walking will help boost your metabolism and should also be paired with a healthy diet.

Walking Tips

Now that we’ve covered why you should begin an exercise walking routine to combat a stiff lower back, let’s look at how you should proceed.

Stretching Prior to Walking

Like with any exercise routine, stretching to warm-up before heading out for your walk is important and helps prevent injury. Before taking your first step, begin your exercise walking routine by performing some simple and gentle stretches. Doing so will help prepare your muscles, ligaments, and joints for the increased strain and range of motion.

After stretching up, set forth! But be sure to take it easy for the first five minutes to allow your muscles a chance to warm up. Your stretching routine should focus on the calves, hamstrings (back legs), and quadriceps (front thigh). However, don’t forget to include your hips, back, neck, and arms. Stretching should also be done after returning from your walk.

Know Your Limitations

A stiff lower back shouldn’t prevent you from taking a stroll through the park. But depending on the amount of lower back pain you experience, your walking routine shouldn’t cause more acute pain. Work with your doctor to discuss what your limitations are and how to improve them. If you experience high levels of pain, you may want to seek alternative treatments (which will be discussed below).

Avoid any challenging terrain that may pose risk to injuries, such as uneven pavement or dirt trails. Furthermore, don’t over exert yourself in the name of good health. Pushing yourself is all well and good, but remember, you’re walking to prevent injury and not create any new injuries.

No Pain, No Gain

Now that you have your limitations in mind, don’t let them discourage you from pushing yourself past the wall. Your stiff lower back may twinge a bit for the first few weeks, but this is normal. Your body is getting accustomed to movement again and should be treated with respect as to avoid injury. But you should also actively try to push yourself out of your comfort zone.

As previously mentioned, aerobic exercise produces hormones called endorphins, which block pain receptors. You may experience pain initially, but if you’re able, keep walking. It seems counter-intuitive, but your body will adjust to the new activity. Begin your walking routine slowly and intentionally. As you gain more confidence in your pain threshold, work your way up to a faster pace or a longer distance.

Walking Alternatives

Sometimes the pain is just too much for walking to be a feasible form of treatment. If this is the case, consider an alternative which has less impact on your back. Consider starting your routine by using a treadmill. Treadmills are great ways to ensure a proper pace while maintaining footing on a flat and obstacle-free surface. But if mobility is too much of an issue, or if your pain levels are too high, consider water therapy exercises.

Water therapy exercises include water jogging and other aerobic activities. These exercises are terrific ways to help strengthen lower back muscles in an extremely low-impact environment. If you’re back pain is too much for walking to be an option, consult with your doctor to discuss what other alternatives might be available to you.

Proper Footwear

Your feet directly impact your spine and lower back. As such, you should adorn them with the proper equipment. A decent pair of walking shoes is a worthwhile investment when it comes to improving your stiff lower back. Take your time to shop around for the right pair, and don’t be surprised at how much you spend. Despite the cost, a good pair of shoes is crucial to getting the most from your exercise workout routine.

Walking shoes give your feet basic support and protection. But they also help redistribute weight properly. As you take a stride, weight is shifted from different areas of your foot and sends the pressure upwards through the leg and into the back. Finding the right pair for you could help alleviate any unnecessary pain.

Walking Techniques

Walking comes naturally, but with back pain, it should be done so mindfully. Always begin at a slow pace and work your way up from there. Try starting out by walking for five minutes and work your way up from there. Keep your pace brisk and steady, but take care to not over-exert yourself. Also, be mindful of your posture. Keep your head up and centered on the horizon in front of you. Additionally, be sure to rely on your abdominal muscles for extra back support.

Lastly, ensure your strides are neither too long or too short. Making exercise walking into a routine can have profound positive health benefits for lower back pain. By walking for 30 minutes three to seven days a week, your back will become stronger and you will experience less pain. As it becomes regular, you’ll not only be in less pain, but you’ll be in better shape and a better mood!

Author the Author

Karl Scott writes fun and informational health articles for TechieFriday. His main expertise is nutrition, fitness, and massage. He believes that Information should be free and if something can benefit the public it needs to be shared.

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New Facility Brings OCR Training Closer to the South


Santé Fitness Lab to level up training for professional athletes and fitness buffs alike

Pasay City, August 12, 2019 — Santé Fitness Lab, a premier one-stop fitness center that offers holistic training programs, as well as innovative recovery and sports rehabilitation, is set to open facilities dedicated for the training needs of Obstacle Course Race (OCR) athletes in Vermosa in Imus, Cavite this year.

Aiming to put a spotlight on the kick-ass world of OCR, a sport in which a competitor, traveling on foot, overcomes various physical challenges in the form of obstacles, the facility will include strength and conditioning, as well as skill and technique development programs to prepare participants to conquer basic obstacle courses.

“OCR entails a lot of hanging, running, and lifting. It might seem intimidating at first but, with the right training programs, coupled with a winning mindset, I am confident that anyone can finish any obstacle course,” said Clarize Lucindo, Santé Fitness Lab General Manager.

As part of the Santé Fitness Lab, the up and coming OCR facility will rise south of Manila to allow sports and fitness enthusiasts to enjoy and experience the thrill of this emerging worldwide sport.

This initiative is also in line with Santé Fitness Lab’s effort to encourage Filipinos to embrace a healthy and fit lifestyle by engaging in sports while experiencing how it is to train like professional athletes.

Santé Chief Executive Officer Joey Marcelo could not agree more. He said that “the purpose of organizing the obstacle course race is so that we can invite people, regardless of their fitness level and sports background, to enjoy going into sports, as well as live a healthy and active lifestyle.”

“Since Santé is all about promoting health and wellness, we want everyone to be fit so that they can have the energy, stamina, and discipline to continue improving their lives and the lives of their loved ones,” Marcelo added.

To date, Santé Fitness Lab serves as a premier fitness hub, located at the heart of Vermosa in Imus Cavite that offers sports development programs, such as swimming, triathlon, and mixed martial arts (MMA) classes.

The hub also features a Recovery and Sports Rehab center that caters to sports injuries; and Performance Testing services, which are geared toward measuring and analyzing specific performance factors to accurately determine the right training programs for the individual.

Santé Fitness Lab stays true to its tagline, “New Home of Champions” as it has served as the Official Recovery Services Provider for the Philippine Athletics Track and Field Association (PATAFA) and the Triathlon Association of the Philippines (TRAP).

To know more about Santé Fitness Lab, its training programs and facilities, and other upcoming events, visit its official FB Page at or its website at
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How To Be Bigger Than Any Challenge Life Gives You


(Manila, Philippines) Enduring daily traffic and long hours at work, taking responsibility for the whole family even at a young age, constantly building and rebuilding whenever in the face of calamities – over and over again, Filipinos have proven themselves to be resilient and steadfast amidst challenges. We remain strong and persevering, and in return, even make inspirational success stories out of them.

These are stories that are motivated by Filipinos’ sheer will and determination; values that are ingrained to reveal the true definition of strength.

#AngatAngLakasMo with Cobra

Through its recently launched campaign, Cobra Energy Drink highlights the importance of finding one’s true strength and encourages more Filipinos to elevate themselves and be bigger than any of life’s challenges.

“As the country’s number one energy drink, we continuously make efforts to give you the value you deserve. We are in high hopes we exemplified and elevated the strength of every Filipino especially as we celebrate Labor Day through the Cobra #TitanChallenge that serves as an avenue to prove how we conquer life’s challenges,” Marketing Manager- CSD Dan Ong shares.

Cobra #TitanChallenge

With actor, director, film producer and brand ambassador Coco Martin, Cobra Energy Drink celebrates the launch of the Titan campaign this April – tapping on key personalities and influencers who shared their own larger than life experiences on social media and even as erected along Edsa-Balintawak – Coco Martin taking on the challenge.

Find out how Filipinos rise above and be bigger than their challenges – the Cobra way with our official hashtags #AngatAngLakasMo #TitanChallenge. Winning entries will be announced on May 3, 2019 on Cobra’s Facebook page.

Cobra Energy Drink is now available in 5 variants: Cobra Original; Cobra Berry for instant energy; Cobra Fit with ActivBurn technology plus L-Carinitine to burn calories; Cobra Smart with ginkgo biloba for instant brainergy; and the all-new Cobra +Plus Vitamin C Defense for stronger immunity.

For more information: check
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Cobra Energy Drink Brings Vitamin C Variant for Ultimate Immunity Defense

The advent of different energy drinks for the past decade has unarguably led to pumped-up performance in physical activities and more hours of keeping awake people in graveyard shifts. One of these energy drinks in the market for a long time now, and is already the Country's best selling is Cobra.

Just recently, Asia Brewery Inc. launched the new variant of Cobra Energy Drink - the +Plus Vitamin C which is packed with 700-mg of Vitamin C per 350-ml bottle (1.5 servings). This is equivalent to 12 whole valencia Oranges (imagine eating 12 oranges a day). You also get B-Vitamins (B1, B3, B6, B12), Ginseng, Inositol, and Taurine. On the other hand, the caffeine content amounts only to 131-mg (less than the caffeine you get from drinking 8-fl. oz. of brewed coffee), or about half of the maximum recommended daily dose by health experts.

Read more about this new variant of Cobra from the press release below:

MANILA, Philippines (January 2019) – In line with its commitment to foster innovation in its category and continue to be an icon of true Filipino strength, Asia Brewery Inc. launches Cobra +Plus Vitamin C.

Cobra +Plus Vitamin C Defense focuses on health and productivity as Filipinos today aspire to pursue and achieve more in a day. Packed with 700-mg of Vitamin C and a delicious orange taste that makes the perfect combination to match your daily grind, this variant was developed with the satisfaction of Filipinos’ daily energy fix in mind.

This is the ultimate immunity defense in an energy drink bottle, served to strengthen the body for the daily hustle while one actively pursues its passion in the best health condition possible.

As active lifestyle becomes a more popular choice among today’s busy individuals, sustained energy and immunity defense become top priorities when choosing a daily partner drink.

This is what Cobra Energy Drink is committed to be as they launch Cobra +Plus Vitamin C Defense – the perfect partner for every Filipino that assures they are in their best shape, as they pursue an active lifestyle.

“Earning the titles best-selling and number one energy drink is both a milestone and motivation for us. For years, we have continuously strived to cater to the market’s different energy needs and strived to be better at giving Filipinos the value they deserve. We continue to offer products that we believe can enhance their daily activities and, ultimately, add significant value to their lives,” Marketing Manager- CSD Dan Ong shares.

The country’s best-selling and number one energy drink Cobra has three other variants that serve the Filipino’s varying energy needs – Cobra Original and Cobra Berry for instant energy, Cobra Fit with ActivBurn technology plus L-Carnitine to burn calories and Cobra Smart with ginkgo biloba for instant brainergy.
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Top 3 Tips on How to Create an Exercise Habit

by: Stefan Simonovic

[Source: Flickr]

Creating new habits can be both easy and hard. While we can get hooked on certain things like binge-watching TV shows or trying to find love online without difficulty, other habits can be hard to attain, such as eating vegetables or drinking water instead of soft drinks.

One of the hardest habits to create is, unquestionably, the habit of exercising. That’s why we want to discuss certain tips and tricks on how to easily create this habit without having to force yourself to do anything you don’t want to do.

1. It’s All in Your Head

So, you’ve decided you want to start working out regularly. Regardless of whether you’ve chosen a gym or just going for a jog every day, it’s going to be difficult at the beginning, no doubt about that. However, you can make these first steps easier by doing one simple thing - convince yourself that it’s all in your head.

Although our bodies appreciate exercise, it’s not like working out on a regular basis is something humans require to survive. Sure, you’ll be healthier and you’ll probably live longer and get sick less often if you exercise, but your body will never actually crave exercise, even when it’s in its worse state.

People exercise because they decide to do so, not because of some physical need. It all comes down to your thoughts and decisions, so if you’ve decided to start working out, you have to realize that it’s only going to be as hard as you allow it to be in your mind.

2. Plan Ahead

Simply deciding that you’re going to start exercising is not enough to create an exercise habit, mostly because you’ll quickly realize that working out takes up a lot of time. This is why it’s always best to create a workout plan that you’ll have to respect in order to get results.

The most useful part of this will surface once you start getting used to exercising at the same time each day or on the same days of the week. You’ll gradually stop dreading the reminders on your phone and you’ll subconsciously expect a workout session that always comes at the same point during your day or week.

3. Setting Goals

One of the worst mistakes people make while trying to establish a habit of exercising is setting unrealistic goals. Wanting to lose all excess fat before the end of summer even though it’s June or trying to increase the weight you can lift from a bench press by 100 pounds in one week are fine as wishes, but not as actual goals.

You need to set realistic goals you can achieve, not because you’re not allowed to dream, but because this way you’ll actually see some palpable results and you’ll get a feeling of fulfillment with each goal achieved. Otherwise, you’ll just be stuck in a rut trying to achieve the impossible, which usually leads to giving up as soon as you pass one deadline without really achieving any of those unrealistic goals we’ve mentioned.

About the author:

Stefan is a writer and a blogger in his spare time. He also works for First Beat Media, a company that mainly focuses on the online dating niche and similar services.

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The Art of Enjoying Physical Activity

by: Stefan Simonovic

Designed by Javi_indy

Even though most people don't like to sweat if they don't have to, you should know that regular physical activity has numerous benefits. From staying healthy and living a longer and more fulfilling life to positively affecting our mood by helping our brain produce happy hormones, physical activity is something everyone should consider including to their daily routine. On the other hand, it doesn't matter if you're a young man, woman, or a member of the transgender dating niche, exercising on a regular basis can also help you dominate the dating scene.

Most people are aware of all these benefits, but they simply can't stay motivated enough to see the end result. That's because they don't know how to enjoy workout sessions properly. So, if you too have similar problems with motivation, here are some of the tips that might help you with it.

Figure Out Your Style of Training

Before you start working out on a regular basis, you need to figure out what your style of training is. Do you prefer to work out alone, with a partner, or with a group of people? Once you find the answer to this question, you'll be able to enjoy your training sessions. Some folks love to work alone because other people distract them. However, certain individuals feed on the energy of their workout buddies and that gives them the strength to conquer their goals and enjoy their progress.

Start with Smaller Goals and Daily Challenges

Since we're talking about goals, you should know that setting big and overly ambitious goals will only make you miserable and demotivated. Sadly, this is a mistake most people make nowadays. They want instant results, but this type of progress requires time and dedication. So, if you're a beginner, don't try to run 5 miles during your first training session. You probably won't be able to accomplish that goal and your body will be too sore tomorrow, which means you won't be eager to continue with your work. Instead, start with smaller goals and realistic daily challenges. Once you start completing them, the sense of accomplishment will make you feel rather good about yourself.

Choose the Exercises You Really Enjoy

Some workout programs include exercises that are not your cup of tea. If you want to enjoy your workout sessions and get the results, make sure to eliminate those exercises. Choose only the ones that you really enjoy. Some people and personal trainers claim that you have to suffer in order to get results, but that's not always the case. You stand a better chance if you find a program you enjoy.

Pick an Environment That Makes You Feel Comfortable

Your workout environment is just as important as your routines and style of training. In order to achieve great things, you need to feel comfortable while working out. Some people love to exercise outside in a natural environment, while others prefer air-conditioned gyms. Figure out which setting allows you to work better and stick to it. This way, you'll always feel rather comfortable during your sessions, which means you'll easily achieve all of your goals.

About the author:

Stefan is a writer and a blogger in his spare time. He also works for First Beat Media, a company that mainly focuses on the online dating niche and similar services.

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Top 3 Tips to Reset Your Fitness Journey

by: Stefan Simonovic

[Source: Flickr]

Whether you want to reset your fitness journey because you want to get back to cougar dating and need a confidence boost or you’re simply bored with the workout you currently have, fear not because below you’ll find our top 3 tips to change up your fitness routine for the better. As long as you can keep your motivation up, you’ll realize that there is probably an infinite number of workout types out there to help you shake up your fitness journey.

#1: Set New Goals

As we age, our body changes and needs a different kind of workout to keep it healthy and functioning at an optimal level. Listen to what your body tells you, and don’t push it too far. The number of weights you could lift at the gym or the number of laps you could run on the track 10 years ago cannot possibly be the same as today, and even if they are, you should reduce them to avoid injury and potential tear and wear of the tissue. Set new fitness goals that meet your needs and are feasible in terms of your daily schedule. Make sure your goals are attainable but challenging just enough to make you pick up your gym bag and head for the door.

#2: Change Your Fitness Routine

Doing yoga three times a week might not do it for you anymore, and you feel like your body needs a more tasking workout to see real results. That’s perfectly fine. Swap yoga classes for workouts at the gym several times a week, where you’ll have proper cardio and weight training to ensure your muscles are strong enough to support your back and keep it young and healthy for as long as possible. Don’t like going to the gym anymore and need something more dynamic? Join a running club that runs outdoors several times a week in small groups where you’ll get a great workout and meet new people instead of being isolated on the gym floor.

#3: Learn a New Sport

Your muscles develop in line with the exercises that they do on a regular basis. If you introduce a new sport into your routine, you’ll discover muscles you never knew you had. For instance, if you’ve never played tennis you shouldn’t be surprised to hear that it’s actually very easy to learn, and you’ll see your shoulder and core muscles explode with fitness within a few months if you really get into it from all the rotating your upper body has to perform. Pole dancing is another one of those activities that constitute a workout, and it engages muscles from head to toe. It sure looks challenging from the outside, but if you really give it a try you’ll see that it’s a lot of fun spinning around on the pole as your body dances to music and exercises properly at the same time.

About the author:

Stefan is a writer and a blogger in his spare time. He also works for First Beat Media, a company that mainly focuses on the online dating niche and similar services.

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12 Signs You Need to Eat More Protein

by: Stefan Simonovic

Designed by Onlyyouqj

A healthy diet should be crucial in every person's life. Regardless of whether they're young, middle-aged, or even members of the senior dating niche, men and women of all ages have to stay nourished in order to function properly. Now, as you probably know, proteins are crucial nutrients our body needs to stay healthy and strong. However, did you know that over a billion of people around the world suffer from protein deficiency? This means that there's a good chance you or someone you know has the same problem. Therefore, here are the 12 telltale signs that you need to eat more protein.


This is probably one of the most extreme signs of protein deficiency. Edema is an abnormal accumulation of fluid in the interstitium, which is located right beneath the skin and in many other body cavities. It causes severe pain and swelling. Nutritionists and other experts think that it is caused by a low amount of serum albumin, which is the most common protein in the blood. It might sound dreadful, but people in developed countries are rarely affected by it.

Lethargic Behavior

People who prefer carbs over protein are usually sleepy, moody, and lethargic. The main reason for this is the fact that protein is one of few nutrients that keep us alert and sharp. Proteins stimulate the orexin network in the brain which increases our metabolism and helps us stay focused and awake during our work.

Restless Sleep

Without enough protein in our system, the blood sugar level will vary during the night, thus making us hungry and restless. A midnight snack like yogurt, for example, will raise your protein and calcium levels, which will help you get an eight-hour rest.

The Pain In Your Muscles

Do you ever feel sore days or even weeks after a physical activity? Well, that might be a sign of protein deficiency. As you know, amino acids in protein are crucial for repairing the damaged tissue in muscles. A lack of protein reduces your body’s ability to heal its muscles and this leads to prolonged soreness.

You're Constantly Hungry

Protein has the ability to lower cortisol levels in your body, thus reducing the so-called hunger hormone AKA ghrelin. Having at least three protein-rich meals a day will keep you well-nourished.

Problems With Your Skin, Nails, and Hair

Flaky skin, redness, and patches of de-pigmented skin might be caused by lack of protein in your organism. Also, your hair might get thinner and your nails might become brittle.

Loss of Muscle Mass

You need to eat enough protein for your muscles to stay strong. If you're not providing your body with required amounts of protein, your muscle mass will reduce over time.

You Get Ill Rather Often

Amino acids that can be found in proteins are fundamental to the strength of our immune system. Protein deficiency may lead to a weaker immune system which means your body won't be able to defend itself against bacteria and viruses.

Your Bones Are Weaker

Protein is essential when it comes to the strength and recovery of our bones. If you’re prone to breaking your bones easily, you might be suffering from a lack of protein.

You're Moody And Nervous

Protein deficiency can also cause mood swings and nervous behavior. This is one of the most subtle signs that you might be under-eating.

You Have Low Energy Levels

Think of protein as the fuel your body uses to work properly. Without it, your body simply has no energy to perform on a necessary level.

You Are Cold All The Time

Our body has the ability to maintain its temperature on a required level even when we're not physically active. However, if you're not taking in enough proteins, your body won't be able to sustain that temperature and you'll feel cold all the time.

About the author:

Stefan is a writer and a blogger in his spare time. He also works for First Beat Media, a company that mainly focuses on the online dating niche and similar services.

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