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Simple ideas to get fit on a budget

Gym memberships and all the proper gear you need can soon end up costing you a lot. If you’re on a strict budget, you might think that fitness isn’t an option for you, but that doesn’t have to be the case.



Exercise is an important habit for everyone to get into. Keeping fit and active is beneficial for both your physical health and your mental wellbeing. Unfortunately, fitness can be an expensive hobby. Gym memberships and all the proper gear you need can soon end up costing you a lot. If you’re on a strict budget, you might think that fitness isn’t an option for you, but that doesn’t have to be the case.


Here are some ideas to help you get and stay fit, without breaking the bank. 

Exercise With Friends

Do you have friends with the same kind of fitness goals as you who are also on a smaller budget? Create an exercise group together and meet up a few times a week to work on your fitness. Choose free spaces like the local park or a high school track for a run, the community pool for a swim, or someone’s house to do fitness videos as a group. Make things fun by exercising together and then doing something fun like going for coffee together afterward. You’ll have more motivation, without spending as much money. 

Buy A Deck Of Cards

You can create a varied workout routine with a deck of cards and bodyweight exercises. Assign a move to a suit in the deck, such as lunges for clubs, sit-ups for hearts, squats for spades, and push-ups for diamonds. Shuffle the deck and flip over a card. If you turn over the four of diamonds, do four push-ups. For the eight of clubs, do eight lunges. Keep turnings cards over until you’ve finished the deck, or can’t keep going any longer, for a clever and easy to manage twist on mixing up your workout with no need for equipment. 

Look For Free Passes

A lot of gyms offer free or discounted trial passes for new members. Sign up for these to get access to classes or the gym equipment without a full membership. Set a reminder on your phone so you don’t forget to cancel before you get charged. This can also be a good trick if you do want to sign up for a class. You can try a few classes to find the one you like best without wasting money on classes you don’t get on with. 

If you do want to join a gym, free passes are also a good way to try a few different ones out so you can find the best one for you and look around for the right price to help you find a membership that you can comfortably afford. Ask your friends if their gym has guest passes, so you can try their gym without spending any money too. 

Don’t Buy Equipment

You don’t need a lot of exercise equipment to get an effective workout. You can work out for free at home by doing strength training in the form of bodyweight exercises like push-ups, squats, and crunches. Boost your cardio fitness by dancing to your favorite songs, or running up and down the stairs. There are plenty of benefits of cardio and strength training at home, as it won’t cost you anything and can be squeezed in whenever you have a spare few minutes. Use videos to guide you and get a real workout without needing to leave the house. 

Take Part In Corporate Wellness

More and more companies are beginning to invest more in maintaining the health of their staff. Many businesses have deals arranged with local gyms for discounted memberships for their employees, and some may even provide classes at the office, such as a morning yoga class before the workday starts or during the lunch hour. This is ideal for you, as you can save money, and it works for your company, as healthier staff need less time off sick. See if the company you work for offers anything like this. If they don’t, why not suggest that they do? 

Go Outside

Lots of parks have outdoor workout equipment in them that anyone can use for free. See if a park near you has anything like this. You can also do plenty of exercises outside without paying any money. Go for a walk, or do hill runs. Take up jogging. If you own a bike, go for a bike ride. If you’re lucky enough to live near a beach, go for a run on the sand. Sand is harder to run on, so it will work your legs even harder. You can swim in the sea too for a total body workout. 


Invest In A Kettlebell

Kettlebells are a very effective tool for strength training and are perfect for use at home. For most home workouts, you only need one kettlebell, which makes them a cheaper option than buying a set of dumbbells. You can add a kettlebell to lots of basic bodyweight moves to add resistance to make the move more challenging. The other advantage of a kettlebell is that it is small and easy to store at home, or put in the car to take with you for a workout outside. 

Make DIY Weights

If you’re on a strict budget but still want to add weights to a workout, you can make your own weights with ordinary things from around the house. Save gallon milk jugs and refill them with water to make them heavier. You can adjust the weight by changing how much water you put in. Who needs dumbbells? 

Buy a Used Bike

Secondhand bikes often show up for sale on eBay, Craiglist, and Facebook marketplace. Keep an eye out for a bike in good condition at a cheap price. Cycling is a brilliant exercise, and once you’ve bought the bike, it doesn’t have to cost you a cent. If you can afford to, swap the saddle for a new one for a comfier ride. 

Take Inspiration From Influencers

There are lots of fitness influencers and fitness gurus on YouTube and Instagram, lots of whom post workouts that you can do at home without needing any equipment, whether you want to do yoga or a HIIT workout. Try a few different influencers to find the ones that you like and follow them to get inspiration. Search for things like ‘at home workouts’ ‘bodyweight exercises’, and similar terms to find workouts you can manage. 

Shop Second-hand and Cheap

Look out for fitness equipment on selling sites. Items like weights often turn up used after someone has lost interest in their fitness kick, so you can easily set-up a simple home gym without spending much. If you prefer new, buy cheaper equipment. For example, resistance bands are generally low-priced and can be used for a wide range of exercises. Jump ropes can be used for a fun cardio session, and are very reasonably priced. 

Before buying any new workout equipment, have a dig in the garage or the attic fist. Lots of us have old exercise equipment we’ve abandoned. What do you have already that can be used or repurposed? That old step from the old step aerobics fad can be used as a weight bench and a step for cardio. The weights your partner bought a few years ago and never used can be dusted off and used by you. Ask your friends and family if they’re clearing out old fitness equipment, and see if they have anything that they’re willing to give you. 

Use Your Phone

Lots of mobile phones have basic fitness trackers built into them these days, and even if they don’t, there are plenty of free apps on the market. You can use fitness and diet apps to track anything from your speed and distance on a run and timed intervals for a HIIT workout, to your calorie intake. Apps like this are often free, so you can monitor your fitness without shelling out on premium apps or pricey gadgets like GPS watchers or fitness tracking devices. 


Walk More

Walking is an effective exercise, and it is easy for a lot of people to do. Find ways to fit more walking into your routine. Get off the train or bus a stop early on your commute and walk the rest of the way. Go out for a walk on your lunch break. Plan a long walk at the weekend with the family or a friend. If you can, walk or cycle to the local shop instead of driving over when you run out of bread. Park further away from the office, the supermarket, or the shops, so you can fit in more steps without really noticing it. 

You don’t have to spend a lot of money to be able to maintain a good fitness routine and keep fit, healthy, and active. Incorporating being more active into your daily routine, and making the most of what equipment and options you do have access to can all go a long way to helping you stay healthy. Enjoy exercise without making too big a dent in your wallet.

Lifestyle & Culture

6 Ways to gain control over your mental health

The mind is a powerful thing. It dictates how you live your life in every second of the day. Ergo, a suffering mind is likely to bring about misfortune if not properly treated. If you notice problems in your life that you control, take the time to consider each one.



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Gaining control over your own mental health is a vitally important task. Unfortunately, it’s also an extremely difficult one. This is because mental problems are less cut and dry than physical ones, and thus are harder to fix. Therefore, devoting time to analyzing your mental state is imperative. Such an undertaking is, however, confusing for many.

So, here are six ways to start gaining control over your mental health.

1. Calm Your Mind

A cluttered mind isn’t exactly conducive to progress regarding your mental health. In order to understand any issues and solve them, you need to calm your thoughts. This can be a difficult task, particularly for those that have busy schedules. However, it’s vital to at least attempt. You can start off with exercises like meditation. These practices take you away from physical concerns and focus on the spiritual ones. If you’re finding this task near impossible, you might try natural remedies like CBD oils.

2. Picture Your Goals

It’s hard to achieve anything if you don’t know what the achievement will be. Therefore, it’s prudent to make goals for yourself. Since you’re dealing with mental health, this could be a wide variety of things. Try to make each one connected to your personal problems. For instance, someone dealing with depression-based insomnia should have a goal of getting sleep. Keep in mind that a more detailed goal will be easier to reach.

3. Reexamine Your Preconceptions

One of the main ways mental problems persist is that people hold onto preconceptions. You may hold beliefs about how your life should be lived that have become debilitating. For instance, you might not go to a dance class because you believe it would hurt your pride. But if you don’t go, you may be missing a chance to interact with others and exercise. In a more dire sense, your preconceptions could result in the belief that you should stay depressed. Make time for analyzing your thought process and unraveling your limiting beliefs.

4. Know Your Rights

This step may sound a bit like being arrested, but it refers to the inalienable rights of life. Knowing these rights can protect you from those that might attempt to take some away. If anyone tries to manipulate your behavior, recognizing the signs and acknowledging that it’s wrong can save you from being controlled. In a general sense, you have the right to act freely without hurting anyone else. If you’re angry, you can be angry. If you want answers, you’re allowed to ask questions. Most importantly, if you don’t want something, you’re allowed to say no.

5. Analyze Your Actions

If you’re unsure as to where your mental problems lie, as well as how to solve said problems, it’s prudent to analyze your actions. Think about what events trigger you. Consider how you react to these triggers and what effects these actions bring. If you discover that certain actions tend to damage your mental state, try to begin changing your behavior.

6. Make a Plan

In order to move forward efficiently, you’ll need to make a concrete plan. Otherwise, you’ll be blindly groping for your end goal. It may be helpful during this process to speak with someone else. A second party, whether it’s a therapist or a friend, can give you an outside perspective. This may provide a better idea of what you need to do next. Once you receive this information, transform into regular tasks. By following a specific schedule, you can make better use of your time and energy.

The mind is a powerful thing. It dictates how you live your life in every second of the day. Ergo, a suffering mind is likely to bring about misfortune if not properly treated. If you notice problems in your life that you control, take the time to consider each one. See a therapist if you need professional help. Whatever you do, don’t blame yourself for the thoughts that these problems bring. You can only judge yourself for your actions. As long as you fight to do what’s right, you are the hero in your own story. Believe in yourself and protect your mental wellbeing.

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Health & Wellness

Loneliness in youth could impact mental health over the long term

Loneliness is associated with mental health problems, including depression and anxiety-potentially affecting them years later.



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The COVID-19 pandemic has necessitated widespread social isolation, affecting all ages of global society. A new rapid review in the Journal of the American Academy of Child and Adolescent Psychiatry (JAACAP), published by Elsevier, reports on the available evidence about children and young people specifically, stating that loneliness is associated with mental health problems, including depression and anxiety-potentially affecting them years later.

The review, which synthesizes over 60 pre-existing, peer-reviewed studies on topics spanning isolation, loneliness and mental health for young people aged between 4 and 21 years of age, found extensive evidence of an association between loneliness and an increased risk of mental health problems for children and young people.

“As school closures continue, indoor play facilities remain closed and at best, young people can meet outdoors in small groups only, chances are that many are lonely (and continue to be so over time),” said lead author, Maria Loades, DClinPsy, Senior Lecturer in Clinical Psychology at the University of Bath, UK.

“This rapid review of what is known about loneliness and its impact on mental health in children and young people found that loneliness is associated with both depression and anxiety. This occurs when studies measured both loneliness and mental health at the same point in time; when loneliness was measured separately; and when depression and anxiety were measured subsequently, up to 9 years later,” Dr. Loades added. “Of relevance to the COVID-19 context, we found some evidence that it is the duration of loneliness that is more strongly associated with later mental health problems.”

From the selected studies there was evidence that children and young people who are lonely might be as much as three times more likely to develop depression in the future, and that the impact of loneliness on mental health outcomes like depressive symptoms could last for years. There was also evidence that the duration of loneliness may be more important, than the intensity of loneliness, in increasing the risk of future depression among young people.

For many young people, loneliness will decrease as they re-establish social contacts and connections as lockdown eases (e.g., as they return to school or college). For some a sense of loneliness may persist as they struggle to resume social life, particularly for those who were more vulnerable to being socially isolated before lockdown.

“It’s key that children and young people are allowed to return to activities such as playing together, even if outdoors, as soon as possible, and that they are able to resume attending school, which gives them a structure for their day, and provides them with opportunities to see peers and to get support from adults outside of the nuclear family,” said Dr. Loades. Furthermore, she added “children need more in their strategy for easing lockdown. Alongside this, the government could target children’s wellbeing in public health messaging. And meanwhile, we should also continue to embrace technology as a way to keep in touch.”

So whilst we do what we can to mitigate the effects of loneliness and re-establish social connections, we also need to prepare for an increase in mental health problems, in part due to loneliness, and also due to the other unintended consequences of lockdown, such as a lack of structure, physical inactivity and social and/separation anxiety that might be triggered when resuming social interactions outside of the home.

There are several levels at which we can prepare for the heightened demand:

  • Take a universal approach to promoting wellbeing through public messaging, and by schools doing activities to promote wellbeing in children and young people as they resume normal activities.
  • Seek to identify those who are struggling with loneliness as early as possible and do so by targeted interventions to help them overcome their struggles. This may be through the provision of extra support in schools, helping them overcome anxieties about returning to school, or giving them an extra hand with reconnecting socially with peers.

For those who continue to struggle over time, and can’t get back to doing the things they normally do as a result of their struggles, we need to ensure that they are made aware that services are open, and can provide specialist help, and to make sure that they know how to access this help and are supported to do so.

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Lifestyle & Culture

Hassle-free ways to look for an apartment in Washington, DC

If you are considering moving to DC but are worried about the struggle of finding a suitable apartment, we are here to provide you with hassle-free ways to look for an apartment.



Washington, DC is a very versatile city; the wide array of activities it offers makes it an interesting place to live for just about anyone. Named after George Washington, the first US president, Washington, DC is rich in history and culture. In addition to the many attractions and activities it hosts, different sports events are held there every season and there are numerous routes that bikers and hikers can enjoy, so it’s a great location for fitness and sports enthusiasts alike. Moreover, countless great job opportunities and educational institutes can be found there.

If you are considering moving to DC but are worried about the struggle of finding a suitable apartment, we are here to provide you with hassle-free ways to look for an apartment. 

Determine Your Criteria

When searching for an apartment, you need to be aware of what exactly you are searching for. You need to think about the features you need to have in an apartment and the amenities that you would like to have. You also need to prioritize them, because the chances are that you will not be able to find everything that you are looking for in one place. Thinking about the costs and budget is also a must. When setting a budget, the cost of rental or ownership of the house is not the only thing to keep in mind; you should consider the transportation expenses and the cost of living. Whether you would like your apartment furnished or not is also something that you should weigh out. This will make your search more specific, and the elimination process much easier. 

Do Your Research

Before you start hunting for an apartment, you should do your research. The Northeast, Northwest, Southeast, and Southwest are DC’s four quadrants. Each one of them is loaded with diverse neighborhoods that offer different amenities and vibes. Browse the most famous neighborhoods and consider the ones that are closest to your budget and preferences. Afterward, you need to look at different apartments to get as many options as possible, and not limit your choice to two or three apartments. Browse the internet for apartments for rent or sale in your preferred areas. Reviews suggest that DARO Apartments in Washington DC are a must see, as they offer numerous facilities and options. To properly select your neighborhood, you need to actually go and visit your most preferred ones so that you can decide which one is the best fit for your lifestyle. 

Prepare Paperwork

Most people put their paperwork off until they have found an apartment that checks all the boxes. However, this is not the correct thing to do. Besides speeding up the application and review process, having your paperwork ready in advance, and having it with you when you go see a place, will definitely set you as a priority. Many people go to apartment showings, though, not all of them are ready to make it their own on the spot. If you are the only one prepared, it is highly plausible that you will be the one who gets the place. It will also prevent other people from renting or buying the place before you do.

There are many reasons why one might consider moving to Washington, DC. However, the hassle of finding an apartment in the busy capital can be discouraging. This is why we have put together this guide to hopefully help you find an apartment easily. Make sure you conduct thorough research, narrow down your options based on your requirements and budget, and always have your paperwork ready in advance. 

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Health & Wellness

Lesbian, gay, bisexual communities more at-risk for dementia – study

Social inequality makes less privileged groups, including sexual minorities, more prone to develop cognitive impairment. So making the society more just and more accepting of diverse sexuality may help prevent dementia and reduce related health care burden on society.



Lesbian, gay and bisexual — or LGB — people are more vulnerable to one of the fastest-growing health concerns in the country: dementia, according to research from Michigan State University.

“Our study speaks to the unaddressed questions about whether members the LGB community are more likely to develop cognitive impairment at older ages and, if so, what factors contribute to their poorer cognitive health, ” said Ning Hsieh, an assistant professor of sociology at MSU and lead author of the study published in the journal, The Gerontologist.

“We knew that stress and depression are risk factors for many chronic health problems, including cognitive impairment, in later life. LGB people experience more stressful events and have higher rates of depression compared to their heterosexual counterparts,” she said.

Analyzing the elevated cognitive health risks among older members of the LGB community, the study was the first to use a national sample and screening tool to gauge cognitive health disparities between LGB and heterosexual older adults.

Hsieh and MSU colleagues Hui Liu, professor of sociology, and Wen-Hua Lai, a Ph.D. student of sociology — compared cognitive skills of 3,500 LGB and heterosexual adults using a screening tool and questionnaire that tests for six domains. Those areas included temporal orientation; language; visuospatial skills; executive function; attention, concentration and working memory; and short-term memory.

Social inequality makes less privileged groups, including sexual minorities, more prone to develop cognitive impairment. So making the society more just and more accepting of diverse sexuality may help prevent dementia and reduce related health care burden on society.

The researchers found that on average, older LGB adults were more likely to fall into categories for mild cognitive impairment or early dementia compared to heterosexual older adults. The team also tested for specific health and social factors — such as physical conditions, mental health conditions, living a healthy lifestyle and social connections — and the only factor related to cognitive differences for sexual minorities was depression.

“Our findings suggest that depression may be one of the important underlying factors leading to cognitive disadvantages for LGB people,” Hsieh said. “They may experience higher rates of depression than their heterosexual peers for many reasons, including not being accepted by parts of society, feeling ashamed of their sexual orientation or trying to hide their romantic relationships and being treated unfairly in school or at work.”

The researchers felt surprised that other factors — such as fewer social connections, drinking or smoking — didn’t have as great of an effect on LGB people’s cognitive function later in life. But, they also recognized the need for additional research to understand how the stressors sexual minorities experience earlier in life can lead to cognitive impairments as they age. Additionally, Hsieh said, they hope that the study’s findings shed light on the need for greater inclusivity for sexual minorities, as it can have an influence on their mental and cognitive well-being.

“Social inequality makes less privileged groups, including sexual minorities, more prone to develop cognitive impairment,” Hsieh said. “Making the society more just and more accepting of diverse sexuality may help prevent dementia and reduce related health care burden on society.”

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Lifestyle & Culture

Smart secrets to save money

Here are smart secrets to save money in order to help you get started.



We know that saving money is one of the most difficult things to do in life. This is because there is always something new to buy or something else to spend your money on. However, it is also very fundamental as it allows you to experience financial freedom.

In life, you need to do more than just get by. In fact, you should buy your dream house, buy your dream car, run a successful business, and more. However, this can only happen if you are able to save money. That means even if you win a mobile casinos jackpot, instead of going on holiday using that money, you should consider saving. 

Here are smart secrets to save money in order to help you get started.

Avoid Impulsive Spending

A lot of the times, people find themselves buying things that they actually do not need. As a result, you end up using money that you could have otherwise saved. Therefore, we suggest that before you go to buy groceries or anything that you need, you create a list of the things that you intend to buy. When you get to the shops, it’s very important that you overcome all temptation and only stick to your list. 

At the same time, we also suggest that you do not carry any extra money or cards. Doing that will stop you from buying anything else that is not on your list.

Shop Smart

You will need to make sure that you learn to shop and play real money casino games smart . This will help you to save a lot of money in the long run. For those that do not know, smart shopping involves avoiding buying things at one shop or the first shop that you come across. Instead, what you need to do is make sure that you compare prices around, even if you are shopping online. After comparing prices, ensure that you buy from the cheapest retailer.

Buy in Bulk

Buying groceries almost on a daily basis is not advisable. What you should do in make sure that you buy those goods with long shelf life in bulk. That way, the goods are cheaper, and you do not have to fork out money for the same things constantly.

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Lifestyle & Culture

Money saving apps that you can try

If you are tired of trying to save money and failing to, here are some apps that can help you save some money.



Saving money is very important for any person or business. Money that you save can be transformed into emergency funds, it is not good for a person to not have money kept in case of an emergency.

If you are tired of trying to save money and failing to, here are some apps that can help you save some money.


It is a mobile banking app that is compatible with Android and iOS. You can instantly see transactions and track spending ones. You will also have a spending account as well as a debit card that is safe because it is FDIC-insured and it can be used for online slots real money. In addition to all that you will also have an automatic savings account. 10% of every paycheck is au0tomatically deposited in the savings account. If your money is in a savings account, you will not be tempted to spend it.


This app does all the thinking, it looks at your income and expenditures. After that, it goes on to calculate what you may save. It then puts the money that you can save in an FDIC-insured Digit account.

Clarity Money

This app tells you how you can spend money wisely and how money can be wasted. The app also helps you by cancelling subscriptions that you are not using like casino apps, you can always browse on brand new casino sites no need for case . And those 5t6hat you do not need. Also, it helps you save by negotiating your bills down to lower rates. The app tracks how you spend in order to ensure that you stay on budget. It will also recommend credit cards for you, it does so according to your lifestyle. With this app, you can also have a savings account.


Qapital will educate you on the idea of saving money. It can help you understand the idea of saving a little in order to achieve a larger goal.


This app helps you maintain your bills. It makes sure you pay your bills on time in order to avoid losing unnecessary money.

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