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Tricks to help you start working out and actually stick to it

No one wants to leave the comfort of an armchair with a coffee in their hand to run, sweat or lift some weights. But motivation is having a broader picture of your workout goals and looking forward to the future.

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Photo by FitNish Media from Unsplash.com

Most people aren’t motivated to exercise. One of the secrets is getting used to exercising every day. No one wants to leave the comfort of an armchair with a coffee in their hand to run, sweat or lift some weights. Motivation is having a broader picture of your workout goals and looking forward to the future.

That is why we prepared nine perfect tricks that will surely make your training routine more fun.

Connect your training with anything you love

It is not uncommon for people to be motivated by music. Working out with headphones can give you that time of the day that you enjoy your “me-time”. With music, your training sessions won’t be that boring anymore. You can also listen to audio books or podcasts, whatever pleases you. There are various books and podcasts for athletes that might be of interest to you. It is only important that you enjoy it and in some way relate that activity to your training.

Change the perspective

Instead of looking at training as torture and something you must do, start thinking differently. When you have thoughts like “I can’t now”; think ” I want to be a disciplined person who does what is necessary and not what is easier.” In this way, you increase your confidence and you will need less and less effort each day to force yourself.

Find the perfect time slot

The ideal time for training is the one that suits you. It is very important to determine when you are most comfortable with it and when it is your best chance of actually doing it. If you work in the morning and already wake up at 5 a.m., you will hardly set the alarm at 4 to exercise, but that’s why you can do it for 30 minutes in the afternoon.

Imagine the results

Before and during each training session, visualize the ultimate goal of the training. This should give you additional motivation for each training session. You don’t need to hope for a miracle, but keep track of how your body changes and evolves. When you finally see the results, you will be pleased.

Constantly change your training

It is advisable to introduce something new to your training every time you exercise. Try different types of recreation, but don’t force yourself. It is also great to sometimes change the route you run or walk – let jogging be an opportunity to tour the beautiful and less familiar parts of the city.

Follow fitness blogs

Reading success stories will motivate you to follow in the same footsteps. When you see that someone else had succeeded in something, you will realize that you can do the same. In addition to motivation, you can get countless helpful tips.

Write down your goals

It is very important that you set realistic goals and strive for them. Make a long-term plan that will guide you, and stick to it. Write down a message that will always remind you of your goal and put it in a visible place somewhere.

Give yourself six weeks

An urban legend says that it takes about 21 days for something to become a habit, but there is not much scientific evidence to support this claim. When it comes to exercise, chances are it will take you about six weeks. You will also be able to notice the difference in how you feel when you skip the day of training, and you will begin to appreciate that good feeling after exercise.

Discover what works for you

You need to try new things if you want to discover what kind of training is right for you. Find what works for you, what helps you relax after a hard day. You will know that you have found the right type of training when you look at the clock and realize that the hour has already passed without you noticing.

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Montenegro legalizes same-sex civil partnerships

Montenegro legalized same-sex civil partnerships, in a 42-5 vote among the country’s lawmakers. With this move, it becomes the first European country outside of Western Europe and the European Union to legally recognize same-sex couples.

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Photo by roemi62 at Pixabay.com

Montenegro legalized same-sex civil partnerships, in a 42-5 vote among the country’s lawmakers. With this move, it becomes the first European country outside of Western Europe and the European Union to legally recognize same-sex couples.

This is not a complete win, by any means.

While the new law will give same-sex couples the same legal rights as mixed-sex couples, same-sex couples will not have the right to adopt.

The country’s president, Milo Đukanović, tweeted that they were now “one step closer to joining the most developed world democracies.”

The law will come into effect next year, with details yet to be finalized, as well as government clerks needing to undergo training.

Montenegro’s pro-LGBTQIA move is only one of the country’s moves largely driven by its attempt to join the European Union. Another move includes anti-discrimination training for police services and health workers.

Photo by falco at Pixabay.com

Still in the Balkans, parts of Bosnia and Herzegovina are also set to start a consultation that could mean the government starts recognizing same-sex relationships. Now this is worth highlighting: The country is divided into two self-governing entities, and only the Federation is considering the move. The conservative Republika Srpska, which covers less than the Federation, is not considering it.

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Lifestyle & Culture

Three crucial steps for a thriving business

If your business is surviving, but not thriving, take these three crucial steps to get the most out of your company.

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If you’re a business owner, you may think that simply surviving the COVID-19 crisis, and the financial impacts it has had, is enough. Think again.

If your business is surviving, but not thriving, take these three crucial steps to get the most out of your company. 

IMAGE SOURCE: PEXELS.COM

Provide excellent customer service

While you likely set out to solve a problem that a customer was facing or provide a product that someone was in search of, it may have been lost somewhere along the road. It’s time to remember that. So, instead of just offering middling service at best, make sure your customer service is optimal.

Go the extra mile when you can; if a customer has a question that you don’t have the direct answer to, point them to an expert that might. Is your customer asking for an upgrade, a product, or something that you don’t offer yet but might? Don’t forget to reach out directly to them as soon as you do have it available, whether that means salted chocolate chip cookies if you own a bakery, or a new way to track receipts if you offer a SaaS solution to finances.

Offer the type of customer service that you want when you frequent a business. Each customer you interact with has their own unique customer experience, so remember that when providing them your solution or product. 

Do not cut prices even during a crisis

Don’t underestimate your company’s worth. Many start-up businesses under value their product, solution, or service. When this happens, they don’t charge enough. And do you know what happens? People don’t think they’re getting a great deal when they work with you. They just expect that you are providing them the price that you see necessary to charge them.  Investigate your pricing strategy and make sure it aligns with your product. 

There is evidence that shows when two identical services are offered at different prices, people will often go with the higher price. Why? They simply assume it’s better. If your product is good, do not cut prices, offer coupons, or boast that you’re the cheapest in the area. Not only are you attracting the wrong customers by doing this, but you’re also likely to lose customers when you raise prices that weer previously unsustainable. 

IMAGE SOURCE: PEXELS.COM

Stop overpromising and under-delivering

If a car mechanic tells you that they can fix your car by that evening, you expect it to be finished by the end of the day, right? When you go to pick it up, only to find that it actually won’t be done for three more days, you’re probably more than a little miffed. What would happen though if the mechanic initially told you they’d let you know a timeframe, but expected it to be finished in about three days, and actually had it done in two? You’d think, “Wow, that was fast!”

Instead of overpromising and under-delivering, be honest with your customers. If you are planning to have an update for your app by the end of the month, be realistic. Don’t promise them more than you can actually deliver on in the allotted amount of time, and your customers will learn to trust you. 

Growing your business takes work

Growing a business isn’t all rainbows and cupcakes. It takes years of hard work and dedication, but if you want your company to thrive, not just survive, it’s time to kick it up a notch. 

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Lifestyle & Culture

Surviving COVID-19: 5 Strategies hotels should implement ASAP

Even when the pandemic ends, the practice of social distancing, fear of large crowds, and quarantining may continue to linger for months or even years. This means that business owners need to keep up with this drastic shift in consumer behavior.

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The coronavirus outbreak that started in Wuhan, China has spread like wildfire throughout the world. With the world on hold, global travel has been put to a stop, causing a huge blow to the hospitality industry, particularly hotels. Travel bans mean less tourists, and less tourists mean lesser hotel guests.  

Even when it ends, the practice of social distancing, fear of large crowds, and quarantining may continue to linger for months or even years. This means that business owners need to keep up with this drastic shift in consumer behavior. Keep in mind that many of your potential guests may develop a lasting stigma against crowded places, including hotel lobbies, busy restaurants, schools, offices, and more. 

According to the STR and Tourism Economics, the hotel industry is projected to suffer a 50.6% decline in revenue per available room (RevPAR) in 2020 due to COVID-19. In another research from CBRE, since the outbreak began in January 2020, it will take approximately 6-10 months for hotel demand to increase and 12 to 16 months for average daily rate (ADR) and RevPAR to gain footing. 

With that said, hoteliers need to take proactive measures to prepare for recovery once this dies down. Here are five strategies hotels should implement to survive the effects of COVID-19. 

1. Inform Your Customers of Critical COVID-19 Information

Be sure your customers know of the changes in hotel operations due to COVID-19. Inform them whether your hotel is open, as well as cancellation policies for reservations made before the outbreak. Also, don’t forget to let them know that you have a prevention plan in place. 

You can connect with your customers via website, social media, emails, and local listings. Your website and social media platforms should contain the following necessary information in which to put your customers at ease:

  • Cancellation Policy – the best route is to waive cancellation fees or allow guests to rebook.
  • Address Frequently Asked Questions About COVID-19
  • Comprehensive Prevention Plan
  • How Your Hotel is Helping the Community
  • Contact Information

2. Recognize the Efforts of Front liners

Doctors, nurses, hospital staff, security guards, cashiers, garbage collectors, medical technicians – these are just some of the people who work in the frontlines to fight the war against COVID-19. Recognizing their efforts is the least we can do to repay their service. 

For hoteliers, you might consider offering discounted rates for front-liners and first responders. Some hotels are now offering complimentary rooms for healthcare professionals with the help of the American Hotel & Lodging Association’s Hospitality for Hope. 

If you want to give a little something to the first responders, you can donate food from your restaurant to local hospitals, offer more affordable rates, offer complimentary rooms, or donate to relief and recovery funds. 

3. Connect with Existing and Potential Guests on Social Media

Since everyone is quarantining, the use of social media has drastically increased over the past few weeks. It’s a great opportunity for business owners, especially hoteliers, to stay connected with your guests and engage with them through posting travel and destination content. 

You can ask previous hotel guests to share a picture from their past stay, share photos of your hotels, post pictures of your area, share virtual tours of tourist spots, or ask your clients to share their favorite touristy activity in your city. 

If your hotel has a gym, you can post at-home workout videos. You can create videos or instructional guides to keep your guests fit while they’re confined to their home. These are just some of the ways to stay connected amid a global pandemic. 

4. Try Upselling

As travel and dine-in demands are being put on hold, every hotelier’s strategy should include looking for strategies to build additional revenue. For it to be effective, you need to figure out what your customers need and want. 

You can encourage guests to book in advance by offering them premium rooms at a discount. You can also offer longer stays for a lower price. For example, book a four-night stay and get the fifth at 50% off. 

This inspires business travelers to extend their stay and encourages potential guests to enjoy a relaxing stay post-pandemic. If your hotel has a dining area or a wellness spa, you can maximize your revenue by offering gift cards. For your restaurant, you can offer delivery or pickup orders. 

5. Personalize Your Marketing Campaigns

Pandemic or no pandemic, personalizing your marketing campaigns is vital to your success. By doing this, your customers will feel important. Whether you want to reach out to business travelers or encourage advance bookings, it always helps to send personalized messages to potential guests. 

With so much on your plate, it can be tempting to generate an automated marketing message. However, you can use this time to get to know your audience and connect with them. You can also try using campaign management software to schedule posts in advance, which will keep your messages aligned. 

Combat the Effects of COVID-19 with These Hotel Financing Options

The effects of COVID-19 in the hotel industry are inevitable. However, as the saying goes: “Those who fail to plan – plan to fail.” 

If you need financial assistance, there are different hotel financing options you can choose from. Taking out a loan may seem counterintuitive, but fortunately there are lending companies that offer flexible repayment terms. 

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Technology

Know thy history; revisit the first 10 years of San Francisco’s Pride

Even Pride gatherings are getting confused nowadays – e.g. Is it still to protest, or (even if the organizers claim it’s a “protest”) is it really just one big party? A revisit to Pride’s history – at least of San Francisco’s, in the US – has opened to help every-all see how everything was in the early days.

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Third World Gay Caucus contingent, San Francisco Gay Freedom Day Parade, 1977; photograph by Marie Ueda, Marie Ueda Collection (2006-12), GLBT Historical Society.

Even Pride gatherings are getting confused nowadays – e.g. Is it still to protest, or (even if the organizers claim it’s a “protest”) is it really just one big party? Should events highlight the not-that-pretty/sexy yet still ongoing struggles, or just focus on the glamour (and while at it, earn organizers big bucks)? And part of this confusion stems from the lack of awareness, if not appreciation of Pride’s history.

A revisit to Pride’s history – at least of San Francisco’s, in the US – has opened to help every-all see how everything was in the early days.

Organized by the GLBT Historical Society, with the support of San Francisco Pride, “Labor of Love: The Birth of San Francisco Pride, 1970–1980” showcases how San Francisco’s LGBTQIA community in the 1970s forged the annual celebration that would come to be known as the San Francisco Lesbian, Gay, Bisexual and Transgender Pride Parade.

On June 27, 1970, a small group marched down Polk Street, and the following day staged a “gay-in” picnic in Golden Gate Park. Over the course of the decade, Pride became an annual San Francisco event, growing by leaps and bounds. Initially referred to as Christopher Street West — to commemorate the 1969 Stonewall Riot on that street in New York City — and then as Gay Freedom Day, Pride drew some 250,000 participants and spectators in 1980. 

“Labor of Love” revisits the first 10 years of San Francisco Pride using historic photographs, ephemera, artifacts, and film and sound recordings from the archives of the GLBT Historical Society and from community members. The exhibition explores the goals, the controversies, the hard work, the desires and the sometimes-competing spirits of struggle and celebration that laid the foundation for one of the city’s best-known public festivals. 

The exhibition is co-curated by Gerard Koskovich, a public historian and rare book dealer; Don Romesburg, professor of gender and women’s studies at Sonoma State University; and Amy Sueyoshi, dean of the College of Ethnic Studies at San Francisco State University. They emphasize that Pride has traditionally deployed both frivolity and protest to promote a positive cultural shift in how society views LGBTQ people. 

The exhibition is organized around four themes.

“Why Pride?” considers how organizers and community members explained the purpose of the annual gathering.

“The Work of Pride” explores the ever-increasing commitment to planning, fundraising, volunteer support and governance that the event required.

“Pride Fights” grapples with the debates over what Pride should be, who should be included, who should make the decisions and how they should be made.

Finally, “Big Gay Family” highlights how the creation of San Francisco Pride brought diverse people into a collective, yet often contested kinship. 

POSTER 1: “Christopher Street Liberation Day Gay-In,” offset flyer, 1970; Charles Thorpe Papers (1987-02), GLBT Historical Society.
POSTER 2: San Francisco Gay Pride program, 1972; Ephemera Collection, GLBT Historical Society.

The interactive final section of the show, “Pride: From Past to Future,” invites visitors to reflect on the history, then look ahead by submitting their responses to two questions: “How will the future of Pride be shaped? How should it be shaped?” The answers will be posted in the online gallery to spark an ongoing dialog about the heritage of Pride.

“Labor of Love” will also be installed as a physical exhibition at the GLBT Historical Society Museum at 4127 18th Street in San Francisco’s Castro district at a future date.

For more information, visit the GLBT Historical Society website at www.glbthistory.org.

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Lifestyle & Culture

Skin pigmentations: Types and treatment options

You should seek medical advice from experts to manage hyperpigmentation conditions. It is advisable to seek skin protective measures for a healthy and happy lifestyle.

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Skin pigmentation is a health disorder that affects the normal appearance of your skin. It is easily noticeable because of the change in color in the area with the disorder. The melanin gives your skin its color. Hyperpigmentation occurs when the color pigment cells of the melanin get damaged or when the cells are unhealthy.

In this article, we take a quick review of some of the hyperpigmentation conditions, treatment options, among other related issues.

Let’s begin…

Types of skin pigmentation

Some skin pigmentation like birthmarks act as beauty spots for some people, while for others it affects their self-esteem or poses health risks.

Birthmarks

Birthmarks are abnormal skin colorations that appear at birth or a few days after birth. Most of the birthmarks are normal while others are cancerous and may pose serious health risks for individuals.

Pigmented birthmarks

Nevus of Ota

They are gray or blue discolorations on the skin which appear on the face or in the eyes. They result from excessive production of melanin on the skin causing discoloration. Many people with the disorder are prone to conditions of skin cancer such as melanoma cancer of the eye, cancer of the central nervous system, and others. They may also cause glaucoma on the individuals.

Treatment:

You can use prescribed bleaching agents for this kind of discoloration, such as laser, hydroquinone, and others.

Hemangiomas

They are birthmarks that appear as growths on the face, arms, trunk, and legs. They are a bunch of tiny blood vessels concentrated on one spot. Some hemangiomas are easily visible on the skin, while others appear bluish since they are deep in the body. The level of severity of this condition depends on if it reduces as your child grows up. Treatment is recommendable to avoid consequential health issues such as bleeding, ulcers, and others.

Treatment:

Use of corticosteroid medication, laser treatment, surgery, use of topical or oral beta-blocker medications. You should first consult an expert on the treatment required to avoid various serious side effects of these treatment methods.

Other pigmented birthmarks include Macular stains, Port-wine stains, and others.

Skin pigmentation disorders

Albinism

Albinism results from a lack of melanin in the skin, hair, or eyes. The condition is inheritable because of the presence of a gene that prevents the production of the pigment melanin.

Treatment:

The condition has no cure. The people with the condition should use sunscreen to prevent them from skin cancer. A visit to an ophthalmologist is recommendable to avoid eye problems.

Vitiligo

Vitiligo is a condition caused by pigment loss. The body’s immune system attacks color pigment cells which cause white patches on the skin. It can cause other health issues such as anemia, diabetes, and others.

Treatment:

There is no cure, but you can get treatments such as the use of topical steroid preparations, topical immunomodulators, excimer laser, and others.

Other pigmentation disorders include; Post-inflammatory hyperpigmentation, Ashy dermatosis, Melasma, Lentigo Solaris, among others.

You should seek medical advice from experts to manage hyperpigmentation conditions. It is advisable to seek skin protective measures for a healthy and happy lifestyle. Hyperpigmentation may bring about other health issues, hence it is crucial to ensure that your condition gets checked by a health expert.

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Health & Wellness

Covid-19 affects adolescent and young adults sexual and reproductive health

LGBTQ youth have also been impacted. And for some youth whose families are less accepting, being quarantined for months can lead to significant tensions and confidentiality concerns, which could make LGBTQ youth more isolated.

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Photo by Sweet Ice Cream Photography from Unsplash.com

Social distancing and limited access to contraceptive and abortion care during the COVID-19 pandemic is affecting the sexual and reproductive health of adolescents and young adults, according to a new study by researchers at Columbia University Mailman School of Public Health and Rutgers University. The researchers address how these challenges, as well as peer and romantic relationships, are being navigated.

The finding are published in the journal Perspectives on Sexual and Reproductive Health.

Huge changes for adolescents and young adults, include school closures, potentially much more time with family, the interruption of the normal trajectory toward increased independence and, for many, very limited or no physical proximity to sexual and romantic partners.

Even though the pandemic may lead to less opportunities for sex for some young people, disruptions in access to contraception and abortion can be extremely problematic for adolescents and young adults who are still able to be physically close to their partners during the pandemic, note the authors. “The good news is that some services, including obtaining many forms of contraception and receiving testing and treatment for sexually transmitted diseases can be handled through telemedicine,” said Leslie Kantor, a professor and chair of the Rutgers Department of Urban Global Public Health. “If telemedicine remains as widely available as it has been during the coronavirus pandemic, access to sexual and reproductive health care may actually improve for young people.” However, Kantor and colleagues say that lack of privacy and confidentiality, which many adolescents and young adults are experiencing while living at home with family, can also hinder the ability to get necessary sexual and reproductive healthcare.

In terms of testing for sexually transmitted infections or seeking abortion care, there is not a lot of data specifically on young people. But many states have tried to restrict abortion access by arguing it is not an essential service despite the fact that abortion clearly is essential and needs to be timely. There also have been very concerning declines in vaccinations for all children older than age 2 and the use of the HPV vaccine, which prevents cancer-causing infections and pre-cancers, has plummeted.

Photo by Sharon McCutcheon from Unsplash.com

LGBTQ youth have also been impacted, although fortunately, many LGBTQ centers quickly moved support groups and other services online. And for some youth whose families are less accepting, being quarantined for months can lead to significant tensions and confidentiality concerns, which could make LGBTQ youth more isolated.

While social disruption resulting from the pandemic affects young adults’ sense of health and well-being, one positive aspect is that young adults are digital natives familiar with online platforms and social media. “Young people are supposed to be gaining independence at this time in life, so for those who have had to return home after a period of being away, maintaining relationships with friends and romantic partners at a distance may be particularly challenging. Our view that their constant digital connection was negative is now a positive for them at this time,” said David Bell, MD, MPH, Columbia Mailman School of Public Health associate professor of Population and Family Health and Pediatrics.

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