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Why Aumtumn could be the best time to start your fitness journey

While exercise is an important part of your fitness journey, so is your diet. It plays a massive role in your staying in shape or getting into shape. This brings us on to the amazing seasonal foods that you can take advantage of in the Autumn.

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There’s no doubt about it, some people are summer lovers and others love the Autumn and Winter months. In fact, Autumn is one of the most popular ‘favorite times of the year’. The air turns fresh and crisp, the tress look beautifully and filled with autumnal colors and the coziness and warmth of winter nights start to kick in. 

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However, not many people know that this is also a great time of the year to start your fitness journey. There is much reason why let’s have a look at some of them below.

The Ideal Weather 

While it can be almost impossible to predict the weather, with some Aumtumns actually giving us better weather than we see in the Summer months, the typical Autumn temperatures are perfect for exercise. Whether it’s a cycle, a hike, or a run the Aumtun weather is just right. There is certainly nothing better than a brisk walk or taking the dog on an extra-long walk throughout the Aumtun.

Getting outside for only ten minutes each day is enough to help you clear your thought, and unwind from the daily stresses. This allows you to focus even more on your fitness goals. In fact, starting a running program in the Autumn is much easier than in the warm weather of the summer. In the cooler weather you will find that you don’t feel overexerted as much, can control your breathing easier, and also run for longer. 

It’s The Perfect Time To Instill Good Habits 

Good habits certainly don’t happen overnight. It takes time and commitment, and the slightest hiccup is enough to take you right off the track. Starting a fitness routine in the Autumn gives you enough time to establish a good sustainable routine before all the excitement of the holiday’s kick in. Doing this now means that you are much more likely to stick at it, achieve your results, and maintain them. This means you can rock the figure you want all year round with no excuses getting in the way. It’ also a good idea to find something that that you can do indoors for the rest of 2020, as when the bad weather arrives you want to still be on track with your exercise plan. 

Great Seasonal Produce

While exercise is an important part of your fitness journey, so is your diet. It plays a massive role in your staying in shape or getting into shape. This brings us on to the amazing seasonal foods that you can take advantage of in the Autumn. Sweet parsnips, crunchy carrot, fluffy cauliflowers you name it. The Autumn/Winter harvests contain some of the tastiest and nutrient-rich foods that you can get all year round. There are loads for you to experiment with. Why not have a look at some new recipes to try and create a new warming winter dish for you to enjoy every year. Platforms like Pinterest are full of good ideas, and now the time to start planning. 

It’s good to remember that all year round you need to make sure you are eating a well-balanced and nutrient-rich diet. You should try to include the following: 

  • Healthy Carbs 
  • Fruits 
  • Vegetables 
  • Fiber
  • Protein
  • Healthy Fats (avoids trans and saturated)
  • Dairy
  • Seeds and Nuts

The Crowds At The Gym Start To Thin

If you go to the gym routinely then you will already be aware that there are certain times are the year where they become extra busy. New Year and the lead up to Summer. As the craziness of the summer starts to settle down, you will soon find yourself in a nice quiet and empty gym. You will no longer be left disappointed because there is no space left in your favorite spin class and you won’t have to wait for a machine to become free only for someone else to jump ahead of you. Autumn is a great time for you to grab an opportunity and try all the different types of fitness techniques that are on offer. This will enable you to find out what works best for you. 

This time of the year is also one of the best for hunting down, home-gym equipment ready for getting through the month where you can’t really get outdoors as often. Not many people think to buy these items now when the hype is lower and there are more sales about. 

Hopefully, these great reasons to start an exercise routine in the Autumn give you the motivation you need to start your fitness journey.

Health & Wellness

Study links eating disorders with body dysmorphia

People with eating disorders are 12 times more likely to be preoccupied with perceived flaws in their physical appearance than those without.

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People with eating disorders are 12 times more likely to be preoccupied with perceived flaws in their physical appearance than those without, according to new research published in the journal Eating and Weight Disorders.

Researchers from Anglia Ruskin University (ARU) surveyed more than 1,600 health club members recruited via social media. They found the number of people with body dysmorphic disorder – a mental condition marked by obsession with perceived flaws in appearance which are not noticed by others – was 12 times higher among people with suspected eating disorders.

Around 30% of participants had indicated eating disorders, and the researchers noted that 76% of those people also suffered from body dysmorphia.

The paper also found no significant associations between body dysmorphia, sexuality and social media use, although there was association with gender, with women being more likely to show symptoms of body dysmorphia.

Lead author Mike Trott, PhD researcher in Sports Science at ARU, said: “Body dysmorphia can result in anxiety, stress and reduced quality of life. While sufferers of eating disorders, such as anorexia and bulimia nervosa, share similar traits to those with body dysmorphia, research into any correlation between the two is sparse.

The number of people with body dysmorphic disorder – a mental condition marked by obsession with perceived flaws in appearance which are not noticed by others – was 12 times higher among people with suspected eating disorders.

“Healthcare professionals working with people with body dysmorphia should screen them for eating disorders regularly, as this research shows a strong correlation between the two.”

Eating disorders affect many members of the LGBTQIA community.

In May 2020, for instance, a study published in the International Journal of Eating Disorders found that eating disorder patients who identify as LGBT have more severe eating disorder symptoms, higher rates of trauma history, and longer delays between diagnosis and treatment than heterosexual, cisgender patients.

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Lifestyle & Culture

The most fabulous LGBTQ+ books of 2020

If you want to explore the best this year has to offer, check out the curated list below.

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This year’s Pride celebrations have been a little different from what we’re used to – it’s been a lot more digital for a start. It’s easy to write off 2020 as a year when nothing notable happened, except for a global economic shutdown of course; but you would be wrong to think that. There are still LGBTQ+ people writing, traveling, and inspiring, and their books are being published.

If you want to explore the best this year has to offer, check out the curated list below. 

Non-Binary Lives: An Anthology of Intersecting Identities” edited by Meg-John Barker, Kat Gupta, Benjamin Vincent and Jos Twist

Non-Binary Lives is a superb collection of accessible essays that examines the intersection of gender identities in the modern world. For instance, how does being a parent, being black, having a religion or a disability, intersect with non-binary gender identity? And what is general liability for business? Sometimes these subjects can seem too academic to explore, but in this collection, we gain more of a personal account and understanding of them and how they relate and interact.

If you want to learn more about human gender diversity, this collection is a fabulous place to start. 

In the Dream House” by Carmen Maria Machado

In the Dream House is an outstanding literary account of an abusive same-sex relationship. Initially enthralled by her first same-sex relationship Carmen Maria Machado was subject to violence and fear. Using a range of poetic devices, she chronicles the shame, disbelief and distortions that result from an abusive relationship. What sets this book apart is Machado’s literary talent, and ability to make language sing. 

Who Killed My Father” by Edouard Louis

Who Killed My Father is a masterly work from writer Edourad Louis, who reflects on the death of his father at the age of 50. A devastating memoir it describes casual violence, homophones, poverty, and shame. His father’s death is placed in the context of a political elite whose policies can result in the death of societies most vulnerable.

The book, however, is not a horror show. It is also full of tenderness, growth, and honesty. This is a book from and underrepresented voice that reminds us the personal is never completely divorced from the political.

Swimming in the Dark” by Tomasz Jedrowski

Swimming in the Dark is an LGBTQ+ novel that was first published in February of this year. The story takes place in 1980s Poland, where homosexuality is illegal. It follows the fortunes of a young university student called Ludwik, as he finds his first overwhelming love affair. As the country’s communities decline in waves of violence, Ludwik discovers a portal into human kindness and generosity. Being gay in 80’s Poland may not have been legal or desirable, but as this novel shows, the reality of some experiences are unforgettable. 

Gears for Queers” by Abigail Melton and Lilith Cooper

Gears for Queers is a triumphant road trip through Europe with a queer couple Abigail and Lilith. Using very basic bikes and gear, they document their experiences in a memoir-style detailing the joys and challenges they encountered along the way. These included difficulties in disclosing their relationship to other travelers and a non-conforming attitude to cyclist stereotyping.

If you’re looking for a bit of relatable escapism during your pandemic lockdown, look no further than Gears for Queers.

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Lifestyle & Culture

Self-care tips when you are too busy for self-care

Even if you don’t have time for self-care as you traditionally think about it, here are some ways that you can fit it into your already busy day.

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We live in such a fast-paced world with so much pressure to never make a mistake and make everything look effortless that we feel like we do not have time for self-care even though it is more important now than ever. Mental health is vitally important if you are going to be successful anywhere else in your life, so it is time to take steps to prioritize it.

Photo by JD Mason from Unsplash.com

Even if you don’t have time for self-care as you traditionally think about it, here are some ways that you can fit it into your already busy day. 

Breathe

Whenever you start to feel overwhelmed or anxious, take a minute to think about how you are breathing. It will only take a few seconds, but it can drastically change the way you feel. Close your eyes if possible, and breathe in as deeply as you can. Feel the air fill up your lungs and stomach and lift your heart up towards the sky. As you breathe out, feel the warm air leave your body and relax your shoulders down with your breath. 

Doing this a couple of times will clear your mind and relieve tension in your body. As you develop a habit of doing this throughout the day, it will become a reflex, and you will become more aware of when you are holding stress in your body. 

Eat

It matters what you eat. Even if you are busy, you can eat well. It may seem easier to grab something that is unhealthy, but if you train yourself to look for the healthy, it can become just as easy to feed your body what it needs to stay strong. 

Even if you don’t want to change what you are eating, you can change how you are eating. Taking five extra minutes to take smaller bites and chew more mindfully can help you relax and will focus your body on digesting your food properly. 

Outsource Your Self-Care

You can also outsource some of your self-care to make it even easier. Subscription boxes like a smoking subscription box, candle subscription box, bath subscription box, or many others will take all the thought out of how to deal with your self-care. You can sign up for the subscription, and a box will show up at your house and instruct you on how to take a little time for yourself. 

Stretch

We all know physical exercise is important to take care of your body, but sometimes there is not enough time to get in a really great workout. If you feel like you need to add some extra physical activity to your day, try adding in some stretches at regular intervals. Standing up from your computer and raising your arms above your head and then folding down to touch the ground can help you loosen up your body. You can also relieve tension by shrugging your shoulders, rotating your head to stretch your neck, and stretching out other areas of your body where you hold tension or stress. It only takes a couple of minutes and will help you feel so much better.

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Travel

5 Essential LGBT travel tips

While many global communities now support LGBT travelers, some places are lagging behind. It’s important to know the culture of the country you’re traveling to avoid awkwardness or worse.

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The world may be shut down at the moment due to pandemic safety fears, but some places are still open for business. If you’re an LGBT person looking to travel in the near future, you might want to consider the travel safety tips listed below.

IMAGE SOURCE: UNSPLASH.COM

While many global communities now support LGBT travelers, some places are lagging behind. It’s important to know the culture of the country you’re traveling to avoid awkwardness or worse. 

Do your research 

Hopefully, you are living in a modern country that supports civil partnerships and LGBT rights. The world has come a long way in this respect, particularly within the last decade. However, not every country is as keen on progressive cultures, and it can still be dangerous to travel to certain places as an LGBT person or couple. Do your research before traveling and make sure homosexuality is not illegal or looked on with disdain. If you need help saving for a trip abroad, check out Pigly.Com for financial advice. 

Use discretion 

The world is not always as accommodating as the place you choose to live. In some countries, same-sex affection is looked down on and could be dangerous in some cases. You need to be aware of the prevailing cultural attitudes in the place you’re visiting and behave with discretion. While you may find this unfair and want to take a stand, you need to also be aware of the risks. Taking a stand in a culture, you’re familiar with is a whole lot safer. 

Know your rights 

In the USA and certain other western countries, there are laws that protect LGBT people. Transgender people, for instance, cannot be legally asked to remove prosthetics and binders. But this is not the case everywhere. In some places, even carrying condoms can be an offense. Knowing your rights for the country you’re traveling to allows you to act within the law and stand up for yourself where possible.

Support LGBT businesses 

Traveling can be awkward at times for LGBT people. Not everywhere is welcoming and set up to provide for LGBT couples. Furthermore, some places may be actively hostile. To avoid this, support hotels, airbnbs, and hostels who encourage LGBT visitors to stay. Thankfully there are a growing number of places that cater to LGBT travelers, such as EBAB and misterb&b. LGBT friendly accommodation will also provide tips and advice on the best local places to visit and how to navigate the city for LGBT people. 

Hook up with care 

If you are traveling single, you might want to hook up on holiday. There are many apps that allow you to do this with a relative degree of care and certainty. However, you must know the risks and take extra care. In some places, the apps are monitored by authorities and can land you in trouble. There are also instances of people using the apps to rob people or take advantage of them. Take extra care when on these apps and use your best judgment.

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Lifestyle & Culture

What to do when your company’s reputation is in the gutter

Whatever the case may be, saving your reputation is still possible. Here are just a few steps for rebuilding a damaged reputation.

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A poor reputation isn’t good for business. Attracting customers could be a struggle (or you may find that you’re attracting the wrong sort of customer). You may have been publicly shamed on social media, you may have lots of negative reviews or you may have garnered a bad reputation locally simply through word of mouth. It might have been one big mistake that tanked your reputation, or it could have been a gradual process.

IMAGE SOURCE: PEXELS.COM

Whatever the case may be, saving your reputation is still possible. Here are just a few steps for rebuilding a damaged reputation.

Publicly apologize

If your reputation has been destroyed by a single event, it’s important that you own up to your mistakes and publicly apologize immediately. You could post something on social media or email all customers that have been affected. Clear up any misunderstandings so that there are no false rumours still in circulation and be honest about the things you have done wrong. A public apology may not be necessary if it’s been a gradual slip in reputation, although you may still benefit from responding to individual negative reviews with apologies. This guide at Entrepreneur offers more tips on publicly apologizing. 

Consider a rebrand

To get rid of your bad image problem, it could be essential that you rebrand yourself. This will help to show consumers that you’re reinventing yourself and could convince them that you’ve turned over a new leaf. Changing your company name isn’t necessary (and could be seen as an attempt to hide your past), however you may want to consider changing your logo, redesigning your website and potentially refurbishing your premises. 

Hire a PR company

A PR company may be able to help you establish positive media coverage that could help to rebuild your reputation. This could be important if you’ve developed bad press that is putting off customers. There are PR companies out there such as Elite Lawyer Management that caters to specialised industries. Choosing a specialist PR company could ensure that you get a service specialised to you.

Utilize your happy customers

Not all your customers are likely to be complaining. You may still have some loyal customers that have stuck with you through thick and thin. Reward these customers so that you don’t end up losing them too – this could involve giving them exclusive discounts or other privileges. You can also ask them to leave positive reviews to try and outweigh some of the negative reviews that you may have developed. 

Exercise philanthropy

Acts of philanthropy may be able to make up for some of the wrong you’ve committed. You could start donating proceeds to charity or you could try to make efforts to embrace fair trade and sustainable methods. This could help to paint your company in a more positive light. 

Be patient

You cannot rebuild a damaged reputation overnight. It could take months – and even years – before you’re able to fully leave behind your past reputation. Slowly but surely you will be able to win people over again, providing that you don’t let any bad behaviours from the past resurface.

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Lifestyle & Culture

What to do after you find out an attorney won’t take your personal injury case

You aren’t doomed if the first attorney you talk to won’t take your case. From finding one who will to your mental and physical health, there are plenty of things you can do to get over your injury as fast as possible.

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One of the first things you should do if you are injured due to someone else’s negligence is to contact an attorney. They can help you get the money you deserve to pay bills and maintain your quality of life so you can recover without worry.

Unfortunately, there’s no guarantee that an attorney will take your case. You may discover that your attorney isn’t willing to work with you.

Don’t let their decision keep you from moving forward in your life. Here’s what you should do in the days and months after your case is declined by your attorney.

Talk to a Different Attorney

Don’t assume that because the first attorney you approach won’t take your case that no attorney will take your case. It’s true that they might turn you down because your case isn’t very strong, but it could also be possible that they don’t have the expertise that is required to win your case, they may feel like there’s a conflict of interest, or they may simply not have enough time. It’s worth your time to search for a different attorney.

Plan to schedule consultations with one or two more lawyers to discuss your case. Even if your case is difficult, you may find that there’s an attorney out there who is willing to take it on. With extra support from an attorney, you’ll be glad you didn’t give up the first time you were told no.

Apply for Disability Benefits

Applying for short- or long-term disability benefits is one of the first things you should do if you are injured and are unable to return to work. The sooner you apply, the sooner you’ll get the money you need to continue paying your bills, whether you’re waiting for a settlement or you simply can’t return to work.

If you’re waiting for your first payment or you’re struggling even after you receive disability benefits, look into other government programs that can help. From specific programs that help you pay bills to rental assistance and food programs, there is a lot of help out there if you and your family need it.

Go to Your Medical Appointments

If you’re struggling to find the assistance you need, whether from an attorney or the government, it’s easy to let your medical appointments slide. If you can’t afford to pay the bills, you may tell yourself that you can’t afford to go to your medical appointments either.

It is so important to prioritize your health if you want to recover from your injury. Keep your appointments to the best of your ability. Bring up your concerns with your doctor if costs are a concern. They may be able to safely reduce the number of your appointments, or they may be able to refer you to resources or other doctors who can help.

Take Time for Your Mental Health

It’s normal for your mental health to take a dip if you’re dealing with an injury. Scheduling appointments with a therapist is a great option, but if you don’t have the time, the money, or the interest, there are plenty of things you can do to get through a tough time.

A few ideas include:

  • Write about it
  • Set aside dedicated worry time every day, then move on
  • Talk to friends and family
  • Start a new hobby
  • Spend time outdoors
  • Get some exercise

Find a New Way to Make Money

There are a lot of things to worry and think about when you’re dealing with a personal injury, but for many who are injured, providing for their family is one of the biggest concerns. If you’re having a hard time sitting at home and worrying about your struggling family, you’ll feel a lot better if you find a new way to make money.

There are many things you can do to make a little extra cash, and the Social Security Administration may even be willing to help you. Some part time jobs won’t affect the money you receive from your disability benefits, you can find free training programs and grants that will help you go back to school, or you can simply find quick and easy ways to make a few extra bucks from home.

You aren’t doomed if the first attorney you talk to won’t take your case. From finding one who will to your mental and physical health, there are plenty of things you can do to get over your injury as fast as possible.

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