Author Archives: goodwebbundle

Web Development Fundamentals

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Over the course of 12 weeks, Media Design School’s Web Fundamentals will give you an understanding of user experience (UX) and user interface (UI) design and the ability to design and build basic interactive responsive websites using HTML5, CSS3, JavaScript and jQuery.

Join experienced website designer and Media Design School Web and Interactive lecturer Matt Stevens for two 3 hour sessions per week as he covers current and emerging web design trends, as well as the practical skills and tools you’ll need to create a fully functioning responsive website. Topics covered will include: HTML & CSS Fundamentals, optimizing images and graphics, the HTML5 boilerplate, grid layouts & typography fundamentals, web design trends, responsive design fundamentals, interactive programming fundamentals with JavaScript and jQuery, embedding video & audio and UX & UI design fundamentals.

Using a project-based learning approach, you will gain practical knowledge and skills through a combination of in-class tutorials and working on your own projects, with the opportunity to create your own personal site to promote your newfound web skills online.

Meditation as a Remedy for Stress

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One of the most effective ways of getting rid of stress naturally is meditation. A person generally suffers from stress when he spends a large share of his mental energy for worrying about his future and stewing about his past. If you can successfully bring back your focus to the present, you will be able to get rid of this stress up to a great extent. Meditation can help you in bringing back the focus to the present. The discussion below will help you learn how to use meditation as a remedy for stress.

o-STRESSED

  1. First, you will need to find a perfect place for meditating. You can meditate in place full of fresh air and greenery. Meditating your backyard or in the lawn will be a great way to start the process. However, you can also meditate in a room, provided that the room has enough space and contains an airy atmosphere.
  2. Once you have found a space for meditating, roll out the yoga mat and sit down on it. You can play a relaxing music while meditating; however, it’s optional. If you are meditating in a room, never use bright lights; dim lights help in promoting relaxing atmosphere. You can get the best mountain bikes under $1000 and go out for a outdoor riding to get rid of the stress. For more details about mountain bikes, you can visit http://www.bicycling.com/tags/mountain-bike
  3. You must sit down on the yoga mat with your legs crossed (follow the Indian style of sitting). Your back must be positioned straight supporting the wall. Your back must remain straight. However, never stretch it beyond your limits; that will make you feel uncomfortable throughout the meditation session. Place the hands on the knees keeping the palms facing upwards. Next, form ‘okay’ sign using the thumb and index finger on both your hands.
  4. The next step of meditation will require you to concentrate on breathing. Close the eyes and start breathing in slowly. Your focus must be absolutely on your breathing; you must continue inhaling until you fill the lungs. Now, exhale slowly; while exhaling you must empty the lungs completely.
  5. Repeat the above inhaling and exhaling action repeatedly, until you manage to attain complete relaxation.

Fat Burning Tips for Boosting Your Cardio

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Cardio is the foundation for all effective weight reduction plans – particularly interval training that involves alternating amid going as swiftly as doable with succinct recovery times. To assist all in making such sprints as potent as doable, here are some expert fat burning tips that could be easily incorporated and proffer notable results.

Cardio

Warming-Up

Objective – Progressive increase in cardiac rate

One should be focusing on larger muscles such as the quadriceps & hams. Some recommended moves for getting ligament, muscle types for firing quicker are:

  • Knees/ankles circles.
  • A few light-intensity hip stretching moves. Even the best indoor rowing machines can help you to burn 400-1000 calories a day.

Timing One’s Sprints

Objective – Getting completely wound up in half a minute’s time or lesser

Those working out on treadmills or exercise-bikes should sprint when the equipment starts speeding up. Once top pace is achieved then going full throttle for half a minute’s time then slowing the pace down and taking it easy for ninety seconds for recovery. Those who run outdoors could attempt covering two hundred feet – approximately fifty percent of a town block as swiftly as doable. One should be walking gradually for ninety seconds for cooling off and then repeating one’s route.

Straightening Up

Objective – Staying erect at the time of a sprint

Nearly all people have a tendency of leaning forwards while working out on cardio machines. When a conscious effort is made at staying erect while sprinting, it helps to maintain intensity on the muscles for the complete span of time. You can read Concept 2 rowing machine unbiased review and get the best rowing machine easily. Source https://www.fitnesstep1.com/best-rowing-machines/ fitness blog.

Under no circumstances rushing recovery

Objective – Max calorific burn spikes when body is impelled into transitioning from restiveness to full-throttle activities.

Although when one feels as though one could exert once more subsequent to merely thirty seconds yet it is highly recommended to wait that additional minute & then push oneself even further.

Going Eventually Out-of-doors

Objective – Pushing the body as rigidly as one could for getting into the grooves of the workouts.

While you run outdoors, starting off with half your peak pace in the foremost interval and then going up to sixty to seventy percent on the subsequent intervals & so forth.

Stop Counting and concentrate on Sprinting

Objective – Avoid feeling obligated for doing set number of intervals

People must evade feeling bounden to perform duo intervals as today’s objective, trio during the subsequent instant one works out & 4 intervals thereafter. The general intensities of intervals one completes is of much greater importance for fat burning instead of the number of intervals one does in any set workouts.

Weight Loss Diet: Foods That Burn Fat

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Following an exercise regimen that includes resistance training and cardio workouts will definitely help you in losing weight; but, if your do that whole following the right weight loss diet plan, you will be able to burn more fats every day. Below we have discussed about the food items that have fat burning properties.

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Egg whites:

Egg whites contain high levels of protein. Whites of every egg contain over 6g of protein. The body will break up this protein more easily than fats. While exercising to burn fat, you must have omelet made from 2 egg whites as breakfast. Having 2 egg whites will make you consume much lesser calorie than a whole egg.

Beans:

According to the nutritionists, the more beans you will be eating, the more will be the amount of fat you are burning. Bean contains high percentage of fiber and protein. It is a healthy replacement for meats, which although contain a lot of protein also brings in high amount of fats. Bean types that must be a part of fat loss diet plans include: Lima, Navy, Edamame and Kidney. However, make sure that you are not taking refined or baked beans; both these options carry high levels of sugar and fat. When taken in boiled form, a cup of Kidney beans contain 15g protein, 11g fiber and only 1g sugar.

 

Oatmeal:

The mention of oatmeal can never be ignored while discussing about fat burning foods. This food item is not only an excellent fat burning agent, but it can also reduce the levels of bad cholesterol in our body. You can enhance the fat burning abilities of oatmeal by having the original traditional oats instead of the instant ones (difference between the two is that the traditional oats need some more minutes to get cooked). Instant oatmeal is also extremely effective in accelerating the fat burning procedure unless you have purchased the flavored ones.

Pilates Exercise for a Stronger Back

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Modification & fine-tuning of pilates exercise have been done for catering exclusively to back pain relief.

exercising

Spinal Stretch Forwards Pilates Exercise

  • Being seated erect with legs straightened & separated out to a somewhat broader distance as compared to hip thickness.
  • Inhalation – Being seated up erect as much as possible from the spinal base. Flexing feet & reaching to the heel areas for engaging muscles of the legs. Arms must be shoulder-width away & straightened ahead with palm areas to face downward.
  • Exhalation – Back is to be rounded to form the letter ‘c’ – scoop out the lower abdomen and then pull the rib area inward & eventually round head, neck forwards. On conclusion of the move, the entire back must be shaped as a ‘c’ and arms to reach forwards.
  • Inhalation – Start stacking up the spinal column, vertebra-by-vertebra. While one performs the stretched forwards move, envisage as though one is hoisting the spine upwards & above a drum.
  • Exhalation – Conclude the exercise by being seated erect as in the beginning pose, extending arms ahead of yourself, relaxing & dropping the shoulders.
  • Doing three reps.

Whirling Pilates Exercise

It is an ideal exercise working the back, buttocks & thigh muscles. It is perfectly alright to sense the back work, however do not strain. For more details you can check fitnesstep1.com

  •  Lying flattened on the ground over your abdomen and stretching arms out to the fore of yourself & outstretching legs to the back of yourself. Now squeezing the inner thigh & heel areas in concert. In case this pose is causing discomforting compression on the low back then opening the legs to a slight extent however continue keeping them turned outwards, dropping heel areas towards one another & knees to face away from one another.
  • With continued breathing draw the belly button upwards off the carpet & hoist torso & head off the ground to a slight extent as one concurrently lifts the left arm & right leg away from the carpet. Buttocks are to be squeezed & pubis to be kept pressed down on to the carpet.
  • Arm & leg areas are to be switched & start at an even pace as one imitates a swimmer and alternate arm & leg areas.
  • Assume stretching out the leg & arm areas as far off from oneself while one extends the body as much as doable.
  • Continue swimming for a sum of twenty-four hits or six complete breaths. Endeavour at completing four whirling beats during exhalation & four beats during inhalation.
  • Conclude with back pressed to the resting pose, seated on the heel areas for releasing the back. Now coming back to a pose as though one were going to do push-ups.

Risen Swan Pilates Exercise

It is an exercise ideal for strengthening the back, buttocks & neck muscles which must be included in everyday exercise regime for counteracting the offbeat effects of forwards bends on the spinal column.

  • Lying faced down with temples flat on the carpet, arms are to be bended with elbows close-by one’s sides & palms to face down by the ear area. Permit the legs in turning out from the top-portion of the hips (dropping heel areas towards one another). A comfy gap must be kept in-between the leg areas. Now belly button is to be pulled away from the carpet to an extent that a paper sheet could be slid underneath the abdomen & then pressing the pubis downwards onto the carpet.
  • Inhalation – position is to be maintained. Exhalation – scooping the tummy inwards, buttocks squeezed & gradually rising upwards from the upper-back areas. The backside of neck is to be kept longish & in a gentle manner hoist the head away from the carpet.
  • Inhalation – holding the pose (called baby swan). Testing might by removing hands away from the carpet. One does not require being too hoisted up for garnering advantages of exercising. Continue hoisting abdomen upwards & inwards towards the spinal area & continue to squeeze the butts. Do not allow legs to come away from the carpet.
  • Exhalation – returning to the beginning pose and inhaling while maintaining pose.
  • Exhalation – once more the tummy is to be scooped & buttocks squeezed. Rising upward to somewhat higher position during this instant & forearms placed downwards ahead of yourself for propping yourself upwards. Sphinx-like positioning must be attained here and not letting the belly button to touch the carpet.
  • Inhalation – holding the sphinx positioning. Exhalation – arms are to be straightened by pressing hands onto the carpet. Protecting the low back by once again drawing the tummy inwards & contracting the butts.
  • Inhalation – holding this pose (called high swan). Exhalation – lowering oneself downwards to the carpet. In case one senses excess compressing while in the high swan pose then evade this section till greater strength is gained in the abs & buttocks.
  • The back is to be pushed to the resting pose for concluding the exercise. Being seated on the heel areas with spinal rounding & relaxing forwards alike foetuses.

Best Sunscreen – What Points You Need to Consider

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In case you go sunscreen shopping & select a product for the entire kin there is a strong likelihood of it containing lethal chemical substances which the Environmental Working Group (EWG) sunscreen guide for this year strongly advises against.

EWG is recommending merely one from 5 of the over six hundred sports & beach sunscreen product rating. Regrettably, several people in the U.S. would naively be slathering their body with lethal & ineffectual sunscreens while heading outdoor – though you do not have to be foolish as here are 4 constituents that you ought to evade in your hunt for the best sunscreen.

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Vitamin A

Though the sunscreen business deploys vitamin A in its formulas since it’s an antioxidant which is believed to slacken aging of skin, however the United States FDA trial unearthed that a type of vitamin A known as retinyl palmitate when deployed in sunscreens on exposure to the sun’s rays might in fact accelerate formation of tumor & skin lesion. The Food and Drug Administration has put in over ten years into researching retinoids arrived at a conclusion in the initial part of this year that retinoic acid as well as retinyl palmitate accelerate formation of malignant lesion & tumor.

The EWG has advised every consumer to evade using products having vitamin A, retinol & retinyl palmitate.

Rather High Sun Protection Factor (SPF) or in Sprays Version

More sun protection factor (fifty & more) is not essentially detrimental, but there is proof that greater shielding level offers individuals a disingenuous feeling of safety & encourages them to remain under the sun for more time than they must be. In fact, study indicates that individuals deploying high- sun protection factor sunscreens are getting analogous exposures to ultraviolet rays similar to ones who use a product with lesser sun protection factor.

The sprayed on or powdery types of sunscreens are not recommended due to the potentially lethal particulate matter being emitted in the air which could be easily inhaled.

Oxybenzene

Around 65% of nano-scale mineral-based sunscreens in the United States markets have oxybenzone which is capable of penetrating the skin in huge levels, potentially stimulating allergy reaction. Oxybenzone could be causal to hormonal disturbance & harm to the cells.

It has been uncovered that ninety-seven percent of people in America have oxybenzome contamination & scientists have specially recommended not applying oxybenzone on kids who are particularly susceptible to endocrine disturbing chemical.

According to scientists whose study appeared in the Lancet medical journal, it will be smart to avoid applying oxybenzone to larger surfaces of the skin for protracted & repetitive spans of time until there’s no substitute shielding obtainable. There might be further concerns for younger kids having underdeveloped processes for eliminating & having a greater surface-area/ body wt. as compared to grownups in regards to systemic accessibility of a topical application dosage.

Insufficient Ultraviolet A Shielding

According to the EWG evaluation over sixty per cent of products analyzed offer insufficient ultraviolet A shielding & are in fact so ineffectual that they wouldn’t have approval in market of Europe.

The duo key forms of ultraviolet rays arising from the sun – ultraviolet A & B could tan & burn the skin, though ultraviolet B is capable of doing this more swiftly. Ultraviolet A, though, permeates the skin to a deeper extent as compared to ultraviolet B rays & might be a crucial factor that causes wrinkling, skin cancer & photo-aging.

As ultraviolet A rays are intrinsically more ravaging & indefatigably elevated in dawn hours, donning sunscreen which does not offer protection from ultraviolet A rays wouldn’t offer any benefits & be harmful to general health. Hence, it is crucial to comprehend that one of the qualities of a best sunscreen is being certain that it in fact offers ultraviolet A shielding.

Best Sunscreen Criteria

The EWG arrived at the conclusion that shirts & hats are deemed best sunscreen with zero chemicals taken up via the skin. Cotton clothes provide approximately SPF 15 protection or stated otherwise, one would be getting around fifteen folds one’s skin’s usual shielding from the sun’s rays when one covers one’s body with clothes. Merely bear in mind that despite donning shielding clothes on the body, it is yet crucial that skin be monitored for tell-tale indications of burns.

Safe sunscreen choices are existent for offering safe shielding from the sun’s rays when one might be incapable of controlling the extent to which one would be exposed to the sun’s rays like, trips to beaches or amusement parks where there’s bound to be direct rays of the sun through the day.

In such situations, opt for a sunscreen containing titanium/ zinc mineral & other safer constituents which would be nourishing the skin like:

  • Shea Butter
  • Eucalyptus oil
  • Coconut oil
  • Jojoba oil
  • Vitamin E, D
  • Sunflower oil

Other Strategies for a Safe Summer

  • Consume a healthful dietetic intake replete with innate antioxidants. Freshly picked, uncooked, non-processed food are capable of delivering nutrients which our bodies require for maintaining a healthful balance of n-3 as well as n-6 oils in one’s skin which is the foremost line-of-shielding from sunburns.
  • Fresh, uncooked veggies even offer bountiful potent antioxidants which assists one in fighting free radicals arising from sun damages which could lead to burn & cancers.
  • Astaxanthin which aquatic algal forms produce on being exposed to the ultraviolet rays has been proven to improve the skin’s resistance to ultraviolet A as well as B rays when taken in supplemental form (four milligram daily).