4 Mistakes Affecting Your Exercise Performance.

Across social media and in group chats and emails, you will hear it every day, and see it in the gym when you manage to drag yourself down there; women getting frustrated by a lack of results as they try and attain a healthier body.

Whether trying a new fad diet or the latest exercise regime, many women become frustrated and irritated that no matter what they try, they struggle to get the results they want - whether they are looking to lose weight, maintain their shape or tone.

Here we are going to look at four common mistakes that anyone can make when they begin to exercise, or even when they have been regularly exercising for a while, that may be preventing them from getting the results they expect.

Oh My Venus, 2015.

Too Much Too Soon 
When you are regularly working out at the gym, or going for regular runs or swims, you will want to see results quickly. This often makes people push themselves too far every time they work out. You can also become over eager, taking your new regime to the limit and exercising too often.

Studies on health and fitness have shown that the best way to build lasting results and to reach your health goals quickly, is to slowly build up your levels of exercise and let your body acclimatize to your new regime. Don’t be tempted to push your limits early on, consistency is the key to achieving your results.

Manage Your Expectations
Many people make the mistake of expecting too much, too quickly. The goals you have will take time to reach no matter where you are starting out. You are going to struggle at times, and that is a part of exercising, but the struggle becomes easier the more often you work out. Then you step up your regime a little until you reach that limit again. With time and repetition, exercise becomes easy and fun.

Don’t Let the Mirror or the Scales Be the Boss
Too much emphasis on visible results can do more harm than good. You should focus on achieving tangible goals, like running a set distance regularly or lifting a set weight, instead of letting pounds and ounces on the scales determine your success for you.

Weight can fluctuate for all kinds of reasons, and what you see when you look in the mirror has more to do with your mood and how you are feeling than the image you see. Let your body tell you how you are doing. You will feel healthier, fitter and more energetic if you are exercising properly. You should rest well too, as it is an important part of your body’s recuperation from exercise. A top-quality mattress will help you get the best rest, look here to see some good options for a good night’s sleep.

Weightlifting Fairy Kim Bok Joo, 2017.

Don’t Be Afraid of Strength Training
Strength training is a great way to burn calories, and give your body some curve, but many women stay away fearing they will get a ‘body builder’ shape. Excessive strength training will give anyone excessive muscles, but the right strength training and weight lifting can be a great way to burn calories and add some muscle to specific parts of the body. If you want thicker hips and thighs, you can build muscle in this area to give your body the curves you want where you want them.

There are plenty of diets and exercise regimes around that can help you reach your fitness goals, so you should look around carefully and find the right ones for you. The most important thing is consistency. Regular exercise, no matter what it is, will help you achieve your health goals.

3 Ways To Care for a Friend With Cancer.

Hearing about a cancer diagnosis can be difficult for anyone, but it is especially devastating when it is one of your friends. You may feel uncertain about what the future will hold and wonder if your friend will be okay. While there is no perfect solution for caring for a friend with cancer, there are a few things that you can do to make this time easier on them. These include spending time with them, making a care package and being willing to listen.

Jealousy Incarnate, 2016.

1. Spend Time With Them
Things can get lonely when a person is taking cancer treatments and spending a lot of time at home. Consider visiting with your friend when she is feeling up to it. Bake her favorite treat and leave it at her house. If she feels like spending the day out, you can help her shop for wigs Westchester County NY. Just showing up makes a big statement about how much you care.

Special care package for men.

2. Make a Care Package
If your friend is having to take chemotherapy or radiation treatments, you can make her a care package to make things easier on treatment days. Your package does not have to include anything fancy; a soft blanket, good book and hand lotion are great things to include. This will show how much you care, and it can do a lot to brighten her day. You can add in little gifts that made you think of her, and even ask what things she could benefit from during her treatments.

Kim Woo Bin, diagnosed with nasopharyngeal cancer in 2017.

3. Be Willing To Listen 
Being diagnosed with cancer is difficult for anyone. Your friend may feel sad, lonely or confused. She may need someone to just talk to. You must make sure that anything that is shared is kept in the strictest confidence. You can offer comforting words or just be there to simply help take the load off. While you may feel that anything you do is not enough to help your friend, doing little things for her can show her how much you love her and cherish her friendship. It is a difficult thing to talk about, but be sure that you do not ignore the situation entirely. Instead, let her know that you are there for whatever she and her family may need. This can be a difficult time for you and your friend, but by sticking together, you can get through this.

Paul Immigrations Reviews | Applying for Singapore PR.

It was way back in 2006 when I first traveled to Singapore. Together with my Mum and my brother, we went all the way to the Lion City to visit my younger sister, who was working as an intern at the Arena Country Club at that time.

Fourteen years ago, this island country had a smaller airport and popular tourist spots such as Universal Studios and the Marina Bay Floating Platform were still non-existent. Nevertheless, the country's impeccable cleanliness, efficient transport system, and highly-urbanized business district left a lasting impression on my brother and I. Even more so with my sister, who was able to experience the beauty and the fast-paced lifestyle of the country far longer than any of us, having stayed there for almost six months.

Singapore, 2006.
My brother and I at Sentosa.

Our first family trip to Singapore, August 2006.

We made a vow to return there in the future, which my brother and sister did. They each made trips to the Lion City last year, together with their own families.

My sister and her husband, Jesser at the Merlion in Sentosa.

My sister at Universal Studios Singapore.

My brother's family at Universal Studios Singapore.

My niece, with the Merlion in the background.

As for me, I had long been dreaming to go back to this lovely island country - not as a tourist, but as Permanent Resident.

And why not? After all, Singapore is one of the best places to live in Asia and one of the most family-friendly countries in the continent. Aside from its robust economy and pro-active government, this country is known throughout the world for its systematic and highly-advanced health care system, while its strong and coherent education system has earned the applause (and envy) of many countries, including the West. Sounds like the perfect place to raise my eleven-year-old Science nerd/Math geek, don't you agree?

Singapore is family-friendly!

Who Can Apply for Permanent Residency?

So how do we turn this dream-slash-plan of immigrating a reality?
First, we need to know what it takes to meet the Singapore PR requirement. Those who are eligible to apply for Permanent Residency are the following:

• Spouse of a Singapore citizen (SC) or Singapore Permanent Resident (PR)
• Unmarried child, less than 21 years of age, born within the context of legal marriage to, or have been adopted by an SC or PR
• Aged parent of a SC
• Holder of an Employment Pass (foreign professionals in Singapore who work in a managerial, executive, or specialized job)
• Holder of an S Pass (mid-level skilled staff working in Singapore with relevant qualifications and work experience)
• Student studying in Singapore
• Foreign investor in Singapore

If you fall under any of these categories, then that means you have a shot at becoming a Permanent Resident.

How to Apply for Permanent Residency?
Now the real challenge is actually applying for it. Submitting the requirements seems easy because everything can be done online through the Immigration & Checkpoints Authority (ICA) website. However, gathering all the necessary documents can be a handful, and thoughts of "Is my application up to par?" or "Am I doing the right thing?" can definitely cause a lot of stress. Even more taxing is the long wait, as the processing time for submissions usually takes four months to half a year, depending on your status and submitted documents.

Sounds intimidating, right? The whole process can be very daunting, especially if you're doing this for the first time. However, if you seek help from an immigration consultant, you'll be able to understand the process better and go about it with ease.

Paul Immigrations office at Suntec Tower Two.

Paul Immigrations Reviews
I have recently been acquainted with Paul Immigrations, an immigration consultancy firm that specializes in Permanent Residency applications. They take pride in being the best consultancy firm in Singapore with more than 15,000 satisfied clients and a high success rate that remains constant over the years.

With Paul Immigrations' team of experts, the seemingly complicated process of getting your Permanent Residency will be simplified into these six steps:

Step 1: Phone Interview
An Immigration Consultant (IC) will conduct the first round of interview through a scheduled phone call. The interview will determine if the prospective client is eligible to apply for Permanent Residency in Singapore.

The IC will check the type of work pass (i.e. S Pass or Employment Pass) that you have, your family ties with any Singapore citizen or Permanent Resident, or if you have any pending submissions with the Immigration & Checkpoints Authority.

In addition, the IC will conduct a profile assessment based on your age, salary, and length of stay in Singapore, among other things.

Step 2: In-person Appointment
After the phone interview, the Immigration Consultant will schedule an in-person appointment to confirm the applicant's work pass and further explain the entire application process to the applicant.

The IC will also review the applicant's profile to gauge the success of  the PR application. Factors such as education, skill set, and the current political/economic situation in Singapore will be taken into consideration, and these will all be assessed and explained during the consultation.

The posh receiving area of Paul Immigrations.

Step 3: Preparing the Documents
The next step is to prepare the following documents:

• Audited form submission (also known as Form 4A)
• Correct compulsory documents (required by the ICA)
• Essential additional documents (e.g. documents that prove your community involvement, charity work, and the like)

These documents shall be submitted to the Immigration Specialist (IS), who will be guiding you every step of the way. The IS will inspect your documents and check if they meet the criteria as stated by the ICA.

Step 4: Completing the Paperwork
Once you've handed in all the necessary documents, the Immigration Specialist will then finish the rest of the paperwork. The IS will complete the application form based on the documents you submitted, and will craft a personalized cover letter that will highlight your strengths and accomplishments, and will emphasize your commitment to the Singaporean community and the country as a whole.

Step 5: Submission of Application
After the cover letter has been completed and all the necessary documents have been compiled, the Immigration Specialist will then submit everything online at the ICA website. The application can be submitted remotely by the IS, or you can schedule a meeting with the specialist who will then assist you with the online submission. In addition, the applicant needs to pay a non-refundable processing fee amounting to S$100.

Step 6: Waiting for the Results
The Immigration and Checkpoints Authority of Singapore scrutinizes each and every PR application they receive. It usually takes four to six months for the results to come out, and the IS who submitted your documents and accomplished your paperwork will inform you whether or not you are approved.

If your application is successful, you will need to pay the following fees to kick start your Permanent Residency:

• S$20 for Entry Permit (for PR applications submitted from 18 December 2017 onwards)
• S$50 for a 5-year Re-Entry Permit
• S$50 for Identity Card
• S$30 per Entry Visa (foreigners requiring a visa)

It's never a walk in the park to immigrate to another country, but availing the services of a competent and reliable immigration consultancy firm such as Paul Immigrations can make a world of difference. It's like taking away half of the burden, and having a mentor watch over you and help you achieve your goal.

Of course, this all comes with a fee, but I would much rather seek the help of professionals and increase my chance of approval than take a stab in the dark and do everything on my own.

How To Improve Positive Energy With Aromatherapy.

We live in a society that’s so used to taking medication for any problem, that we forgot to heal ourselves using old, holistic methods that are less toxic for our organisms. Of course, holistic methods can’t help us when we face some serious issues, but they can help us relax, unwind and have better mental health.

One of the best healing elements of holistic therapy is aromatherapy. You can perform it at home, and enjoy all the power that essential oils can have to learn more about essential oils and their benefits. They can boost your energy levels, help you sleep better and alleviate all sorts of issues. The best part is that you don’t have to do anything except relax and breathe. How simple is that?

Photo credit: silviarita on Pixabay.

 Essential oils are full of wonderful smells that improve our physical and mental state in different ways. But, if you have never used essential oils before, you will benefit from learning about them first and then using them.

The oils you will use will depend on what you need. Here are some uses and oils that can help.

Energy-boosting oils
Rosemary is something that’s probably a permanent occurrence in your kitchen. You use it for all sorts of foods, from soup to meat. However, it’s also an essential oil which can offer you plenty of benefits as an aromatherapy tool. You can learn more about it here: https://www.healthline.com/nutrition/rosemary-oil-benefits

This specific essential oil has effects on your mood. It can stimulate you and wake you up, make you more alert and upbeat. It’s a wonderful blend of scents that are beneficial for your focus too and that can help your brain function properly.

Photo credit: Rodrigo Munoz on Pixabay.

So, if you are feeling down, rosemary essential oil in your favorite diffuser is probably one of the best options to bring you back to your normal state and refresh your mood.

Of course, that’s not all. Rosemary oil is great at boosting your immunity, helping with fatigue, stress, anxiety and all sorts of things.

In fact, it’s so good for you that researchers have studied it and found that five minutes of inhaling rosemary essential oil smell can reduce stress-related hormones and bring you back to your balanced state. To use rosemary oil, just pour it into your diffuser - click here to learn more about diffusers - and enjoy it.

There are many other energy-boosting oils that can help you. Here are some of them:

• Lemon, Grapefruit and other citrus oils for their invigorating effects
• Tea tree, eucalyptus, spearmint, lemongrass, and cedarwood because they can help you be more alert
• Mix any of these oils with citronella, sage or basil

Photo credit: Monfocus on Pixabay.

When it comes to invigorating effects, you can’t miss lemon and tangerine, as well as other citrus fruit oils. They are not just delicious food, they are also extremely beneficial for your mental state.

Tangerine, for instance, smells sweet and refreshing. It’s very intense and brings a whole host of benefits that can help you build energy. Lemon is very similar, and it’s beneficial for use in the morning or after a long day at work when you feel too tired to do anything.

Both are excellent at boosting your metabolism and support your digestion. As you may know, lemon and other citrus fruits are often used in beauty products and this is done specifically because they help with the detox of the skin and the body. They can clear your mind, help your general health and make your immune system stronger.

These citrus oils are just perfect for boosting your mood and creativity. So, when you feel down, it’s a good idea to use them as a way to make your day better. This list includes grapefruit or orange as well. You can mix them together with other citrus fruit oils, bergamot, spearmint and so on.

Another excellent example of pick-me-up essential oils is basil. It smells very fresh and intense but offers even more benefits. It’s antibacterial and it can help you when you catch a cold or a virus.

It’s important to know that this is also one of the preferred herbs in kitchens across the globe and some cultures even tie this plant to deities. It can boost your metabolism and reduce infections and inflammation.

As an herb, basil can be found in many dishes in many cuisines around the world. It’s a flavorful herb that doesn’t just add dimension to a dish, but also helps improve digestion, support liver function, reduce inflammation, and even fight infections.

Tips on How To Have Fun on Your Next Family Vacation.

Everyone loves to go on vacation, but sometimes the trip can be stressful. You want everyone to have fun, you want it to be memorable, and you want everything to go smoothly. Creating an agenda where there are enough adult activities to keep the adults happy and enough kid activities to keep the kids happy isn’t easy. Here are a few tips that might help tip the balance in your favor and make your next trip a smashing success.

Brainstorm as a Group 
One way to make everyone happy is to make everyone feel like they had a part in the decision-making process. Get the whole family together at the table and brainstorm a list of places to go and things to do. This ensures that everyone gets to have their say about what they want to do and things they’d rather not do. Just don’t forget to buy some travel insurance at a place like Instainsure. This will make everything less stressful.

My Love from the Star (2013)

Take Turns Planning
One fun thing to do is to designate one day per person and have them be in charge of planning that entire day. Letting one of your kids plan the activities for the whole day, including meals, can be very empowering and a good life lesson about responsibility. It also guarantees that they will get to do at least some of the things they want to do on the trip.

Surprise Them All 

Are you already a planning genius? Then why not make the trip destination a complete surprise? If you can manage it, a mystery trip can be a lot of fun, as long as you are certain that everyone will like what you have planned.

Photo credit: Joongang Daily.

Unplug a Little

Everyone is so dependent on technology these days; it might be fun to collectively disconnect from the internet for a day (or more) and plan a day of activities where you don’t need your phones or tablets. Plan a nature hike, or a day at the waterpark, or an activity-filled picnic. Years ago, people survived without being constantly plugged-in to technology, you can do it for a day and see what it was like.

Photo credit: Help Guide.

Do Some Good

Something sure to be memorable is to plan some volunteer work on your trip. Planning a trip around volunteer work will be a great life lesson for your kids. It will also give them a sense of accomplishment and satisfaction knowing that they made a real impact on the lives of other people.

Instead of planning your next vacation around a tourist trap, get the whole family involved and plan it together. Not only will it be more fun, but it will be less stressful for you. You deserve a good time too!