6 Last Minute Christmas Gift Ideas

Christmas is around the corner and you might find yourself panicking about the presents you haven't had time to buy. Good news, though, if you're buying presents for someone who loves fitness and gym is his or her favourite place, we have some tips for you!

I. Voucher or a gift card

If you know what his or her favourite gym is, you'll nail this one. Buy a gift card that will enable them to try new lectures or to train with a personal trainer for a few hours, or if there's a wellness and spa section there you can't go wrong with that!

II. Sports clothes

It's a lot easier than it sounds to buy sports clothes actually if you're buying it for a person you know quite well. They're stretchy so you don't have to worry about the size too much and there are quite a few options – a pair of leggings with a cool pattern, a top in a cool colour or some accessories such as a headband or run gloves for the colder weather – just make sure you're buying pieces made of top quality material.

III. Water bottle

Yes, water bottles are a thing now. You don't have to have the huge plastic one anymore, there are many with a sleek design that will make any trip to the gym even more enjoyable. Choose from collapsible ones, golden ones, colourful ones or ones that filter the water, the possibilities are truly endless.

IV. Wireless headphones

Everyone who likes to work out and listen to the music at the same time needs these. They are not cheap but they are worth every penny! I can promise you this gift will be greatly appreciated since there's nothing more motivating than a good song during a winter workout without having to deal with tangled cords.

V. A healthy cookbook

There are so many new cookbooks out right now, it's very easy to find something that suits different eating habits. So whether your fitness friend is vegan, vegetarian, paleo, sugar free, loves juices or doesn't, there's a cookbook that will make him or her happy. Go to your local bookshop, they will help you choose the right one.

VI. Subscription to a fitness magazine

If reading about the latest trends is their hobby, a subscription to a magazine you know they might like is a great choice. The biggest plus is that they'll receive it throughout the year so your gift will keep on giving long after Christmas :).

Social Listening: Tools, Tips & Tricks to Try Now

  Social Media is here to stay – we use it to share our life happenings, talk about the latest episode of “This is Us,” and to praise or bash brands and companies. The latter is the reason why small businesses should listen carefully by trying Social Listening. Are you aware of what your clients... Read more »

The post Social Listening: Tools, Tips & Tricks to Try Now appeared first on Paper.li.

Health and Fitness for Busy People

We want to be healthy and fit but when life gets busy we just can't find the time to work out, to shop properly or to cook. So we're hoping we'll get back to it when we don't have to stay at work until late or when we finish this project etc. And it's getting harder and harder to actually start again. Which is why I have a few tips for on how to find the time to  do something great for yourself.

Downsize to smaller plates

This might sound quite random but there's a study to support it. Researchers from Cambridge University have found out that people who have eaten from smaller plates have consumed fewer calories per day. Although we might want to believe that how much we eat is a conscious choice, it's really not so this is quite an easy way to affect the amount of food you eat – just buy smaller plates.

Walk when you talk

Use headphones (or a loudspeaker) when you're on your phone and go out of the office for a walk or pace around the office even. It's a great way to be active whilst on the phone.

Learn quick recipes and prepare your food

It's easy to just grab something to eat in the supermarket after lunch or on your way to work when you're feeling hungry but hunger is the enemy of discipline and you're more likely to buy something unhealthy. It might not seem like it at first but if you learn some super quick recipes and prepare your food at home, you'll actually save time, money and eat healthier compared to a quick run to a shop for a snack.

Drink more water

By simply drinking water when you wake up, at work and 30 minutes before a meal you're already making great progress towards a healthier life. It literally takes no time to drink a glass of water so it's the perfect way to integrate it into our busy lives. It's the same if you're used to buying bottled drinks, just leave the fizzy drinks in the shop, buy a bottle of water instead.

Choose a great workout outfit

It depends on whether you prefer a sports bra and hot pants or if you feel more comfortable in leggings and a t-shirt, but the result is the same for everyone. If you have a nice outfit to work out in, you're much more likely to actually do it. So treat yourself to nice shorts, leggings, tops, bras and shoes (Christmas is the perfect opportunity to do so!) and get excited about wearing it!

Plan short workouts, take advantage of commercial breaks

If you can't imagine fitting in a whole workout session or a class twice a week, start small. It's a lot easier to convince yourself to do a 20-minute workout at home compared to an hour or two a trip to the gym would take. So create a short playlist (e.g. on Spotify) of your favourite happy songs, think of five moves you'll do, do each for 30 seconds and after four rounds you're done. 20 minutes is not that long and you can fit it in in the morning, after work or even during your lunch break if you wish to. If 20 minutes is too much, turn on your TV and work out in the commercial breaks. This way working out will become a part of your routine after some time. Trust me, you'll feel much better!

Prepare your outfit

Well, you have a nice outfit, a workout plan and still not feeling like working out? The trick is to avoid all chances for excuses – prepare your outfit the day before so that you don't have to waste time by looking for it once you've actually started thinking about working out.

Relax

This might look unrelated to health and fitness but it's equally important to relax as it is to work out. And by relax I don't mean eating a chocolate bar and drink a milkshake before bed while watching Netflix. I mean taking a bath (and watching Netflix), doing a few yoga moves or meditating, going to the cinema or away for the weekend even. Especially now, before Christmas, it really is important to slow down, switch off and enjoy the atmosphere.

Social Listening: Tools, Tips & Tricks

  We all know by now that Social Media is here to stay – we use it to share our life happenings, talk about the latest episode of “This is Us” and praise or bash brands and companies. The latter is the reason why small businesses should listen carefully. Are you aware of what your... Read more »

The post Social Listening: Tools, Tips & Tricks appeared first on Paper.li.

Kirstie Tancock [27] dies weeks after failed lung transplant

[Jane Howdle | Yahoo! News]

“I always wanted to make a difference with my life, leave a positive impact on the earth. I like to think I've done that.”

A young woman has died of cystic fibrosis two days after writing her bucket list.

Kirstie Tancock, 27, became the face of organ donation when she appeared in moving BBC documentary Love on the Transplant List in 2011.

She married partner James on the show, at a time when she was considered to be hours from death.

Kirstie had a lung transplant operation three weeks after her wedding, but her body sadly rejected the organs after two years.

A second transplant was also unsuccessful, and Kirstie – who had suffered from cystic fibrosis from birth – was told at the start of November that doctors couldn't do any more.

She died this morning (Thursday) just two days after writing her bucket list, which described a Christmas break with her family as one of her greatest wishes.

Stuart, her husband, said: “I am sorry too say that this morning my beautiful wife and Lyn's beautiful daughter passed onto a place where she can dance, sing, party and pole as much as she wants. There is also no pain and suffering now.

“Kirstie was one in a million and meant the world and more to so many people. As you know Kirstie is a fighter and fought to the very end. She went peaceful and pain free.

“I can't express what we and the family are going through currently and hope you understand if we've not called you personally.”

He ended by thanking Royal Devon and Exeter and Harefield hospitals, adding “what they have done over the years has been above and beyond and also her two donors who gave her the extra five amazing years with us”.

[READ MORE]

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7 Tips to Stay Healthy in Autumn

Autumn is beautiful, the red and golden fallen leaves and the crispy air have a calming effect and there's nothing better than snuggling up in a cosy blanket with a warm cup of tea and a good book. However, it's never too late to remind ourselves we need to take better care of our body (and mind) in the colder months, so let's talk about how to avoid the cold and flu this season.

I. Get more sleep

This is an obvious one which we always seem to ignore for too long. You might get more done when you stay up late and wake up early but that extra work won't pay off if you're ill for the next two weeks. Sleep is a great immune-booster so leave your laptop in the living room and go get some rest.

II. Stay hydrated

Drinking enough water isn't only important during the summer, staying hydrated will help you fight the germs and nourish your skin from within.

III. Take vitamin D

Getting enough vitamin D is important not only for strong bones but for your immune system as well. We usually get enough of it when our bare skin is exposed to sunlight (so if you're wearing only a sports bra and hot pants in the summer, you're basically doing it for your health, haha) but autumn is rather gloomy so go to your local pharmacy and discuss the possibility of taking vitamin D supplements.

IV. Buy food in season

Now is the time to include pumpkins, cranberries, parsnips, sweet potatoes, apples, pear or figs in your diet. There are so many tasty dishes that you could create using the food in season, e.g. a warm, creamy pumpkin soup or salads with apples, pears and blue cheese.

V. Eat more soup

Directly related to tip nr. 4 is to eat more soup. A hot soup has been found to help stop the accumulation of inflammatory white cell in the bronchial tubes, so that's science telling you to eat some spicy pumpkin soup!

VI. Exercise

You might not feel like exercising but trust me, you'll feel much better after going to the gym or even working out at home. The trick is to decide whether you prefer working out in the morning or in the evening and to prepare your workout clothes depending on that. If you plan to work out in the morning, prepare your sports bra, your short or leggings and shoes next to your bed so that you can change into the fitness outfit straight from your PJs. If you want to work out in the evening, do the same thing – prepare everything you need where you change from your work clothes. This way you'll be more determined to actually go to your yoga class or gym.

VII. Look after yourself

These are quite simple tips that could help you improve your routine but the most important one is to look after yourself. It's the perfect time to do so – the shorter days and longer nights are the best time to relax, to go on a wellness weekend or a yoga retreat (you can even go somewhere exotic, read our post about yoga retreats here), read a book, drink your favourite tea, etc. So relax, enjoy this time of the year and let us know what your tips for staying healthy in autumn are

Bisogna davvero essere contorsioniste per fare pole dance?

Gambe dietro la testa, spaccate da vertigini, schiene ripiegate in due come sdraio chiuse a fine stagione sul litorale adriatico, e mentre guardo video e foto di poler ultra flessibili mi chiedo: “ma davvero serve tutto questo per fare pole dance“? Secondo me no! Lo dico anche ad alta voce, se necessario: non serve spaccarsi in due […]

Pole dance like there's nobody watching

[Katie Kowalski | ptleader]

“It feels like there's this big movement right now about how women need to lift each other up and stop tearing each other down.”

Working out wasn't working out for Karen Anderson.

She'd tried kettlebells, running, Brazilian jiujitsu and more, but she kept straining her back and hurting herself.

On a whim, she tried pole dancing.

“When I started, I had this very specific image of Gene Kelly twirling on a lamppost; that's all I wanted to do,” Anderson said, referring to the American dancer, actor and singer of 1952 “Singin' in the Rain” fame.

“You know, like Gene Kelly in booty shorts.”

Now, more than two years later, the 41-year-old Port Townsend woman has yet to suffer an injury from pole dancing, and said the workout has helped her to love her body and appreciate its full potential.

“Nothing's been able to click with me and make me stay with it as long as this has,” Anderson said.

POSITIVE FEEDBACK

Because of the stigma that surrounds pole dancing, Anderson said she didn't tell anyone about the weekly class she attends at Dolphin Dance in Port Orchard – apprehensive about how it might affect her friendships and her job.

This spring, she performed in her first studio recital, overcoming anxiety about dancing for an audience. That performance motivated her to come out about it to her friends.

“I have not had one negative reaction,” Anderson said. Instead there's been an “overwhelming amount of really positive feedback.” Now, people ask her how she does it and tell her how strong she looks.

In October, she again faced her fears, dancing at the Seattle Erotic Art Festival.

WOMEN HELPING WOMEN

While there is a sexual element to the dancing, Anderson said, everybody takes what they want from the class.

“There are definitely advantages in the sexual world to learning how to do this, but I would say that pole dancing is so much more than that,” she said.

Building camaraderie among women is a core goal of the studio she attends.

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Pole dance your way to good health

[Krutika Behrawala | Mid Day]

“Being on a pole is like flying. It is meditative and one of the most beautiful ways to connect with yourself,”

“Being on a pole is like flying. It is meditative and one of the most beautiful ways to connect with yourself,” says 27-year-old Aarifa Bhinderwala, as she caresses a 10-feet high steel rod under the dim glow of yellow lights in a mirrored room.

Like poetry in motion, she firmly grips it with her hands and a leg, pushes herself off the ground and spins on it mid-air. Donning a black two-piece, she syncs her lithe movements to a soulful melody in a four-minute video uploaded recently on Culture Machine's digital channel, Blush.

She gracefully twists on the pole - stretching herself in a way that she is parallel to the ground and even defying gravity by turning upside down. The video aims to break the stereotype that pole dancing is a thing of strip clubs. It celebrates Bhinderwala's journey with the pole that helped her deal with Pre-Menstrual Syndrome (PMS) and shed insecurities about her body.

On top of things

Bhinderwala discovered pole dancing three years back, when she visited her sister and newborn nephew in Perth, Australia.

“I was looking for things to do in Perth and came across a class on pole dancing at Shemoves Pole Dance Fitness Studio. There wasn't anything like this in our country,” says the Malad resident, who took to the pole in the first class itself. “I had never considered myself to be a strong person since I wasn't much into fitness. In the first class, I learnt to hold my own body weight because we had to try aerial movements using the pole. The motion of spinning on it reminded me of my childhood when I would fling my arms and twirl, feeling a buzz in my head,” says the artiste.

[READ MORE]

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10 Ways Pole Dancing Prepares You For Motherhood

[Kimmie Fink | Romper]

Let's play a little word association game. I say pole dancer and you say, stripper? That's my guess, and it's a problem because our society has presented a limited view of the aerial arts. (Not that there's anything wrong with exotic dancing - no stripper-shaming here). Pole dancing, however and thankfully, has recently become more mainstream. People (women and men) are checking it out as a fun way to exercise, express themselves artistically, and get in touch with their sensual side. As it turns out, pole dancing prepares you for motherhood, too, so the benefits truly are endless.

I was first introduced to pole dancing at a bachelorette party. When the celebratory group showed up to the studio a little early, I watched a bit of the advanced class taking place before ours. Now, I wasn't very interested in the sexy stuff (just not my speed), but I really wanted to learn those badass Cirque de Soleil tricks the advanced class members were pulling off. I took the intro class and, well, advanced through several levels. I bought my own pole to train at home (I even took it when I moved to Honduras) and started performing with my studio's troupe, eventually competing. I loved seeing my body get strong, my teacher and mentor who pushed me beyond what I thought I was capable of, and my pole community of badass women.

Courtesy of Kimmie Fink and Alloy Images

Once I got pregnant, I decided to quit pole dancing. Some women continue to pole while pregnant, but I was too sick and worried about potentially falling. Still, throughout my pregnancy and later as a new mom, I often found myself reflecting on the many ways pole dancing helped me prepare to be a mother, including the following:

It Gives You Strength

http://gph.is/1GIjlul

It's not an exaggeration to say pole fitness (if you really commit) can help you tone and strengthen muscles. That was certainly the case for me. All those muscles you're building while poling? Totally helpful in this mom business.

Your abs of steel will be a huge asset during childbirth, and you'll need those core muscles when caring for a newborn while simultaneously recovering from labor and delivery. The upper body strength it takes to haul your ass up a 16 foot pole? Yeah, that'll come in handy as you carry that sweet baby around (and the things that sweet baby comes with).

[READ MORE]

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This Irish pole dancing mannequin challenge required some serious strength

[Megan Roantree | Her]

This is very impressive.

The mannequin challenge has well and truly taken the internet by storm.

Celebrities including Adele, Ellen DeGeneres and Beyonce have all tried their hand at the trending challenge and Blac Chyna recently even did it while giving birth.

An Irish house party recently created one with various characters you meet at every party such as the selfie girl and person who always falls asleep.

[READ MORE]

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Il Pole Dance Passport come usarlo al meglio

L'anno scorso ho lanciato il Pole Dance Passport, la prima guida alla pole dance divisa in 7 comodi livelli con tanto di foto e nome di ogni figura. A me sembrano passati già 10 anni, vista la mole di trick che nel frattempo sono usciti. Ma ci sono alcune figure che non si può non saper […]

OG Trickin' - the chopper

Say hello to the helicopter/chopper/inverted V/inverted straddle

The chopper is the hobgoblin of many a poler. I struggled with it for a long time before I built the strength to go into it with control and hold myself there.

A basic that's not so basic

First and foremost, bear in mind that this is not necessarily a beginner inversion–it's a difficult move because you are supporting yourself fully with your hands/arms/shoulders/back. Hear a lot of polers talk about rhomboid and intercostal strains? Yeah. Much of the time those come from incorrect or uncontrolled inverted V work–or from repetition without rest.

Get your body ready

Some conditioning moves that are primo when it comes to nailing your inverted V: knee tucks with your grip in invert position on the pole (knees to SHOULDERS, think froggy legs), knee tucks into tuck-and-tip while holding the pole as though you're going to invert. Another good one is the yoga plow done slowly, using your core to control every inch of movement.

Check yer form!

Bad form can trouble you even if you are strong enough. Keep your arms bent until you're inverted and your hips are close to the pole, then straighten them a bit. I prefer to keep some bend in my arms the entire time because it's much (MUCH) easier to keep my back and shoulders engaged. If your arms are completely straight, it's very possible that, in straightening them completely, you've also “roached” your back slightly, meaning you've rounded out in your upper back. If you're doing that, you're not engaging your shoulders–it's almost impossible to do so, in fact.

What's good form feel like?

Here's a test that you can do, right now. Grab something stable and capable of holding your weight–a door frame works well for this–with both hands and hang your weight back from it until your shoulders round forward. Now try to pull your shoulders back and down into a position of strength. Tough, eh? If you want to move your body at this point, it'll have to be through your biceps, because your core, back, and shoulders are all being stretched to the point where they're basically useless to you. If you were to roll out of an invert from that position you'd probably do so quickly and without any ability to control your descent, and those muscles would all snaaaaaap back into position. It wouldn't feel good, not at all.

Now take the same position while keeping your shoulders back and down and engaged the entire time. Do you feel stronger, more stable, more secure? You should. BlogThis!Share to XShare to FacebookShare to Pinterest