Archive | October, 2017

Is Aftershave Needed When Using Electric Razors?

Generally, men use aftershave lotions or creams after shaving their facial hair. Aftershave contains moisturizers that smoothen and soften your face. But, when using mens electric shavers, do you really need to apply aftershave?

Mens electric shavers have been manufactured and sold around the world for quite some time. Both men and women have even moved on from traditional razor blades to electric shavers in removing unwanted facial hair. One of the most important benefits you can get from using an electric razor when shaving is that you get a clean shave without the necessity of using aftershave.

Electric razors are one of the most convenient shaving tools. Though, for those who are always busy or in a hurry, some people do not have the luxury of time to use electric razors, much less the traditional razors which require more shaving time than is comfortable for a busy bee.

By using an electric shave, you don’t really have any need for shaving creams or foams on your face. As a matter of fact, the only thing you need is electricity—plus your electric razor, of course. Applying or lathering your face with an aftershave is an option when you are using an electric razor.

However, using aftershave or pre-shave can benefit you as well. Pre-shave lotions or pre-shave creams can harden your facial hair and make them stand, providing ease when you remove them through electric razors. Consequently, you need to choose a pre-shave that is suited well for electric razors.

Aftershave, on the other hand, can help in closing and tightening your pores after shaving. Also, it helps moisturize your skin. However, if you have a sensitive skin, you ought to avoid using aftershave or other alcohol-based aftershaves. As an alternative, you can use a relaxing aftershave balm—or make one of your own from organic and all-natural ingredients.

In addition, using aftershave can damage your skin specifically if it is sensitive and it has cuts and wounds. Aftershaves are used primarily for desensitizing your skin after shaving. It is much recommended that you wash your face. Also, if your face has small cuts or wounds, you should not use aftershave. It might penetrate into your inner skin, causing irritation.

Applying aftershave on your face after using mens electric shavers is really just your choice. If you want to make your face look softer then you can use aftershave, but really, it’s not a requirement.

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Cystic Acne – Is It Causing You Grief? Look No Further, Help Is At Hand

Cystic acne is the severest form of acne and is hard to control. It can have big emotional costs and unpleasant long-term consequences. If there are bumps under your skin, say on your face or shoulders, then you could have cystic acne. If you owe it to yourself to find a cure then read on.

Cystic acne sometimes flares up when blocked oil glands in the skin burst. Bacteria in the pus seep into the surrounding tissue and breed rapidly. More pus is produced as the infection spreads and quickly forms into cysts, which are usually found in the deepest layers of the skin, especially on the face, back, and shoulders.

The accumulated pus can be painful and makes the skin tender and itchy. But you should never scratch or squeeze cysts because the infection will spread into nearby tissue if they rupture. Swollen, pustules and cysts typically appear on the skin of sufferers and are unsightly. The red, inflamed scars may be visible for years before slowly fading away. In some people, they become permanent.

Genetics largely determines whether or not you get cystic acne. For instance, your sebaceous glands may have a genetic tendency to manufacture extra oil if you have a hormonal imbalance. That excess oil clogs up pores in the skin, producing perfect conditions for bacteria. An imbalance of hormones can be caused by:

  • Toxins made by bacteria in the body
  • Stress brought on by things like a lack of sleep or fear (stress causes the adrenal glands to produce a hormone called cortisol that stimulates the sebaceous glands).
  • Allergic reactions to chemicals in various drugs and cosmetics
  • Alcohol, beverages containing caffeine, and foods with lots of histamines (e.g. cheese, red wine, bacon, and yogurt).
  • Life cycle changes such as the onset of puberty when the body starts manufacturing male sex hormones.

Your internal acne environment is clearly a very complicated place. An effective cure for cystic acne therefore has to be comprehensive and versatile. It needs to:

  1. Be capable of neutralizing all the underlying causes of your acne
  2. Quickly restore and permanently maintain your body’s natural internal balance
  3. Work on all parts of the body, especially the face and shoulders where acne can be particularly severe
  4. Be realistic, and easy to incorporate in your current lifestyle
  5. Be straightforward and follow a logical, well-organized format
  6. Be easily customized into a strategy that satisfies your body’s unique requirements.
  7. Provide ongoing counseling and support from knowledgeable health experts

The holistic approach is the best way to get rid of cystic acne. A safe, natural alternative, it has cured many people of stubborn acne. It doesn’t resort to costly drugs or creams, and will make you look better, feel better, and give back your self-esteem and confidence. Most important, you can adapt it to fit your body’s unique requirements. This last characteristic of the holistic approach makes it truly effective against all types of acne on all parts of your body.

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BODYBUILDING & "Paralysis Through Over-Analysis" or "Don’t Over-Think Bodybuilding"

Over the past month I have been thinking about the successful people as well as the unsuccessful people in bodybuilding, health and fitness in general. I have a LOT of contact with people locally as well as worldwide and here’s what I have noticed.

“There are many smart trainees who spend way too much time pondering different strategies and ideas regarding training and nutrition. I try and get their mind back to reality. Don’t over-think bodybuilding!”

This type of person is very knowledgeable and reads a lot. They are well informed and have researched all the latest training and diet information. They can discuss all the virtues and drawbacks of the different diets and workout programs on the market. They can also tell you the latest news about various internet muscle building Guru’s, bodybuilding champions and fit movie stars. Unfortunately, despite all of their knowledge about bodybuilding diets and training routines it doesn’t seem to be doing them much good – their physiques are usually subpar. This makes me think: is too much knowledge actually disadvantageous to building a great physique? Or could it be that they spend more time thinking about diet and training than actually doing the diet and training.

So what good is knowledge if the knowledge doesn’t convert into muscular gains? If you cram your brain full of information on diet and training how are you to sort through all of this and determine what you should and should not do? Everyone says their diet, workout, supplement or whatever is effective or the best. The truly best diets and training routines are rare and elusive. The over-thinking bodybuilder is constantly trying to sift through all the information for what is “the best” routine they should be following.

The solution to the problem is less thinking and more action. When you over complicate bodybuilding you actually retard your rate of progress. Too many choices and too many high ideas create “paralysis through over-analysis” where the bodybuilder is actually paralyzed from staying on one routine or diet because they keep thinking that maybe they should be on a different diet or workout routine.

So what should you do? Train hard, heavy and often. Lift lots of weights, do your cardio workouts. A real bodybuilder is pumping iron 3 to 5 times a week and using all kinds of different methods for muscle strength and pump. Don’t miss a workout unless it is for a reason that you really have no control over or an emergency.

Nutrition is the cornerstone. Without a disciplined approach to your daily eating regimen you will never be successful. Hearty and healthy eating is combined with intense workouts and cardio sessions for lowering body-fat down to the single digits. You have to eat clean foods.

Supplementation and YOU! A well thought-out nutritional supplementation program will enhance and accelerate muscle growth and fat loss.

You must have realistic, achievable and exciting goals! A good goal is a realistic, attainable and exciting goal. We all need to generate enthusiasm for the process and drive to attain and maintain what needs to be done in order to obtain real and substantial results.

Set a timeframe for reaching a goal. As an example, if you wanted to lose 15 pounds then give yourself 15 weeks to do this. Set the goal, make the plan and say I can easily lose 15 pounds in 15 weeks. Then make a mini-goal, say to yourself that it is a measly one pound a week weight loss, I can do that.

Over-thinking nutrition. A healthy diet followed over time with consistency is all that is required for building muscle and losing fat. Constantly changing foods, timing and amounts of food will create instability in the metabolism as well as the mind. Constantly changing the diet will never let you know or understand what is or is not working.

Over-thinking training. The biggest mistake you can make in weight training is to continually keep changing the workout program. Train hard, train heavy and safely and on a continual basis and you can make almost any workout program a success. Once progress comes to a halt you take a seven to twelve day rest and start all over on a different workout routine. It’s that simple.

Over-thinking supplementation. Too many people believe that there exists a miraculous, safe, all natural just discovered nutritional supplement that will turn them into a Superman or Supergirl in four or six weeks. They think there exists some safe supplement that delivers steroid like results with none of the steroid risk factors. Let me tell you the truth, that supplement does NOT exist! Yes, we all can get sucked into the alluring advertisements that promise it all but the fact is this. Muscle, strength, fat loss and health are not a product, rather they are a product of consistency in clean eating, exercise and positive mental attitude toward life and living.

Want success? Start doing this today. Set in your mind a fixed goal, a goal that excites you and creates enthusiasm every time you think about it. Set up weekly mini-goals for keeping track of your progress. Establish a sound diet program and eating schedule and follow it every day. Follow a sound, progressive and challenging weight lifting routine and cardio program. Stick to the program for at least eight weeks, no excuses. Take a top of the line Multi Vitamin-Mineral tablet each and every morning and be consistent.

Follow the program for no less than eight weeks and preferably twelve weeks. Each week strive to hit mini-weekly goals. Hold this course for a few short months and I guarantee you’ll realize dramatic gains in muscle size, definition, fat loss and overall great health

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Autoimmune Disorders – Ayurvedic Herbal Treatment

Autoimmune disorders are diseases in which the immune system of the body attacks normal healthy tissue and produces different symptoms of diseases. Nearly 160 diseases are listed as autoimmune disorders; common ones include rheumatoid arthritis, type 1 diabetes, psoriasis, alopecia areata, SLE, thyroiditis, Addison’s disease, pernicious anaemia, celiac disease, Multiple Sclerosis, and Guillain Barre Syndrome.

A genetic predisposition is usually required for the commencement of autoimmune disorders, along with environmental triggers such as infections (bacteria, virus), food allergies, toxins (drugs, smoking, hair dyes, and chemicals) and physical trauma. Common symptoms include joint and muscle pain, general muscle weakness, rashes, low-grade fever, lack of concentration, weight loss, numbness and tingling, dry eyes, hair loss, breathlessness, and palpitations. The hallmark of autoimmune disorders is inflammation, which can affect the heart, brain, lungs, nerves, muscles, skin, eyes, joints, kidneys, glands (thyroid, pancreas etc.) and produce symptoms according to the organ and tissue affected.

The modern system of treatment of autoimmune diseases is by suppressing the immunity with the use of steroids or non steroid medicines such as cyclophosphamide, and vaccines where possible. This treatment can give good results on a short-term basis but it does not cure the autoimmune disease and can result in serious side effects later on. Ayurvedic treatment scores positively in this aspects because it brings about immunomodulation so that the body defence system can gradually take over and help cure the disease completely. This may possibly take more time; immuno-suppressants can bring about improvement of symptoms within a few weeks to a few months, while Ayurvedic treatment may be required from a few months to a few years, depending upon the severity and complexity of the disease.

As mentioned earlier, inflammation is the hallmark of all autoimmune diseases. Steroids can treat inflammation very well; however, the long-term side effects of steroids can be as serious – or probably more serious – than the disease itself. Ayurvedic herbal medicines can significantly reduce pain and inflammation in chronic rheumatoid arthritis. Itching and recurrence of psoriasis can be treated very well with Ayurvedic treatment. Herbs can effectively treat inflammation of glands such as that occurs in thyroiditis, or inflammation and destruction of arteries, nerves, mucosa, muscles, connective tissue and skin such as that occurring in SLE, celiac disease, scleroderma, multiple sclerosis, Guillain Barre Syndrome etc.

While steroids and immunosuppressants are common therapy for all autoimmune disorders, the Ayurvedic treatment for each autoimmune disease varies considerably according to the body organs or systems affected. Medical protocol for treatment will also vary considerably according to the severity of symptoms, as well as the treatment response of affected individuals. Most medicines which act on the ‘Rakta’, ‘Mansa’, ‘Med’, and ‘Majja’ tissues are effective in the treatment of autoimmune disorders. These include herbs like Manjishtha (Rubia cordifolia), Saariva (Hemidesmus indicus), Kutki (Picrorrhiza kurroa), and Patol (Tricosanthe dioica). Immunomodulating herbs are also quite important for treating autoimmune diseases and include Ashwagandha (Withania somnifera), Bala (Sida cordifolia), Guduchi (Tinospora cordifolia) and Amalaki (Emblica officinalis).

Most affected individuals on immuno-suppressants experience a relapse or flare-up after about 5 to 6 months of therapy. Ayurvedic treatment may bring about improvement within 4 to 6 months; however the slow improvement is worth it since the patient start going into a full remission and the disease can be completely controlled with regular therapy of 12 to 24 months. After this, medicines can be gradually tapered and stopped completely. Further treatment can be given as short courses as and when – or if – required. Ayurvedic treatment can thus be utilized successfully to provide a comprehensive treatment for most of the common autoimmune disorders.

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How to Choose the Right NLP Training

Have you been thinking lately to take a NLP Program in order to boost your success or your personal life satisfaction? These are some important facts you should take into account before decided on a particular Program:

– There are many NLP trainings out there and they differ mainly on the depth and solidity of their education. Be aware that there are many short introductory NLP Programs. Unless you want an overview on NLP techniques, you should know that these trainings give you basic tools as for you to “taste” the method, but will not bring you with a whole NLP deep training. Be careful and note if your program has a well qualified trainer and gives you trust.

– All NLP programs usually offer 4 different levels of training according to its emphasis and deepness of its education:

1. Diploma

2. Trainer

3. Practitioner

4. Master Practitioner

Decide which program suites better what you look to achieve.

– Most courses are set to aim at general views of NLP methods and techniques. However, some programs emphasize more on certain matters: business, sports coach, group therapy, personal satisfaction and so on. If you are looking on a specific program, make sure the one that you choose is targeted and works on that particular subject matter that you are looking for. However, most people at first look at a simple and global training to start with.

There are many things to take into account before making a good decision, but generally NLP Programs (if well-chosen) will be worth the time and money.

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Cheerleading Benefits

Cheerleading is a sport which includes all the art and talent of dance, tumbling, cheers, jumps and stunting. Cheerleading always help to lead the spectators of any events to cheer on the teams, especially in the sports. Cheerleading always draw more attention to the event and encourage the concentration, involvement and participation of the audience to a particular event. The people, who do these activities of dancing and cheering, are called cheerleaders. They are the people who are talented and trained with the athletic abilities.

Being a cheerleader always take a lot of practice and dedication. The common and important factor of cheerleaders is that they are hot. Those who do the cheer leading need to get in to shape. Cheerleaders usually will be very flexible. Cheerleaders will be always confident with themselves. With out confidence, no body can survive in the field of cheerleading. Cheerleaders also need to learn the basic hand movements and jumps. They should work on and maintain the dance skills, voice skills and tumbling is always a part of their try-outs. A cheerleader always requires marvelous talent, energetic personality, and the ability to bring smiles to the spectators of the events.

Cheerleading profession has always got so many benefits other than money. Cheerleading improves the confident in us. Cheer leading makes us learn how to perform in front of a huge audience, under certain pressure. It gives the opportunity to study the proper way to bond with the opposite sex. Cheerleading can help a person to be positive in the attitudes. As cheerleaders know how to root each other and also the team they are cheering for the good and the bad. They will be always optimistic in the life. The cheerleaders will be constantly moving and have some regular schedules in the work outs. This helps them improving the stamina, fitness of the body, coordination and strength. Being more conditioned and coordinated can help them in many other aspects of the life too. Cheerleading also improves the team work skills and also helps to give trust in other people of the team.

When cheering on the home team, the cheerleaders should do all the stunts and maneuvers like flipping, twirling, pyramids, jumps, tossing etc. So as there are a lot of chances to get hurt, cheer leading can be as adventurous as any other sports.

Cheerleading has been a practice or a method over the years. Cheers are not limited to football these days. Now we have the squads at basketball games, softball games, Cricket tournaments and much more games. If there’s a team which demands the support, there’s a set of colorful cheers to provide it. So many constitutions and cheerleading camps provide good coaching and guiding for cheerleading. Some current cheerleaders are also giving the training for the same. Both the gents and ladies who have the talents and sincerity to the job can always make a success in the field of cheerleading.

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Early Menopause and Lupus

Early menopause occurs most often in women who are 30 to 40 years of age. It may occur in women younger than that with underlying causes. It very important that if you are suffering the signs of early menopause that you consult a doctor to rule out anything else that may be happening or a consequence of other health conditions. This is especially important if you have lupus and are experiencing signs of early menopause.

Lupus Symptoms

There are a few types of lupus including Discoid Lupus and Systemic Lupus Erythematosus. Discoid Lupus most often affects the skin. It will present as a red rash that could have raised edges. It commonly occurs on the face and scalp. The rash is not itchy but scarring on the scalp can cause irreversible hair loss. Up to approximately 10% of those who have Discoid Lupus will develop Systemic Lupus Erythematosus.

The most common complaints of those who suffer with systemic lupus erythematosus include fatigue, loss of appetite, muscle pain, arthritis and mouth/ nose ulcerations.

A facial rash (butterfly rash), photosensitivity and inflammation of the lining that surrounds the heart-pleuritis and the heart-pericarditis are also symptoms of lupus. Problems with circulation to the fingers and toes when it is really cold are also called Raynaud’s phenomenon. Inflammation of the brain, liver, and kidneys also occur in SLE. There may be a decrease in white blood cells and clotting factors. This increases the risk of infections and bleeding.

More than 50% of those with SLE will develop the flat red butterfly rash. Most SLE sufferers will develop a type of arthritis that is very similar to rheumatoid arthritis. The small joints of the hands, the wrists, and feet may swell, become painful, stiff and sometimes deformed. Inflammation of the blood vessels especially those that supply oxygen to tissues can cause nerve injury, injury to the skin, or injury to an internal organ.

These are some of the major and most common symptoms of systemic lupus erythematosus. Within each symptom is a set of sub-symptoms that result from the main symptoms. Lupus is an autoimmune disease that can be very treatable. It may also cause death depending on which body organs are affected.

The diagnosis of systemic lupus erythematosus is determined if a patient has four or more of eleven criteria. They are: malar-butterfly rash, discoid rash with patchy redness, photosensitivity (sensitivity to light), mucus membrane ulcers, arthritis, pleuritis and pericaridits-inflammations of the linings of the heart lungs along with pain when breathing, kidney abnormalities including an abnormal quantity of urine protein or clusters of cellular elements (casts), brain irritation, blood count abnormalities, immunological disorders-abnormal results of such tests as Anti-DNA, or anti-Sm, testing positive for antinuclear antibody.

Other tests could include a Sedimentation Rate, blood chemistry and evaluation of body fluids, as well as tissue biopsies. SLE can also cause one to enter early menopause

Treatments of systemic lupus erythematosus include get more rest during the active phases of the disease. Inadequate sleep is key in the progression of fatigue in SLE patients. A doctor must focus on poor sleep and the effects of depression, insufficient exercise and patient’s personal care coping abilities on their over-all health. Drugs that are used to relieve symptoms of SLE include non-steroidal anti-inflammatory drugs that help muscle, joint and other body tissue pain.

Corticosteroids are stronger in lessening inflammation and restoring the ability to function when SLE is active and they are helpful when internal organs are involved. They can be delivered in a number of forms but they have some serious side effects in long-term use at high doses. Thinning skin and bones, weight gain, infections, diabetes, facial puffiness, cataracts and even death (necrosis) of large joints are also possible. There is a wide variety of types of drugs used to treat mild to severe cases of SLE.

Symptoms of Early Menopause

Lupus and early menopause have some common symptoms. Sleep problems, heart palpitations, headaches and hot flashes that can occur in lupus and the patient not are menopausal. Irregular periods and bleeding are classic signs of beginning menopause. If you are a woman with lupus menstruation can continue but as has been mentioned become irregular and cease altogether catapulting you into early menopause. Other symptoms of it include appetite changes, weight gain, body aches, and mood swings all of which can also occur in lupus.

Early menopause in lupus can occur as a result of the disease itself. It can also be a result of the medications used to treat lupus. It can also be a result of heredity as opposed the disease or treatments of the disease.

Treatment of these symptoms can be HRT- hormone replacement therapy, anti-depressants, and anti-inflammatories. These treatments can have some very serious side effects such as increased risk for heart attack and some cancers. Most women seek to avoid these side effects and turn to natural treatments such as herbal supplementation.

Herbal supplements may also include vitamins such as B-complex and C vitamins and minerals such as magnesium and zinc. In order to get the highest quality supplement there should be no fillers or preservatives. The ingredients will have had the molecular path tested at the molecular level and their interactions evaluated as well. Only standardized herbal extracts are used and they are made to meet pharmaceutical grade standards. This all helps to guarantee top quality and consistent dosing from capsule to capsule.

Conclusion

Lupus is an autoimmune disease that can attack the skin discoid lupus erythematosus and systemic lupus erythematosus that affects the joints and internal organs. It is a connective tissue disease. Either the disease itself or the medications that are used to treat lupus can put a woman into early menopause. A doctor’s examination will help to determine the best course of treatment including the possible benefits of herbal supplementation.

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Herbal Remedies For Constipation – 3 Herbal Remedies That Can Help End Your Constipation

You are hardly limited when it comes to herbal remedies for constipation; you will find that there is really a long list of herbal remedies for hard stools. Many herbal treatments are amazingly effective and provide super fast relief for your constipation issues too. Three common herbs for hard stool treatment include:

  • Alfalfa
  • Calendula
  • Lemon Balm

Alfalfa

Alfalfa is a wonderful herb loaded with Vitamin K. The latter vitamin promotes the production of healthy bacteria inside the intestinal tract that help in breaking foods down so that they can be more readily assimilated. This herb also has a high level of chlorophyll which helps boost the immune system and promotes faster healing. What is really nice about this herbal treatment is that it is loaded with all natural fiber: a common remedy for constipation. What’s more, this herb has anti-inflammatory agents which can help to sooth irritated intestinal tissues. Finally, Alfalfa is also an herb that is filled with a number of vitamins that offer antioxidants which help in destroying cancer-causing free radicals in the body too.

Calendula

Calendula, also identified under the common name Marigold, has been a long revered constipation treatment. A tincture made from this herb can be stirred into a cup of water and consumed three times daily for constipation relief. Calendula is also wonderful as a tea and works well in soothing issues related to stomach ailments. A single teaspoon of dried Calendula leaves can be steeped in hot water for a few minutes and consumed for hard stool relief. As a natural anti-inflammatory, this herb can be safely consumed in order to alleviate irritated tissues in the digestive tract too.

Lemon Balm

If you are having constipation and cramping, you can take Lemon Balm to alleviate the cramping; this herb is an all natural antispasmodic herbal treatment. Lemon Balm has been used for many years to treat issues with gas, flatulence, bloating, and abdominal cramping and it helps to naturally relax the digestive tract. This herb can be easily consumed as a tea by steeping some leaves in a hot cup of water.

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Hair Straighteners: Titanium Vs Ceramic

Hair straighteners, or flat irons, have been around for over a decade now, and many different types have been produced in that time. Differences in style, heat settings, heating technology and most notably, plate materials. The plates, or blades, are the point of contact between the hair and the hair tool, and therefore, can be of huge significance when it comes to how your iron performs. Up through the late 1990’s, Teflon or aluminum plates were pretty much the common material. As innovation progressed, hair tool developers realized that these materials cause hot spots, and damage to the hair due to the uneven heat distribution.

In the early 2000’s, a ceramic coating was placed on the aluminum plates. This coating provided a more even heat distribution, and less damaging effects to the hair. It wasn’t long before some companies started developing solid ceramic plates. The solid ceramic plates have great heat distribution, but are brittle, and over time can crack. These cracks end up snagging the hair and give the user a terrible hair straightening experience.

Although ceramic is still being used in many large brands such as CHI and Conair, it has its issues. The manufacturing process for ceramic coated plates is not high tech. Molten ceramic material is sprayed like paint, onto the contact surface of the aluminum plates. The plates are then kiln-heated to cure. The small layer of ceramic that is approximately 0.2mm in thickness, doesn’t provide an extreme amount of protection from the heaters within the aluminum plates. Also, the difference in properties from the aluminum and ceramic cause the materials to detach over time, and eventually the coating rubs off, giving you essentially, an old-fashioned aluminum hair straightener from the 1990’s.

In the mid 2000’s, companies like Ozon and Babyliss discovered the properties of titanium could make a better flat iron. By 2011, titanium had become the newly accepted professional choice by hairdressers. The titanium plates widely used today are not 100% solid titanium, but rather, an alloy commonly referred to as nano titanium, which has just enough of the element to get the desired properties, without getting the undesired ones. Titanium plates last for years, never crack or scratch, and outlive the iron itself. The composition of the plates also give the plates the most even and responsive heat distribution, giving no hot spots, and allowing the iron to glide smoothly through the hair.

In conclusion, in the battle vs. ceramic and titanium flat irons, titanium wins without question. Ceramic irons perform as well as a titanium iron, for the first month or so, but after time, the plates, whether solid or coated, give way, and eventually snag and damage hair.

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Developing Soccer Speed – 5 Ways to Use Hills to Run Faster

Using hills to run faster will work if you do it properly. If you go about hill running for conditioning you may end up with overuse injuries. Less is better than more. Any type of hill running should be completed after your warm up and before your soccer training. Hill training should not be done at the end of training when you are tired!

Ideally you want the hill at a 45 degree angle and you need five to ten yards. Remember less is better than more.

Here is the progression of exercises:

1) Crawl up the hill for five to ten yards -do this five times and each time increase the speed.

2) Walk up the hill for five to ten yards with a forward lean from the ankles – five times

3) Walk up the hill for five to ten yards with a lean from the ankle with a partner giving you some resistance by holding you at the waist or using a beach towel around your waist

4) Run up the hill with your partner giving you some resistance. Focus on driving the leg into the ground. Rest for 30 seconds to a minute and repeat.

5) Run up the hill for 5 to 10 yards as fast as you can. Rest for 45 seconds to a minute then repeat.

If you have a partner you can switch up in between runs for exercises 3 and 4.

After the exercise do some light foot work with the ball for recovery and preparation for the day’s soccer training.

These exercises force you to drive the leg into the ground by using your glutei muscles.

This exercise may be put into your training once or twice a week with a 48-72 hour break in between. These are specific strength drills for developing soccer speed.

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