// Preparing Yourself For a Fitness Competition

 Are you considering preparing yourself for a fitness competition? If so, you will want to read this blog post! It will discuss both the mental and physical aspects of competition prep and also talk about what you need to do in order to be mentally and physically ready for your big day. So, whether you're just starting to think about competing or are already in the midst of your prep, this post is for you!

1) Get your mindset right;

The first step to preparing for a fitness competition is to get your mindset right. This means getting rid of any negative thoughts or self-doubt that you may have about your ability to succeed. Remember, you are capable of anything you set your mind to! So, believe in yourself and know that you can do this.

In addition, it is also important to have a positive attitude towards the competition itself. This means treating it as an opportunity to showcase your hard work and dedication rather than something to be anxious about. Remember, you are prepared, and you will do great!

2) Set realistic goals;

When you are preparing for a fitness competition, it is important to set realistic goals. This means clearly understanding what you want to achieve and being realistic about your chances of success. If you set your sights too high, you may end up feeling disappointed if you don't reach your goal. On the other hand, if you set your goals too low, you may not be motivated to put in the necessary work.

Find a balance between setting ambitious yet achievable goals. This will help to keep you motivated throughout your training and prep!

3) Get your body ready;

Of course, preparing for a fitness competition also requires getting your body physically ready. This means ensuring you are in peak condition and have put in the time and effort to train properly. If you have any concerns about your physical readiness, be sure to speak with your coach or a medical professional.

It's important to make sure that you are eating a healthy diet and getting enough rest. Both of these things will help to ensure that you are physically prepared for the competition.

4) Get your paperwork in order;

If you plan on competing, it is important to ensure that all of your paperwork is in order well in advance. This includes things like your membership to the organization hosting the event and any other necessary documents. You can avoid any last-minute stress by getting everything squared away ahead of time.

Don't leave your admin to the last minute - get everything organized well in advance so that you can focus on your training and preparation!

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5) Train, train, train!

Of course, one of the most important parts of preparing for a fitness competition is to make sure that you are adequately trained. This means putting in the time and effort to prepare your body for the event. Be sure to speak with your coach about an appropriate training plan.

Remember, you need to be physically and mentally prepared for the competition. So, remember to focus on your mental preparation as well!

6) Get organized;

Now that you know what you want to achieve, it's time to get organized. This means creating a plan of action and sticking to it. First, ensure you know exactly what you need to do each day, week, and month to reach your goals. And then, make sure you stick to that plan! This will help keep you on track and motivated throughout your prep.

7) Stay hydrated and eat clean;

Another important part of preparing for a fitness competition is to make sure that you are staying hydrated and eating clean. This means drinking plenty of water and eating healthy, nutritious foods. It is also important to avoid processed foods, sugary drinks, and excessive amounts of caffeine. All of these things can interfere with your training and preparation.

So, make sure you are drinking plenty of water and eating clean foods in the weeks leading up to the competition. This will help to ensure that you are physically and mentally prepared for the event!

8) Get plenty of rest;

Finally, remember to get plenty of rest. This is crucial for both your mental and physical health. Make sure you're getting at least 7-8 hours of sleep each night and taking time to relax daily. This will help you stay focused and energized throughout your prep.

9) Get the necessary supplements in;

In order to perform at your best, it is important to make sure you are getting the proper nutrients. This means taking supplements that will help fill any gaps in your diet. Some of the most important supplements for fitness competitors include protein powder, BCAA's, Creatine, glutamine and Try Steel.

In conclusion, there are many things to consider when preparing for a fitness competition. Make sure you have a clear goal, get your body ready, get your paperwork in order, train properly, and stay hydrated and well-rested. By following these tips, you can be sure that you are adequately prepared for the event!

// Home Clean But It Still Smells Bad - What’s The Problem?

Most American households vacuum their home on a weekly basis. Those who have hard flooring installed tend to mop just as frequently. Carpeted homes also get a deep wash up to twice a year, according to surveys. The bottom line: American homeowners and tenants like to keep their homes clean. 

So why does it feel like your clean home doesn’t smell as fresh as it should? Believe it or not, cleanliness and smells do not necessarily go hand-in-hand. Most people assume that bad smells are an indication of messy and untidy occupants. In reality, bad odors can come from a variety of places inside your home. So, let’s explore some of the main culprits that ruin your clean home’s ambiance. 

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Poor indoor air quality

Did you know that, in many cases, the indoor air quality in the average American home can be more polluted than the outdoor air? This might sound crazy, especially if you’ve been stuck in the middle of traffic car fumes before. But you are to consider what your indoor air is made of. 

VOCs make up a major part of your indoor air. They can be emitted by furniture, decorative elements, and even chemical products. Your cleaning product, for example, could release a lot of toxins in the air, which can lead to a long-lasting bad odor, even when the house is clean. 

Additionally, HVAC units and air vents can also bring toxins and dust into your home. This can occur because of ineffective filters in the unit, or sometimes because they suck the outside air before releasing it inside your home. 

Adding an air purifier into your main room can help control air quality issues and hopefully remove bad smells!

Sink blockage

Blockages occurring in the pipes underneath the sink or in the garbage disposal may not be apparent from the outside. The water or garbage may still appear to evacuate freely. However, blockages further down in the system can lead odors to travel back into your kitchen. Typically, it’s easy to tell whether you have an issue by identifying the origin of the smell. Your nose will guide you in no time. 

You can typically clear small blockages with a little soapy water to ensure the blockage can be washed away. However, if it is a frequent occurrence, you will need to reach out to a professional to get your system inspected and cleared. 

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Pets at home

If you are a pet owner, you need to make it a priority to keep your pet and their enclosure clean. Something as silly as letting the cat litter tray go full can leave an unpleasant smell that will last for days, even long after you’ve emptied the tray. 

Young pets and senior dogs and cats are sometimes prone to accidents. These are also part of life with a pet. However, when their accidents go unnoticed because they occur while you’re not at home, urine can seep into the floor or the wall. Getting rid of these persistent smells can be tricky with traditional cleaning products. Ideally, once you’ve identified the spot, you want to spray it first with vinegar and then with a specialized enzyme cleaner

Also, a reminder for all pet owners that regular washes can go a long way. Dogs, especially, can gradually develop an unpleasant smell if you don’t follow a regular bath routine. 

Invisible mold

Mold loves a dusty and humid environment. Places such as basements and under-roof areas are some of the most commonly overlooked spots. Just because mold grows out of sight, it doesn’t mean you can’t smell it. On the contrary, mold spores can travel in the air. 

When you come across this distinctive musty odor, there are some important places to check for mold:

  • Basement

  • Loft

  • Behind pipes and units in the bathroom

  • Underneath the sink

  • Between furniture and the wall (especially in rooms where the windows are wet to the touch)

  • Inside your insulation 

If you notice a sizable mold infestation, it’s best to leave the matter in the hands of professional mold removal teams. They have access to tools and products that are not available over the counter. 

General malaise

You’ve checked every possibility, and there is nothing wrong with your home. But you still perceive an unpleasant smell you can’t get rid of. What if the smell was in your mind? Did you know that olfactive perceptions can be manipulated by your mental health? Stress and depression can make things smell bad, even when there is no direct issue. So, if you recognize symptoms of emotional and psychological malaise accompanying the bad smells in your home, this could be linked to mental health issues. Don’t ignore the signs, seeking mental health treatment is essential to your well-being. 

Bad smells inside your home can highlight problems with your structure, your ventilation systems, your pipes, or sometimes even your mental health. Regardless of the issue, masking it is never the answer!

// The Best Things To Do After A Car Accident

 The Best Things To Do After A Car Accident 

Cars are wonderful things. They give us freedom, they make life easier, and – for some, at least – they are fun to drive and even just to look at. The problem is that they can also be dangerous, not just for the driver, but for passengers, other road users, and pedestrians. The more we drive, the easier it is to forget that this is the case because we get through another journey unscathed. Even near misses don’t faze many people.

Sadly, for all kinds of reasons, accidents can and will happen. Sometimes this means minor injuries and some inconvenience, and sometimes it is much more serious. No matter what the situation, however, there are some important things to do after a car accident; read on to find out what they are.


Photo by Alessia Marzotto 

Go To The Doctor 

As we said, some car accidents are very minor, and perhaps you weren’t even in the car at the time – sometimes accidents happen to parked cars. If that is the case, it’s certainly not a requirement to see your doctor for a check-up. However, if you were in the car, even if it was only a small tap, it could be worth getting checked out. 

The human body is a delicate thing, and although sometimes we don’t realize it, it can be damaged in a number of ways. It’s better to check to make sure all is well than to assume nothing is wrong and hurt yourself more in the process. 

Call Your Insurance Company 

In all the potential confusion and upset that a car accident can bring about, it’s easy to forget what you should or should not be doing. However, it’s crucial never to forget about calling your insurance company to let them know what has happened. You need to do this even if the accident was your fault, as the other party involved will want to claim for damages and injury, and they will do so through your insurers.

 You’ll need to explain exactly what happened, as far as you can work out, at least, as sometimes it’s not altogether clear. You’ll also need to pass along the contact details of the other driver or pedestrian, as well as the make and model of all the vehicles involved. It’s a good idea to take photos as this will make things easier down the line.

Seek Legal Counsel 

In some cases, blame isn’t easy to work out, or there are other factors in play that mean you have to seek additional compensation. Perhaps the accident meant you lost money due to not being able to work, or perhaps there are large medical bills to pay.

In this case, even if you have insurance (which you must, as it’s a legal requirement), it’s a good idea to seek legal counsel. If you decide to pursue compensation after car accident, it could mean that your personal injury attorney is able to get you the money you need to put your life back on track. This could be very important, especially if you are struggling in terms of your finances or your health. 

// Use These Hacks to Make Your Home Life Simple


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We could all do with a simpler way of life, so why not use hacks when you can for shortcuts? In this article, we have some simple solutions to common issues; following them this winter will make your home life easier and make you more popular when it comes to social gatherings.  

Simple Peeling 

If you love oranges, you’re not alone; there’s nothing better than squeezing fresh orange juice in the morning and getting an instant hit of vitamin D; especially in the winter. The trouble is the squeezing process; it can be messy, time-consuming, and painful if you have a little finger cut. 

The simple way to peel an orange, clementine, or tangerine is right here! Instead of squashing your thumbs into the top of the fruit, use a knife to slice the top and bottom of the orange on a chopping board. Next, cut a line down the side, and the orange should unfurl with the segments.  

Simple Washing 

Most people have a dishwasher that they fill up over a few days and wash all at once, but this isn’t always suitable for a blender jug that requires more dexterous daily washing. If you use a blender every day for a smoothie, you need a simple way to wash the jug without a machine. 

The answer is surprisingly simple. Instead of using a washing-up brush to clean the blades at the bottom, fill the jug with soapy water and put it back on the hub; you can then blend the soapy water in the blades, which cleans them quickly and thoroughly. Finish it off in the sink.     

Simple Cleaning 

Cleaning the house can be an arduous task, especially when you are busy with your work and the family; when do you have time to deep clean the kitchen and the carpets? If you are feeling overwhelmed with housework, why not call in some additional help with a professional service? 

A professional Professional Cleaners has a range of services to suit all requirements; whether you need a basic clean or a deep clean, you can find a service to suit; a professional cleaning service can also take of carpets and upholstery to prepare your home for the festive season.  

Simple Chilling 

If you are at a party or you have bought beers at short notice, you might have an issue; how are you going to drink them when they are still warm? The alternative is to put them in the fridge and wait around while the party gets started without you. Unless you have a fast chill solution. 

It’s possible to create a lovely chilly beer in just ten minutes using this simple hack. Get some paper towels and sock them in water; now, wrap the wet paper towel around the beer and put it in the freezer; in ten minutes flat, the beer will be chilled. But don’t leave it too long, or it bursts.  

Simple Sleeping 

If your PC falls asleep every time you walk away from it, you could try this simple hack. Make sure your mouse is raised when you leave the desk; the best thing to do is to sit it on top of a small raised platform like a leather belt or a notepad; this prevents the screen from sleeping.