Cardio Exercises for Health and Fitness

What is a cardiovascular exercise and why do we need one?A cardiovascular exercise is oftentimes referred to as aerobic exercises. It increases heart rate and improves oxygen system in all parts of our body. It is a popular form of weight loss and physical fitness activity that often takes a commercial form. Everyone must establish a workout regimen to make our heart work harder and pump more blood that will help our blood flow smoothly all throughout our body to maintain our good health; making us always feel energized, physically and mentally fit. Cardio exercise also combats depression by activating the neurotransmitters that is often associated to avoid depression putting us always in a better mental condition. It is essentially part of our lifestyle to stay well and healthy.What are the benefits we can get from this?A cardiovascular exercise strengthens the heart and lungs as well as it strengthen the muscles all throughout the body. It improves blood circulation and efficiently reduces blood pressure.It boosts the metabolism, burns calories, and helps lose weight as well as it improves mental health and lowering the incidence of depression. This form of exercise also reduces the risk for diabetes. It increases energy and helps reduce stress that promotes a restful sleep.What are the types or forms of this exercise?There are lots of types or forms of cardiovascular exercise. The lists below were among the popular and the best types of exercises. The number of calories burned opposite the type of exercise was based in a typical weight of 145 lbs body weight that performed the exercises in 30 minutes time.
Walking – 180 calories
Cycling – 250 to 500 calories
Running – 300 calories
Cross-Country Skiing – 330 calories
Rock Climbing – 380 calories
Swimming – 400 calories
Step Aerobics – 400 calories
Handball – 400 calories
Are there other ways to perform this exercise?Yes. There are other ways to perform such exercise. Again, the most popular today and is always done by many who in one way or the other has had a limited time performing the natural ways is by doing the exercises with the use of cardio machines. There are lots of these machines today in the market to choose from. One must carefully choose the best machine to use in his daily exercises that will satisfy his needs. Some of the most popular and beneficial machines that are recommended by fitness experts are the water rowing machines, the high incline treadmills, the techno gym cardio wave, the precor adaptive motion trainer, and the versa climber. A good cardio machine will let you burn of up to 500 calories giving you the benefit of a full body and cardiovascular exercise.Now that we know the benefits we can get in a cardiovascular exercise, its about time that we must start out a workout regimen that will suit to all our health and fitness needs. Stay Fit-Live Well.

9 Reasons Why You Should Choose Property Investment

Although there are many options for investing, property investment is one of the favorites. There are at least 9 reasons why we should invest in property and not other types of investments:1. The power of “Leverage”To invest in our properties have the option to not use 100% of our money, but by using other people’s money (OPM). One of the most common source is the money the bank loans. Depending on the country where we are, we usually can get a loan from banks ranging from 70% to 95%. In this case we only need to spend down payment of 5% to 30% of property price. This also means that leverage is approximately 3.3 to 20 times.2. Relatively low riskIn general, investment in property is not like investing in the stock market where prices in one day can go down and up quite significantly. Only in certain situations where the economy was bad, property investments may be affected slightly. When compared with other investment types, such as opening a business, saving money on deposit or invested in stocks, property investment has a lower risk than those investments. If we look at the risk compared with income potential, the property has a relatively low risk with good potential income from rents and capital gains.3. Two sources of income: rental and capital gainsProperty investment offers a combination of rental income and capital gains. Investing in property is not only going to give us a positive cash flow but also the potential capital gains depends on property price increment4. Full control to increase the value of propertyIf you have a property, you have full control of how you will increase the value of the property. There are many ways that can be done to increase the value of property, ranging from very simple things like painting the property. Other ways are to buy a few accessories or cosmetics, and renovations. These activities are very important especially when we want to rent or sell property. Some people do small renovations to increase the value of the property so that owners can sell at prices much higher.5. Safe and sure investment in the long termProperty prices usually will not fluctuate so much. In general, it may take some time for property prices change over time. This is different from the stock market for example where prices can change dramatically in the evening.6. Protection against inflationUnlike a savings or deposits where interest is given is usually much lower than the rate of inflation, property prices usually follow at least the inflation rate. In this case, investing in property is still a better option to protect them from inflation.7. A good vehicle to achieve financial freedomUsing rental income to generate positive cash flow, it is possible to achieve financial independence after a few years depending on the level of success of each person in the property investment. For example, if a person has income of $3,000 per month, that person can be financially free by making cash $3,000 per month with 5 properties with each property generate positive cash flow of $600 per property per month. Consider it a small house or row house, $600 rent would be very reasonable and quite conservative in this regard.8. Can reduce the tax burdenFounded the company and buy property using the name of the company can save taxes. Rental property can be considered as income taxes and usually will apply only after deduction of all expenses charged. Buying property on behalf of the company will be more profitable than buying on behalf of individuals.9. Become rich through propertyProperty investment can bring people to become truly wealthy. The key to wealth in property is through capital gains. For example, someone is investing in an apartment for $500K price with a down payment of $50K. Monthly rent of the property sufficient to pay the bank monthly installments, so automatically, financed by a bank installment monthly rent. After 20 years, the property has been paid in full and the price has been appreciated for example, to $1M (this is conservative, because the property prices in general will increase triple or even quadruple in 20 years). In this case the net profit from investment ($1 M – $50K) = $950K. If this person has 3 apartments and a total net profit would be almost $3M in 20 years. This guy really has become a millionaire with property investment.

Make Money Online Now: Fast and Free

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You are not the only one looking for ways to make money online fast, there are millions like us everywhere. Thanks to the ever-developing internet technologies, it has become easier to look for opportunities to earn. You can do this by selling stuff online, write, create websites and many more. To make it really easier for you, I have compiled the Top 5 Free ways to make money online now: Be paid just by sharing your opinion and answering surveys
Become an eBay seller
Become a Freelance article writer
Audio file transcription
Sell photos These are simple and free ways to make money online, even without an investment. Take Online SurveysTaking online surveys won’t pay huge you the big bucks and make you rich, but this could be a solution if you are looking for a way to make free and fast online money. You only need to sign up to an online survey company like Toluna.com. Registration to these websites are typically free; you just need to fill in some personal information and you should be good to go. There are many topics involved in survey taking, most are on financial products, appliances that you already use, and products that you are familiar with. There are surveys that would not take you longer than 20 minutes to complete, while there are some that may take as few as 5 minutes. You will be normally paid in points which you can use to exchange for store vouchers and credits. eBay Selling Look around you. Do you have stuff that you don’t use anymore or don’t want to keep? Stop hoarding and get rid of unwanted stuff and make money out of it! How? Go to eBay.com and look at the things being sold there, and you’d be amazed. There are people who buy the weirdest stuff, even, so it is not impossible for you to sell your items. All you need to do is to sign up for an account, take photos of the items that you intend to sell, and upload them to your profile along with some description. Be as detailed as possible so that your potential buyer will be enticed to buy the item. You can then sit back and just wait for the bids to pour right in. eBay selling one of the fastest ways to make money online, and it’s free to join, too! Sell Your Writing Talent If you know your way around words, you can make money online really quickly. There is an ever-present demand for online writers who can whip up compelling and unique articles. As you are starting out while building your profile online, your rates will be low. But I know many people who earn $20 per day when they were just starting out, so you can do this, too. There are thousands of bloggers, website owners and businesses that need a regular supply of content for their sites. If you are a fast thinker who can type fast, you might find this a lucrative career in the future. Transcription Jobs If you are among the number of people who have excellent listening skills, type really fast and have good English skills, then you can be a transcriptionist. The pay can be compared to writing, but there are clients who pay more especially if you are a regular contractor for them. You can look for clients through freelancing sites like Elance or oDesk. You can start doing this without any investment, however, you might need to invest in a good set of headphones that will allow you to hear all the words in the audio recordings you will have to transcribe. Transcription jobs are plentiful, and once you have a steady set of clients, you will find that transcribing can be one of the fastest free ways to make money online. Sell Your Photographs If photography is your passion and you find yourself short of funds, you can earn money online by selling some of your photos. You can use your computer to upload your photos to websites that store stock photos like istockphoto.com. These websites may require you to upload some samples of your work prior to being allowed access to their galleries, so it is best to prepare a nicely-put portfolio that you can use. Remember to check the website to see which kind of photos sell well and which are popular.There are so many option to make free money online fast, without the need to incur costs and invest a lot of money. The key is in looking for the right source of information.

The Best Budget Decorating Blogs for All Your Interior Needs

Whether you’re in the market for a major interior overhaul or you’re simply looking to give your home a quick and easy update, chances are you’ve spent some time online hunting for ideas and inspiration. That said, it can be pretty deflating to stumble upon a look you love only to discover the price to achieve it is well above your budget.

Fortunately, there are some killer home decorating blogs that show you how to refresh, revive, and fall in love with your home anew without breaking the bank. For a home that looks far more expensive than it costs to create, check out the following blogs for all of the interior inspiration and DIY tutorials you’ll ever need.

Quartz Countertops and Grout – One Room Challenge Week 5

Welcome back to the week 5 update for the One Room Challenge. Check out the blog posts and updates for week 1, week 2, week 3, and week 4 if you missed them. It’s crunch time now and I’ll be honest… I don’t know that this project will be completely wrapped up for the reveal date. The great thing is the reveal and hitting a deadline is not the only goal of reason for this challenge. Ultimately having a fully functional and hopefully beautiful bathroom is where we want to end up even it things are a bit delayed.

Disclosure: this post contains affiliate links.

When we left off last time the countertops had been templated, the trim was freshly painted and the hardware had been ordered. The hardware took about 1 week to arrive. We chose the Menlo Park 4″ pull from Schlub in chrome because I think the pull has the perfect mix of square and some rounded elements that make it a great transitional hardware option. We went with all pulls for the drawers and doors since the knob option in that line weren’t our favorite.

Guest Bathroom Reno: Quartz Countertops and Grout – One Room Challenge Week 5

The quartz countertops are now installed and things can be put back together. Rectangle, undercount sinks were also purchased through the fabricator. The Marble look quartz from Pental and it is gorgeous with the warm gray veins running throughout. For the edge went for a flat polish eased edge for a clean, simple look.

Guest Bathroom Reno: Quartz Countertops and Grout – One Room Challenge Week 5

Two days after the quartz countertops were installed the tile installer came back to finish up tiling the niches, installing the tile base and grout everything.

Guest Bathroom Reno: Quartz Countertops and Grout – One Room Challenge Week 5

The electoral is being relocated for the new lights. There are some drywall and painting touch ups to do and plumbing fixtures to be hooked up. Plus adding all the finishing touches ???? All those little things like towel hooks, curtain rod, and accessories will bring this whole thing together.

Townhome Remodel Phase 1

It’s been too long since I’ve updated and even longer since this work has been started. This is me sharing remodel updates, mostly for myself (but also for my nagging family members). I’m sharing photos of the progress that has been made while also document the craziness that has gone on. This is just the beginning of the remodel.

Prior to moving in I had 3-4 weeks where my apartment lease overlapped with the possession of my townhome. This allowed me, with the amazing help of my family, to paint, tear-out carpet and somewhat put back together the upstairs portion of my place so that I could have a clean room to put a bed. At least one that wasn’t completely torn apart. One area that felt more livable that the rest. If you haven’t seen or don’t remember these are the before photos from when I took possession. To list it out here are the main things that I was tacking during those week prior to me moving in.

Phase 1 Remodel Projects
ripping out baseboard, carpet and tack strips upstairs and preparing for new hard surface flooring. (this flooring will go throughout minus the stairs and bathrooms/laundry)
installing flooring upstairs (one of my installers did this)
mostly gutting the master bathroom
installing a new tub and rough in plumbing for the master and powder bath
ordering and installing a rift white oak vanity for the master
Painting (and priming where needed) the ceilings and walls of the bedrooms. Caulking and painting the crown molding in the master
replacing and upgrading the baseboard heater in the master and patch the drywall
painting the hallway and down through the stairwell
adding skirt board to the stairs
installing new carpet and pad on the stairs (my carpet installer from work did this)
removing upper cabinets on the fridge side in the kitchen
partially demoing the wall diving the kitchen (prepare to move switches, outlets, heater and thermostat)
removing drywall on wall next to bar in dining area
painting the downstairs powder bath and removing vanity to prepare for a new floating vanity
Those were the main projects that took place and then I moved in the day after Thanksgiving. Getting rid of the original, nasty cat carpet and new flooring made a huge difference to the upstairs. Also neutralizing and lightening the paint made things feel so much more fresh. I still have no baseboards but I’ll get on that one day! For now here are some photos that I snapped along the way.

I bought a townhouse: The before

It’s been a while since been posting on here but I have some new updates and projects that I have been working on. Last summer into fall I was house hunting while knowing the lease on my apartment would be expiring end of the 2019. It felt a little crazy but was a fun process for me. After a bunch of searching I found and closed on a new home!

I was lucky enough to have a few weeks of overlap with my apartment (I ended up moving out 1 month early) so I was able to get started on projects and updates prior to moving in. I’ll share more about those in the coming weeks (there are still so many unfinished things!) but for now I think it’s best to start with some before photos. Also, follow along on Instagram where I post current project updates more often. The pictures show it in the state I bought it in. It’s a great first place to me and was functional as-is but as you might expect I’m here to make things my own by doing updates that I will enjoy while living here and that will also add value and functionality to the space down the line when I sell… or maybe even keep it as a rental. My dog, Nova, has been enjoying the space as well ???? There are a couple of things to miss about my Bothell apartment but I am very ready to have my own place and space.

Guest Bathroom Remodel Sources

In 2017 the guest bathroom was remodeled. You can see more photos and read about that here. Almost everything came out and all new things went back in. From emails and comments people have been asking for sources so I have rounded up what I could in this post to share paint colors, products and links that I could find for the bathroom.

Bathroom Sources and Details:
Wall color: BM Balboa Mist
Trim and door color: BM Chantilly Lace
Floor Tile: Pental Mark Chrome 12×24 matte
Shower tile: Jeffrey Court Weather Gray 4×12 gloss subway
Niche tile: Daltile clio mosaic
Bathtub: Maax Rubix tub
Cabinet: Spencer Cabinets – painted BM Cape May Cobblestone
Countertop: Pental Quartz Misterio polished 3cm
Cabinet hardware: Schaub Menlo Park Pull in chrome
Faucets: Hansgrohe Metris single handle in chrome
Shower trims: Kohler slide bar kit, wall mount supply and Hansgrohe tub spout in chrome
Mirrors: Homegoods
Towel Hooks: Delta Tolva robe hook in chrome

specific countries

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