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January 21, 2022

5 Tips for Choosing an Effective YouTube Fitness Video – Lifehacker Australia

Filed under: Fitness — admin @ 9:00 pm

Every January, New Year’s resolutions regarding exercise means there’s a surge in intentions be more physically active. Typically, gyms and recreation centres see a boost in membership sales and attendance at the beginning of the year.

However, the restrictions placed in response to COVID-19 have encouraged many to turn to digital alternatives for exercising. One popular avenue for digital fitness is YouTube. Early in the pandemic, YouTube fitness creators saw dramatic increases in their popularity.

It’s clear that these YouTube fitness videos represent an accessible, free and convenient means to engage in pandemic-safe forms of exercise. What’s less clear to researchers is how YouTube fitness videos compare to traditional in-person instruction.

Behaviour change techniques

As physical activity and digital health researchers, my colleagues and I were interested in whether YouTube fitness creators used any behaviour change techniques in their videos to improve exercise practice and adherence. Behaviour change techniques are established strategies that can help to prompt, motivate and/or sustain behaviour changes like exercise. They include things like setting goals, planning for action, repetition and self-monitoring progress.

In a study to be published in Journal of Health Psychology, we looked at the 15 most popular YouTube fitness channels (as of Dec. 31, 2020) and studied the top five most popular videos for each channel to see what kinds of behavioural change techniques they used, if any.

Overall, videos used on average 12.5 behaviour change techniques. The most frequently used ones were demonstration of the behaviour, instruction on how to perform the behaviour and unspecified social support, which includes things like encouraging and motivating words.

How the videos introduced the behaviour change techniques also varied. For example, some creators didn’t talk during their workouts, while others voiced-over their workouts or spoke while working out. One channel, Roberta’s Gym, didn’t even feature a real person exercising, but rather a 3D model of a person performing the exercises.

We were also interested in whether the number or type of behavioural change techniques used was related to the popularity of a creator’s videos. Surprisingly, neither the number of behaviour change techniques used nor the use of any specific one was associated with a video’s views, likes or comments.The number of behavioural change techniques used also ranged from only one to 27. In fact, many of the behaviour change techniques that are frequently used with in-person training such as setting goals, creating plans or giving feedback, were mostly absent in these videos — likely a limitation of the video format.

From this, we gather that there are likely other factors that play a role in a video or creator’s popularity. It may be that people may relate to the look of a video, the instructor’s personality or the type of workouts that a particular creator has. The enjoyment or entertainment value of videos may also contribute to this popularity.

5 tips for choosing YouTube fitness videos

For those looking to find a YouTube fitness channel that can help them stick to their exercise-related New Year’s resolutions, or just as a fun and accessible alternative to other forms of exercise, here are a few tips:

1. Sample around

Don’t feel limited to just what’s popular. We’ve listed some of the most popular channels here, but there are hundreds (if not thousands) of YouTube fitness creators. Our study found that the more popular channels didn’t necessarily use more behaviour change techniques, so if you’re the type of person who benefits from more encouragement and structure, refer to our list of who is using more of them.

Image
Table of the most popular YouTube fitness channels and behaviour change techniques (BCTs) used in an average video.

2. Find what fits you and your schedule or routine

Among the top 15 channels we examined, nearly all of them incorporated high-intensity interval training (HIIT) in their videos. A lot of people like HIIT and there are established benefits to practising it in terms of both health and time. However, if the idea of a high-intensity workout puts you off, then there are plenty of popular creators that focus on longer, more steady workouts or workouts aimed at beginners.

3. Do more of what you like

A YouTube fitness channel that leaves you feeling accomplished, capable and energized after a workout is a great indication that you’ve found something that works. The better people feel about themselves and the exercise they’ve done is a strong predictor of whether they will return to exercise again.

4. Mix it up

As previously mentioned, there is no end to the fitness content on YouTube. From bodyweight exercises to yoga, dancing, weight training or walking, there are countless ways to change up what your workout looks like. Keeping exercise interesting is a great way to keep sticking to goals.

5. Take part in the community

Feeling socially supported can help people stay motivated to exercise and overcome barriers that may arise. Many creators run fitness challenges or have social media pages where you can interact with others who are also following the same videos. Some creators also host live workouts, where you can show up at a certain time and follow along and chat with them in real time.

Bringing in a friend or family member who would enjoy working out (or the results thereof) can help keep both of you accountable to your goals.

As gyms and recreation centres rotate between restrictions and guidelines for when and how they can operate, YouTube fitness videos present an entertaining and valuable alternative.The Conversation


Wuyou Sui, Postdoctoral fellow, Behavioural Medicine Lab, School of Exercise Science, Physical & Health Education, University of Victoria

This article is republished from The Conversation under a Creative Commons license. Read the original article.

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Australian Open live: World No. 4 rages at toilet drama Barbora Krejcikova said she had to pick he necklace up – for eight minutes. Photo: Channel 9

Filed under: Outdoors — Tags: — admin @ 7:43 am

Fourth seed Barbora Krejcikova has been left fuming after she left the court during her three-set scare as temper flared as hot as the mercury.

Ash Barty is the main attraction at the Australian Open tonight as she faces a tough third round clash against Camila Giorgi.

Rafael Nadal, Naomi Osaka and Alexander Zverev are also ones to watch on day five at Melbourne Park.

Meanwhile, Nick Kyrgios lost in four sets to Daniil Medvedev on Thursday night before the Russian took aim at the Rod Laver Arena crowd, who he accused of having a “low IQ”.

4th seed rages over toilet drama

Fourth seed Barbora Krejcikova has had to fight back to beat 26th seed Jelana Ostapenko in a tight battle to avoid being added to the seeded scrapheap.

While fifth seed Maria Sakkari and 24th seed Victoria Azarenka breezed through their matches, Krejcikova was immediately on the back foot, losing the first set 6-2.

But the Czech star and 2021 French Open champion bounced back, slogging out a hard four 2-6 6-4 6-4 win.

It wasn’t all her own way in the latter sets as Krejcikova copped a time violation after taking an eight-minute toilet break between the sets.

The issue came after last year’s US Open when Stefanos Tsitsipas took long breaks after every time he lost a set.

It saw the rule changed, only allowing three minute breaks to go to the toilet between sets.

When she came back Krejcikova tried to explain it, saying “you know why? Because I broke my necklace. I had to pick it up.

“And I’m getting a time violation. What’s next?”

It was just a warning so it didn’t cost her any points.

Commentator Chanda Rubin said the broken necklace “shouldn’t be a reason for more time”.

She was the first player at this tournament to cop a violation, althought it wasn’t too costly as it was her first for the match.

But it’s not the first time that Krejcikova has been part of a drama like this.

At the 2021 US Open, Krejcikova was labeled “unprofessional by Garbine Muguruza at 5-6 in the second set after winning the first and then leaving the court for nine minutes for treatment.

And as the temperatures have risen, so have the tempers.

American Reilly Opelka was also fuming against Canadian Denis Shapovalov after Greek chair umpire Eva Asderaki-Moore handed him a time voilation for taking too long to serve at 3-all in the first set.

“You’ve been on me since the second I walked out on the court. Literally,” a furious Opelka told the chair umpire.

“She’s cooked. Literally. I brought my pink bag and she’s like, ‘Oh no, turn around.”

To make matters worse, he lost the following point and the first set.

Day five schedule

Rod Laver Arena

From 11am: [24] Victoria Azarenka (BLR) defeated [15] Elina Svitolina (UKR) 6-0 6-2

[4] Barbora Krejcikova (CZE) defeated [26] Jelena Ostapenko (LAT) 2-6 6-4 6-4

[31] Carlos Alcaraz (ESP) vs [7] Matteo Berrettini (ITA)

From 7pm: [1] Ash Barty (AUS) vs [30] Camila Giorgi (ITA)

[28] Karen Khachanov (RUS) vs [6] Rafael Nadal (ESP)

Margaret Court Arena

From 11am: [21] Jessica Pegula (USA) defeated Nuria Parrizas Diaz (ESP) 7-6 6-2

[8] Paula Badosa (ESP) defeated Marta Kostyuk (UKR) 6-2 5-7 6-4

[23] Reilly Opelka (USA) vs [14] Denis Shapovalov (CAN)

From 7pm: Amanda Anisimova (USA) vs [13] Naomi Osaka (JPN)

Adrian Mannarino (FRA) vs [18] Aslan Karatsev (RUS)

John Cain Arena

Not before 1pm: [5] Maria Sakkari (GRE) defeated [28] Veronika Kudermetova (RUS) 6-4 6-1

Not before 4pm: [3] Alexander Zverev (GER) vs Radu Albot (MDA)

$220k payday shocks Aussie on live TV

There’s a reason Australia is falling for 24-year-old tennis gun Maddison Inglis — the girl from WA is just so down to earth.

The wildcard has cruised into the third round of the Australian Open and will play Kaia Kanepi tomorrow in a bid to continue her outstanding run in the tournament.

And with more rounds comes more prizemoney.

It’s an expensive profession to be a pro tennis player but grand slams definitely help fund career.

A first round exit sees players earn $103,000, but it quickly goes up the deeper you go.

A third round exit is worth $221,000, which can help set up a year, and a career.

But Australia’s newest tennis star was unaware of the prizemoney, until she was made aware mid interview on Channel 9.

“I didn’t know that. Wow that’s huge,” she said before trying to finish her sentence while addressing the prize money again.

“Sorry I didn’t know that at all,” she added. “Going into the matches I didn’t think about the money at all, which is a good thing.

“Leading into 2022 I need to find an external coach and that can be very expensive. And this takes a lot of stress off me having that money to start the year. Hopefully I’ll put it towards my tennis.”

Don’t change Maddy!

‘Beautiful’: Star’s almost perfect tribute

Victoria Azarenka was brilliant in her 6-0 6-2 demolition of 15th seed Elina Svitolina and had a great post-match interview as well.

The 24th seed paid tribute to the wheelchair tennis stars, including Australia’s own Dylan Alcott, and had some lovely words.

Only she didn’t quite get the 15-time grand slam champion’s name right.

“I just want to give a shout out to Dylan Scott, because he has been my inspiration for a while,” she said.

“I’m so proud how much involvement there is for him in Australia and those guys, the wheelchair tennis, deserve so much recognition. I just hope you guys come out and watch them because they are way better than us. That’s just my opinion. And I know it’s his last tournament and I can’t wait to see what he does next because he’s such an amazing personality, what a story, the resilience, the determination, he inspires me a lot.”

Alcott, who is going for his eighth straight Australian Open title, will retire from tennis after this years’ Australian Open.

Alcott quickly responded, tweeting: “@vika7 this made me cry! You are such a legend. Appreciate your words so much”.

However, he reposted his response a short while later.

‘Not good’: 15th seed crashes out in flames

Two-time Australian Open champion Victoria Azarenka has made minced meat of 15th seed Elina Svitolina in a scary statement to the Australian Open.

The 24th seed was never troubled against the Ukranian, powering to a thumping 6-0 6-2 victory in just under over an hour, thanks only to a prolonged final service game which went to seven deuces.

It’s the fifth time the pair have ever met and Azarenka has a perfect record in the meetings.

But after four seeds in Garbine Muguruza (3rd), Anett Kontaveit (6th), Elena Rybakina (12th) and Emma Raducanu (17th) seed all crashed out on a wild day four, it just continue the rot for the higher seeds.

The first set was particularly brutal as Azarenka won 100 per cent of her points on first serve, wiping the floor with her opponent in no time.

‘Inexcusable’: TV disaster cops more flak

American TV network ESPN has come under fire for its coverage of the Australian Open and the hits kept coming on Friday.

Respected NFL writer Judy Battista said on Twitter she has “tried to figure out how to watch every day” but has had “no luck so far”.

Respected tennis insider Jon Wertheim, who was critical of ESPN on Thursday, tweeted: “When a (very fine) reporter for a designated sports network can’t find the coverage, what hope is there for a casual fan? 2022 is lost but @AustralianOpen cannot let this happen going forward.”

Tennis writer Matthew Willis responded: “It’s inexcusable. This stuff has such a long tail impact on tennis growth too, imagine the butterfly effect of that many fans (some of which are new and maybe fleeting to the sport) not being able to watch and deciding to do something else instead.”

Star’s grunting ‘100 per cent unecessary’

Australian tennis strategist Craig O’Shannessy says world No. 2 Aryna Sabalenka — who survived a serving meltdown to progress to the third round — would be wise to ease off the grunting.

O’Shannessy, who has previously worked with Novak Djokovic, encouraged Sabalenka to make less noise and improve her game.

“Aryna #Sabalenka would be a better player in every way possible if she ditched the excessive grunting when hitting the ball. She already has the power. The noise at contact is 100% unnecessary,” he tweeted.

“I bet if Aryna #Sabalenka played some practice sets & experimented with making as little noise as possible at contact, she would uncover an improved, happier version of her game. It would also help her control her emotions. It’s a no-brainer, really.”

Star was Covid-positive when he arrived in Australia

Russian star Andrey Rublev has revealed he was Covid-positive when he flew to Australia.

The world No. 6 was allowed into the country amid fears his grand slam may have been impacted.

“I am not being tested personally now because I just got over the coronavirus,” he said.

“When I flew to Australia, I was still positive, but the level of Covid SS, as it is called, I will not lie, it was very low and not dangerous.

“I was allowed to enter the country. In addition, I spent more than 10 days in quarantine.”

He didn’t break any rules and all protocols were followed. It was suspected his positive test was the result of “viral shedding”.

Kyrgios detail catches attention of fans

Nick Kyrgios has been accused of not trying in the past but you couldn’t question his effort during a hard-fought loss to Daniil Medvedev in round two.

The Aussie was putting in the hard yards, leading some eagle-eyed fans to question if some hair dye was running onto his forehead — likening him to former Donald Trump confidante Rudy Giuliani.

Football reporter James Dodd tweeted: “Is that a bit of ‘Just For Men’ dribbling down Kyrgios’ forehead?”

Former AFL player Jason Gram wrote: “Kyrgios got a little bit of paint on top?”

Day five preview

Top seed Ash Barty and defending women’s champion Naomi Osaka can set up a mouth-watering last-16 clash as the Australian Open reaches the third round, with Rafael Nadal also in action as he targets a 21st Slam title.

World number one Barty, who has been in dominant form in 2022, faces the experienced Italian 30th seed Camila Giorgi to begin the night session on Rod Laver Arena.

Osaka, who won at Melbourne Park in 2019 and 2021, will simultaneously be playing Amanda Anisimova on the adjacent Margaret Court Arena.

Nadal faces dangerous Russian 28th seed Karen Khachanov in the late match, with the Spaniard warning that his best is still to come as he works his way back to peak form after an injury-hit 2021.

Barty, chasing a first title at her home Slam, has barely broken sweat so far, dropping only three games in two matches.

The Wimbledon champion won the warm-up Adelaide International with a serve that was untouchable, and it has been flawless so far in Melbourne as well.

“Just continually trying to make it a weapon,” she said of her serve, which has not been broken for 48 straight games stretching over five matches.

“I’m not the biggest girl out there, but I know I’ve got a sound technique and I know if I can get my rhythm right and use it effectively, it can be a weapon.”

Four-time Grand Slam champion Osaka says she has been taking unlikely inspiration during the first Slam of the year from maverick Australian Nick Kyrgios and Brit Andy Murray, who tweeted that he was enjoying watching her.

“Definitely means a lot. For me it was a really cool moment,” she said of Murray’s message.

Nadal’s path to become the first man to win 21 Grand Slams — he is tied on 20 with Roger Federer and Novak Djokovic who are both absent — could see him meet Olympic champion Alexander Zverev in the quarter-finals.

But first he needs to dispatch Khachanov — with the prospect of another Russian, last year’s semi-finalist Aslan Karatsev, awaiting in the last 16.

“I think playing against Khachanov is going to be a big challenge,” said Nadal, who said he was not looking beyond Friday’s match.

“I never think that far. Just staying focused on my daily work, on what’s coming, and that’s it. One moment in time, that’s it.”

Third seed Zverev faces Moldovan qualifier Radu Albot out on “party court” John Cain Arena, while Italian seventh seed Matteo Berrettini takes on Spain’s Carlos Alcaraz in the men’s draw.

The women’s action on Rod Laver begins with Belarusian former two-time Australian Open champion Victoria Azarenka taking on Ukrainian 15th seed Elina Svitolina.

They will be followed by the French Open champion and fourth seed Barbora Krejcikova of the Czech Republic against Latvia’s Jelena Ostapenko.

AFP

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Perth fitness will take time: Sturridge – 7NEWS

Filed under: Fitness — admin @ 6:12 am

Perth forward Daniel Sturridge says he’s no different to the rest of his Glory teammates, claiming they will all take time to get back to full fitness after ending a six-week hiatus from the A-League Men.

After being forced to quarantine in Queensland and Western Australia over the last month, Glory returned to the field in Wednesday’s 1-0 loss to Brisbane Roar.

Sturridge got 25 minutes off the bench and will come into contention for longer game time in Saturday’s clash with Sydney FC at Kogarah Oval before a game with Macarthur FC on Wednesday.

Sturridge, who hasn’t got through a full 90-minute performance in over two years, said the whole squad was likely to be subjected to rotation due to the lengthy period without a game.

“It’s about the coach (Richard Garcia) making the best decisions for the squad, it’s not about individuals,” he said.

“He has to manage the loads of the players including me because I don’t think there’s many other teams going through what we are going through in terms of schedule.

“Coming out of quarantine it’s going to put a lot of strain on everybody. I think everybody is in the same situation.

“We’re all building to the level prior to quarantine. Then to have a backlog of games is very difficult. I think there’ll be a lot of rotation due to fitness.”

The constraints placed on Perth, who haven’t played at home since the opening game of the season, were further complicated by the announcement of new border restrictions on Thursday.

The ex-Liverpool striker has spent just 10 days in WA and the new rules introduced by Premier Mark McGowan mean there is little hope of him returning there anytime soon.

But while he empathised, the former England international said there was no point the Glory feeling sorry for themselves.

“We’re focused solely on Sydney,” he said.

“We’re not really talking about the circumstances of what the future may hold. Once the game is out of the way we can have discussions about how it all feels.

“I don’t have a base in Perth so it doesn’t affect everyone else as much as me.

“These are the cards we have been dealt and we can’t get around any regulations. We’ve got to do the best we can as players to perform on the pitch.”

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20 people share how they wind down before going to sleep

Filed under: Fitness — Tags: — admin @ 5:01 am

Thanks to the glorious event that is sleep, we spend about a third of our life unconscious, with mother nature repairing our bodies and minds the best she can. This is something we all have in common.

But what about those quiet few hours before bed, when we try to unwind after a long day? It’s different for everyone.

Whether it’s doomscrolling on our phones while watching trash TV or lighting a scented candle before beginning a 10-step skincare regimen, we all tend to follow a routine before bedtime.

We’ve asked 20 people to share theirs.

Name: Freya
Bedtime: Between 11pm and midnight.
Wind-down routine: I like to shower before bed, do my teeth and my skincare routine. My partner and I do a thing called “Three Best Things” when we get into bed, where we reflect on the good from the day. In contrast to my partner who falls asleep as soon as his head hits the pillow, much to my rage, it takes me quite a while to fall asleep once I am in bed. I will usually put on a podcast (my fave for bedtime is Atlas Obscura) or listen to a Sleep Story on the Calm App.

Bedtime routine
‘I check the news sites and do some Instagram scrolling before my eyelids close.’ (Getty)

Name: Kerri
Bedtime: Depends if I’ve fallen asleep on the lounge beforehand. Usually around 10.30pm.
Wind-down routine: I go to bed and pretend I’m not going to use my device, while all the while, really intending to use both my iPhone and iPad. I check the news sites and do some Instagram scrolling before my eyelids close. I silently wish I’d remembered to put on some kind of face cream, before falling asleep to the sounds of husband and/or one dog snoring on my pillow (true story), while the other two sleep at my feet. Bliss!

Name: Samuel
Bedtime: I usually get into bed between 1am and 2am, expecting to actually try to fall asleep an hour or so after that. People usually freak out when I say this is my usual schedule, but I’m a total night owl so it works for me.
Wind-down routine: I basically do everything that any guide to getting better sleep tells you not to do… and I refuse to change my ways. The only thing I do right is brush my teeth before bed. When I get in bed I’ll respond to all of the messages from friends that I didn’t get to during the day, probably check my work emails (I’m toxic, I know), and do the day’s Wordle. After that, I’ll scroll my Reddit feed until my eyes start to hurt, at which point I know I’ll be able to get to sleep soundly. I know we’re told not to scroll on our smartphones before going to sleep, but I’ve curated my Reddit feed to only show wholesome, light content (I really like r/whatisthisthing, r/whatswrongwithyourdog, and r/oddlysatisfying), so I actually find that it helps to shut my brain down and relax before trying to sleep.

Name: April
Bedtime: Between 10.45 and 11pm.
Wind-down routine: I’ll have a shower and clean my teeth around 9pm so when I’m falling asleep on the couch watching Netflix I can crawl into bed. I usually try and do a three-step skin routine (vitamin C oil, night cream, bio oil) and if I’m struggling to fall asleep, I’ll listen to some ASMR. Sometimes I’ll read a few pages of a book on my bedside table or do the daily TikTok 10 quiz.

READ MORE: Fitness guru tests military trick to fall asleep in under two minutes

‘If my mind is still active, I’ll do some deep breathing exercises.’ (Getty)

Name: Heidi
Bedtime: Around 9 to 9.30pm. Lame? Sure, but I’m old.
Wind-down routine: Drag kids to bed and collapse on couch with the dogs. Think about having a bath or watching Netflix. Fantasise about watching an entire movie or reading a book. Scroll through phone mindlessly. Wonder why I didn’t just have dogs instead of kids. Crawl to bed.

Name: Brandon
Bedtime: Between 10 and 10.30pm.
Wind-down routine: I asked my wife and she said, “You are literally on your phone until you decide for some reason you don’t want to be on your phone and then you put it down. You don’t even plug it in which is the most annoying thing. And it buzzes all night with messages and alerts and then you just fall asleep without any problem and it’s infuriating.”

Name: Sindy
Bedtime: 10.30pm. It used to be midnight, but now as a dog owner, I am tired all the time. Dog also insists on waking up at 6.30am every day, so I am (begrudgingly) now a morning person.
Wind-down routine: No phone 30 mins before bed, if I can help it. Diligently apply skincare routine, lather on creams and lie very still in bed, letting it all baste. Go over the day with my partner. Pat dog. If having trouble falling asleep, I read the book on my bedside table.

Name: Nick
Bedtime: Eight hours before I need to wake up (typically 11.30pm).
Wind-down routine: After brushing my teeth, I do 60 push-ups, a 60-second plank and a few stretches designed to improve my terrible posture. I’ll read in bed for about half an hour before turning out the lights. Then for the next hour or so I’ll lie in the dark, sitting up every five minutes to look something up on Wikipedia. It takes between 30 minutes and 90 minutes for me to fall asleep, even when I don’t look at my phone at all.

READ MORE: Beat the ‘heat hangover’: Why you sleep awfully on humid nights

Bedtime routine
‘Sometimes I’ll read a few pages of a book on my bedside table.’ (Getty Images/iStockphoto)

Name: Aine
Bedtime: Usually around midnight, as I work quite late and the idea of going straight to sleep after work feels wrong!
Wind-down routine: Lately I’ve been pouring myself a giant hydro flask of icy water to get me into the habit of drinking first thing when I wake up. I usually listen to a true-crime podcast until I fall asleep, and my boyfriend (who is slightly disturbed by my listening habits) diligently pauses it when I do. If I happen to still be awake by 12.01am, I’ll do the daily Wordle.

Name: Joe
Bedtime: Between 10.30 and 11pm since COVID-19. Prior to the pandemic, I used to be asleep by 9pm.
Wind-down routine: I always start with a shower, then I apply my various skin products, starting with neck, eyes, face and head (I’m bald). Then, I also do my body so I feel delicious and refreshed and ready to lay down. Usually, I’ll light a candle and turn the fan on so the room is cool and well fragranced. After an episode or two and some unhealthy social media scrolling, I’ll try and convince my partner, who is a night owl, to come to sleep. Depending on whether or not he concedes, we’ll then watch an episode of Real Housewives together or lights off. If he’s out, I try to read and then rest. I always have chilled water by my bed and earplugs.

Name: Jess
Bedtime: 11.30pm (but my aim is 10.30pm).
Wind-down routine: I usually shower before bed because I like to be squeaky clean. I do my skincare routine but do things between applying certain products so I can let them sink in. I fill my water bottle with hot water (I like to drink warm/hot water in the morning) and spritz my pillow with lavender spray (I don’t know if it does anything, but it smells nice!). I try to read a book for about 30 minutes (just finished Diana Reid’s Love & Virtue), but I usually get drawn back to my phone for a few final Instagram scrolls… Then right before bed I’ll pop on my night cream and hand cream, and try to fall asleep to whatever sleep story my partner has turned on.

READ MORE: Why some people are ‘too hot’ to sleep with

Bedtime routine
‘I do my skincare routine but do things between applying certain products so I can let them sink in.’ (Getty)

Name: Rosalyn
Bedtime: Different work times means different bedtimes. If I’m up early it’s about 10pm, if I start late, it’s about 11.30pm.
Wind-down routine: Shower, brush teeth, facial cleanser and moisturise. I make sure the cats are settled and scroll through Facebook for about 40 minutes before lights are off. If my mind is still active, I’ll do some deep breathing exercises to relax and drift off.

Name: Nicholai
Bedtime:
Between 9.30 and 10pm.
Wind-down routine: Around the 8.30-9pm mark I make sure I’ve got lunches and my work stuff all ready to go. Then I’ll wash my face and teeth before aimlessly scrolling on YouTube and getting through a couple of pages of whatever I’m reading. At around 9.30 or 10pm, I’ll put on white noise then off to sleep. If I’m not sleeping by 12 then I’ll take melatonin.

Name: Carina
Bedtime: Between 10 and 10.30pm.
Wind-down routine: I know I shouldn’t, but I’m usually watching TV to wind down right before bed. But within the hour leading up to the moment I jump into bed, I start turning most of the lights off in the apartment so the TV is the only thing glowing. This usually (depending on what’s on) leaves me falling asleep on the couch. It’s not for everyone, but as someone who’s pretty good at falling asleep, it works for me!

Name: Gerome
Bedtime: Between 12 and 1am.
Wind-down routine: I can ONLY sleep if I’ve showered. So I usually shower around 12am, followed by a quick skincare routine (I watch too much K-Drama so I’m all about it now), once I’m done with that I’ll chuck on Netflix with my latest K-Drama show (Hometown Cha-Cha-Cha) and I’ll probably be asleep by the second episode in. I always fall asleep on the couch and wake up around 4 or 5am and then move to the bed. I don’t really use my phone from 8pm until 9am the next morning. I feel like the absence of any social media during that time makes the sleep so much more peaceful.

READ MORE: When to stop drinking caffeine to get a good night’s sleep

Bedtime routine
‘I’ll wash my face and teeth before aimlessly scrolling on YouTube and getting through a couple of pages of whatever I’m reading.’ (Getty Images/iStockphoto)

Name: Julia
Bedtime: 8.30 to 9.30pm. 10pm at the very latest.
Wind-down routine: First, I will get my dog ready for bed which involves a quick brush and some kisses on the head. Then I will clean my teeth, get into bed and either read my book or listen to a podcast until I fall asleep. Always by myself because my fiancé doesn’t go to bed until about 11.

Name: Emily
Bedtime: An ambitious 10pm but 11pm in reality.
Wind-down routine:
I will do my skincare routine after a shower and sometimes have a cup of tea before brushing my teeth. I’ll then scroll TikTok or watch something on my laptop before going to sleep.

Name: Sarah
Bedtime: Usually between 9.30pm and 10pm depending on what time I start work the next day. Sometimes I struggle with insomnia and going to bed late makes me anxious.
Wind-down routine: Clean my teeth, pluck my eyebrows, put on my face creams and get it to bed while waiting for my partner to finish up his work (he’s a writer and is not a morning person so often is still typing). We then watch whatever show we’re on in bed on my iPad or his laptop (The Leftovers currently, just finished Sex Lives of College Girls). We then go through a whole soppy routine where he brings the cat from wherever he’s wandering so I can kiss him goodnight before he goes to ‘his room’ (the laundry) as otherwise, he won’t sleep the whole night without waking us up by jumping on us within 10 minutes of switching the light off. He likes my partner to put him to bed. After the show, I scroll through Instagram and read Apple News one last time (must stop).

Name: Matt
Bedtime: Between 10.30 and 11pm.
Wind-down routine: I usually chill out by watching some TV before having a shower and brushing my teeth. I’ll hop into bed, and if I can’t sleep or if my dog Pip is snoring loudly, I’ll chuck on a boring podcast.

Name: Tim
Bedtime: Between 12.30 and 1am.
Wind-down routine: I am definitely one to keep delaying going to bed to extend the day as long as I can, even if I know I have to be up early the next day. There’s a sense of not wanting to waste my free time despite knowing full well sleep is good for me. My partner goes to bed much earlier than I do so I like to use the last few hours of the day alone, catching up on things I’ve set aside to read or shows I’m watching to get my mind away from work. The only thing I do right before bed is brush my teeth. I try not to doomscroll in bed but how long I last depends on how tired I am. If I can’t sleep I’ll put on headphones and play some calmer music, that usually works.

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January 20, 2022

Everything You Need for an Après-Ski Parking Lot Tailgate

Filed under: Fitness — Tags: , , , , — admin @ 11:15 pm

Kicking back after eight hours on the slopes with tasty food and drinks among friends—aka indulging in the all-important après-ski ritual—has long been the cherry on top of a perfect ski day. Often hosted at lodges and other cozy spots around ski resorts, après-ski gatherings have moved outdoors, mainly due to the pandemic. Take it in stride; we have all the gear for a perfect après-ski parking lot tailgate.

To properly have a great time huddled around your truck in a snowy lot at the base of your favorite ski hill or mountain takes some planning, extra effort, and a lot more gear than a typical resort-hosted event. Thankfully there’s a ton of great stuff out there—some borrowed from the camping and overlanding world—that’ll make your next après-ski tailgater a memorable blast. Here’s how to equip yourself (and your rig) for an epic après-ski parking lot tailgate.

Everything You Need for an Après-Ski Parking Lot Tailgate

Grab one (or three) of these awesome apres ski gear for your next parking lot pow-wow.
Courtesy Image

1. Weber Traveler Portable Gas Grill

Put fussing with a charcoal grill in the past with this slick little propane-powered beauty from Weber. You won’t have any trouble lighting this grill in a gusty ski resort parking lot as it has a push-button fire starter—and the large, 320-square-inch cast iron grilling grate is spacious enough to keep a crowd fed. The best part of this compact and portable workhorse is the gas strut hidden in the bottom that assists with opening and closing it. Use the small green propane bottles to fire it up or hook up a more environmentally friendly 5- or 20-pound tank for a longer lasting burn time.

[$349; weber.com]

Get it

Grab one (or three) of these awesome apres ski gear for your next parking lot pow-wow
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2. Kelty Trash Pak

Your tailgating truck is probably already packed with a bunch of bursting duffels, piles of ski clothes, and mounds of grocery bags, so cramming in a leaky trash bag after the party isn’t ideal. That’s where you can make après-ski clean up easier by taken a cue from overlanders and attaching a durable trash bag like this one from Kelty to your spare tire. The 85-liter Trash Pak—made from tough 600D nylon and lined with water-resistant vinyl—has interior loops to secure a liner bag with attachment points galore on the outside and a padded back to protect vehicles without a rear-mounted tire.

[$100; kelty.com]

Get it

Grab one (or three) of these awesome apres ski gear for your next parking lot pow-wow.
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3. Decked Drawer System

If the vehicle you’re driving to the local ski hill is a pickup, you’ll want to check out a Decked Drawer System. The durable and waterproof storage solution greatly increases the usability of the bed and makes stashing your gear a simple and secure task. Made in the USA, it has two full-length drawers that roll smoothly on sealed bearings so you won’t have to hop in the back to fetch any errant supplies. Plus, each can be configured in a multitude of ways to fit your needs, and can hold up to 200 pounds. You won’t be losing much bed utility as the top will support up to 2,000 pounds.

[From $1,000; decked.com]

Get it

Grab one (or three) of these awesome apres ski gear for your next parking lot pow-wow
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4. Gobi Terrain Heated Camping Chair

It can get kinda chilly out there in the resort parking lot—especially as night falls. Toss your old raggedy, non-heated camp chair and go with this toasty throne instead at your next snowy event. Powered by a 7.4 volt lithium polymer battery, this comfy chair can keep your backside warm for up to nine hours. Three heat settings—low (113°F), medium (122°F), and high (131°F)—will make sure you’re the right temp, no matter the chill in the air.

[$199; gobiheat.com]

Get it

Grab one (or three) of these awesome apres ski gear for your next parking lot pow-wow
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5. Danner Cloud Cap Boots

Pulling off your tight ski boots after a day of charging down the ski hill is one of life’s greatest pleasures. Add to that feeling by slipping on a pair of Danner’s new snow boots. Built with Danner’s proprietary waterproof liner and stuffed with a generous amount of Primaloft insulation, these perfect après-ski boots are also shod with Vibram’s anti-slip Arctic Grip outer sole that will keep you from skating on ice. The soft suede and durable textile upper gives you all-day comfort whether stomping around snowy streets or chilling by a parking lot fire pit.

[$190; danner.com]

Get it

Grab one (or three) of these awesome apres ski gear for your next parking lot pow-wow
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6. Rab Chilli Beanie

Popping on an eye-catching, cool and comfy pom-pom beanie (a.k.a. bobble hat) is de rigueur these days on the slopes. Pump up your après-ski style with this colorful chunky knit hat from Rab. The classic Nordic-style beanie is crafted from 100 percent acrylic so it performs well no matter how far the temp drops as the slopes empty. Also vital is the comfy fleece headband sewn inside which eliminates the itch factor.

[$25; rab.equipment]

Get it

Grab one (or three) of these awesome apres ski gear for your next parking lot pow-wow
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7. Weston Hero Hands Gloves

Ski gloves modeled after traditional leather work gloves have been in style on the slopes for years. These Weston hand-savers are an affordable and durable option that work just as well handling a few cold beers as they do clutching ski poles. Made with soft and supple pigskin, they’re lined with Weathertherm insulation to keep the chill away and come with Nikwax waterproofing cream for good leather protection without compromising breathability.

[$40; westonbackcountry.com]

Get it

Grab one (or three) of these awesome apres ski gear for your next parking lot pow-wow
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8. Sea to Summit Cool Grip X-Mug

Keep this collapsible, 16-ounce cup in your ski pack to pop open at your next après-ski gathering without having to resort to plastic cups. Made from BPA-free, food-grade silicone, the ridged sides provide for a comfortable grip on a hot toddy—or with any combination of cocktail or wine.

[$15; seatosummitusa.com]

Get it

Grab one (or three) of these awesome apres ski gear for your next parking lot pow-wow.
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9. RovR Rollr 60 Cooler

You’ve never known how much you need a wheeled cooler until you use one—and this feature-packed chill box from RovR is one of the best out there. It boasts all of the similar perks as most modern, roto-molded coolers: thick insulated walls for long-lasting ice retention; airtight gasket and rubber latches; plus a lockable lid that’s rated to withstand a grizzly attack. The pneumatic, all-terrain tires coupled with a dual-grip handle makes pulling this cooler down bumpy stairs or challenging surfaces a back-saving breeze. Extra bonus is the removable, foldable storage bin that attaches to the top for carrying snacks and supplies.

[$450; rovrproducts.com]

Get it

Grab one (or three) of these awesome apres ski gear for your next parking lot pow-wow
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10. Barrel Brewing Co. Pray for Pow Winter Stout

Nothing says parking lot après-ski party like a cooler full of beers—and this new brew from 10 Barrel is made for all after-slopes celebrations. Touted as the breweries “most awarded beer ever,” this 7 percent ABV winter warmer offers notes of chocolate, coffee, citrus, and berries. Proceeds from this American stout go to Protect Our Winters, which helps outdoor adventurers protect the places where they play from climate change.

[$12; 10barrel.com]

Get it

Grab one (or three) of these awesome apres ski gear for your next parking lot pow-wow
Courtesy Image

11. High West High Country American Single Malt Whiskey

No outdoor winter event would be the same without at a least a little bit of whiskey to pass around. This unique American single malt distilled in the Wasatch Mountains of Utah is one you’ll want to introduce to your flask. Aged a minimum of two years in both charred and second-use oak barrels, this Scotch-inspired whiskey brings a weighted mouthfeel and nutty malt character to your chapped lips. It’s absolutely essential for a top-notch après-ski parking lot tailgate.

[$80; highwest.com]

Get it

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The health checks you need when approaching a ‘milestone’ birthday

Filed under: Fitness — Tags: — admin @ 11:01 pm

Haven’t had a health check in a while, or ever?

You’re not alone. Most people wait until they’re sick to see a GP, so there’s not usually much time in a consultation to also talk about preventative health.

So, should you book a check with your GP just to talk about what you can do to stay well? And if so what should you be discussing?

It depends on your life stage.

READ MORE: How to look after your mental health if you’re at home with COVID-19

Woman speaking with doctor. Doctor's appointment.
One of your doctor’s key considerations will be your age. (Getty)

Doctors won’t check you for everything

It may surprise you there is no evidence that a “general health check-up” will give you better health outcomes.

Some preventive checks in low-risk and otherwise well patients have shown no benefit, including some blood tests and imaging investigations, such as whole body CTs or MRIs for cancer screening.

As well as being a waste of your time and money, there is another concern with generic health screening: it may lead to overdiagnosis, which results in additional tests, appointments, anxiety, drugs and even operations. Ironically, this can leave you less healthy.

This is why doctors don’t “check you for everything”, but are guided by what you personally would benefit from, based on your individual history, as well as which tests have evidence for their benefits outweighing any harms.

One of your doctor’s key considerations will be your age.

Young adults (20–30s)

The main evidence-based screening check for young adults is the cervical screening test for women. This is a five-yearly cervical swab which looks for the human papillomavirus (HPV) and pre-cancerous cells.

When young women present for their cervical smear test, several other important preventative discussions often take place, including pregnancy prevention or planning.

As young men don’t need an equivalent screening test, they often miss out on the chance to talk about prevention.

People running exercise couple beach jogging
Fit and healthy young adults should consider talking with their GP about what they can do to prevent chronic disease down the track. (Getty)

Both men and women in this age group should find a GP with whom they feel comfortable discussing STI (sexually transmitted infection) checks, skin cancers, mental health struggles and intimate partner violence.

Even otherwise fit and healthy young adults should consider talking with their GP about what they can do to prevent chronic disease down the track. Health behaviours such as diet, sleep, smoking and exercise levels in young adulthood increase or decrease the risk of developing conditions such as diabetes, heart disease, strokes, and cancer down the track.

Finally, regular checks from dentists and optometrists can pick up problems early.

READ MORE: Fitness trends you should join in 2022

40–50 year olds

Despite the adage “life begins at 40”, this is the age at which many of the things that can cause an early death are worth screening for.

Current evidence shows benefits in assessing your blood pressure, cholesterol, and risk of heart disease, diabetes, kidney disease and skin cancer.

If you have a higher risk for certain cancers (such as breast or colorectal cancer), then screening for these may start around this age too.

It’s also not too late to improve your longevity with some lifestyle changes so discussing things like losing weight, stopping smoking, and improving your exercise are all important.

As with young adults, women should continue getting a cervical smear test every five years.

And everyone should consider getting checked by a dentist and optometrist.

Mental health may deteriorate around this age too, because the strain from looking after children, ageing parents and demanding careers can all come to a head. Input from a psychologist may be helpful.

high blood pressure monitor medicare subsidy
Current evidence shows benefits in assessing your blood pressure, cholesterol, and risk of heart disease, diabetes, kidney disease and skin cancer. (iStock)

50–65 year olds

Patients often comment on the 50th “birthday present” they find in the mail: a stool sample collection kit for colorectal cancer screening. While it’s not the highlight of your 50s, it is effective in saving lives through early detection of this cancer, with checks recommended every two years.

Women will also be invited to start mammograms for breast cancer screening every two years (unless they have already started in their 40s, depending on their individual risk).

The third health issue to start screening for in your 50s is osteoporosis, a condition where bones become fragile and your risk of a fracture increases. Osteoporosis is painless and therefore often not discovered until too late. You can start checking your risk for this at home via an online calculator, such as this one from the Garvan Institute.

Oral health and eye checks remain important in this age group as well.

READ MORE: Michelle Bridges shares her favourite ‘iso’ workouts and tips for dropping COVID-kilos

Over-65s

Several immunisations are recommended from the age of 65, including shingles and influenza, as your immunity starts to wane and your risk of serious illness increases.

Other preventative checks include those for your vision, dental health, hearing, and your risk of falls. These often involve allied health providers who can screen, monitor and treat you as needed.

Some of your other regular screening will stop in your mid-70s, including for colorectal, cervical and breast cancer.

Several immunisations are recommended from the age of 65. (Getty)

First Nations people

The above age-related recommendations are for those with standard risk factors. First Nations Australians are at higher risk of developing a range of diseases including diabetes, heart disease, kidney disease and certain cancers.

Aboriginal and Torres Strait Islander people may be offered more thorough screening, according to a different timeline, with some checks at earlier ages.

While annual generic “health checks” aren’t recommended, a conversation with your GP will help you work out your specific health risks and screening needs.

Prevention is better than a cure, so make sure you’re accessing evidence-based screening and preventative strategies that are right for you.

Natasha Yates, Assistant Professor, General Practice, Bond University.

This article is republished from The Conversation under a Creative Commons license. Read the original article.

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Top budget-friendly groceries for gut health

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4 plant-based foods to eat every week, and why science suggests they’re good for you

Filed under: Fitness — Tags: — admin @ 10:01 pm

As a laureate professor in nutrition and dietetics people often ask — what do you eat?

Plant-based foods are good sources of healthy nutrients. These include different types of dietary fibre, vitamins, minerals, and a range of “phytonutrients”, which plants produce to help them grow or protect them from pathogens and pests.

A review of research published in May 2021 looked at 12 studies with more than 500,000 people who were followed for up to 25 years. It found those who ate the most plant foods were less likely to die from any cause over follow-up time periods that varied across the studies from five to 25 years, compared to those who ate the least.

Here are four versatile and tasty plant foods I have on my weekly grocery list, and the research showing why they’re good for you.

READ MORE: How to look after your mental health if you’re at home with COVID-19

(Getty Images/iStockphoto)

1. Tomatoes

Tomatoes are a berry fruit (not a vegetable). They’re rich in vitamin C and “lycopene“, which is a carotenoid. Carotenoids are pigments produced by plants and give vegetables their bright colours.

A review of six trials asked people to consume tomato products equivalent to 1-1.5 large tomatoes or 1-1.5 cups of tomato juice daily for about six weeks.

The researchers found people who did this had reduced blood levels of triglycerides (a type of fat in your blood that increases heart disease risk), as well as lower total and “bad” cholesterol levels, compared to those who didn’t have any tomatoes.

These people also had increased levels of “good cholesterol”.

Another review of 11 studies tested the effect of tomatoes and lycopene on blood pressure.

Researchers found consuming any tomato products led to a large decrease in systolic blood pressure (the first number that measures the pressure at which the heart pumps blood).

However, there was no effect on the diastolic pressure (the second number which is the pressure in the heart when it relaxes).

In the group who had high blood pressure to begin with, both systolic and diastolic blood pressure decreased after eating tomato products compared to placebos.

A review of studies included a total of 260,000 men and found those with the highest intakes of cooked tomatoes, tomato sauces and tomato-based foods (equivalent to around one cup per week) had a 15-20% lower risk of developing prostate cancer compared to those with the lowest tomato intakes. Keep in mind correlation doesn’t necessarily mean causation, though.

(Getty)

Recipe tips

Keep canned tomatoes in the cupboard and add to pasta sauce, casseroles and soup. Make your own sauce by roasting tomatoes and red capsicum with a splash of olive oil and balsamic vinegar, then puree with a spoon of chilli paste or herbs of your choice. Keep in the fridge.

Try our fast tomato recipes at No Money No Time, a site full of dietary advice and recipes founded by my team at the University of Newcastle.

READ MORE: Fitness trends you should join in 2022

2. Pumpkin

Pumpkin is rich in beta-carotene, which is also a carotenoid (plant pigment). It gets converted into vitamin A in the body and is used in the production of antibodies that fight infection. It’s also needed to maintain the integrity of cells in eyes, skin, lungs and the gut.

A review of studies that followed people over time looked at associations between what people ate, blood concentrations of beta-carotene and health outcomes.

People who had the highest intakes of foods rich in beta-carotene (such as pumpkin, carrots, sweet potato and leafy greens) had an 8-19% lower relative risk of having coronary heart disease, stroke, or dying from any cause in studies over 10 years or more compared to those with the lowest intakes.

Roasted butternut pumpkin
(iStock)

Recipe tips

Pumpkin soup is a favourite. Try our design-your-own soup recipe.

Heat oven to 180℃, chop the pumpkin into wedges, drizzle with olive oil, roast till golden. Speed it up by microwaving cut pumpkin for a couple of minutes before roasting.

3. Mushrooms

Mushrooms are rich in nutrients with strong antioxidant properties.

The body’s usual processes create oxidative stress, which generates “free radicals”. These are small particles that damage cells walls and cause the cells to die.

If these aren’t neutralised by antioxidants, they can trigger inflammation, contribute to ageing and development of some cancers.

A review of 17 studies on mushrooms and health found people who ate the most mushrooms had a 34% lower risk of developing any type of cancer compared to those with lowest intakes. For breast cancer, the risk was 35% lower. Though, again, correlation doesn’t necessarily mean causation.

Across the studies, a high mushroom intake was equivalent to eating a button mushroom a day (roughly 18 grams).

Close-up of edible mushrooms in a bowl. Fresh mushrooms for cooking in kitchen.
(Getty)

Recipe tips

Check out our mushroom and baby spinach stir-fry recipe. It makes a tasty side dish to serve with scrambled or poached eggs on toast.

READ MORE: Michelle Bridges shares her favourite ‘iso’ workouts and tips for dropping COVID-kilos

4. Oats

A review of ten studies tested the effects on blood sugar and insulin levels from eating intact oat kernels, thick rolled oats or quick rolled oats compared to refined grains.

These found eating intact oat kernels and thick rolled oats led to significant reductions in blood glucose and insulin responses, but not after eating quick rolled oats.

This is likely due to the longer time it takes for your body to digest and absorb the less-processed oats. So it’s better to eat whole grain oats, called groats, or rolled oats rather then quick rolled oats.

Oats are a good sources of beta-glucan, a soluble fibre shown to help lower blood cholesterol levels.

Across 58 studies where people were fed a special diet containing about 3.5 grams of oat beta-glucan a day, “bad” cholesterol levels were significantly lower compared with control groups.

The impact of oats on blood pressure has been tested in five intervention trials which showed a small, but important, drop in blood pressure.

Healthy rolled oats fibre generic stock photo
(iStock)

Recipe tips

You can eat rolled oats for breakfast year round.

Eat them as muesli in summer or porridge in winter, add to meat patties, mix with breadcrumbs for coatings or add to fruit crumble toppings.

Clare Collins, Laureate Professor in Nutrition and Dietetics, University of Newcastle.

This article is republished from The Conversation under a Creative Commons license. Read the original article.

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Fitness guru tests military trick to fall asleep in under two minutes and says it’s 96 per cent effective

Filed under: Fitness — Tags: — admin @ 8:01 am

If you’re struggling to get to sleep, especially during these recent nights full of humidity, the military method may be for you.

One fitness guru on TikTok has shared a relatively-easy sleep hack that will have you counting sheep in two minutes or less.

The technique was called “mind-blowing” by Justin Agustin, who posted the hack on the video-sharing platform as he demonstrated how it’s done and explained his research. Watch above.

READ MORE: TV host’s brutal reality of ‘mild’ Omicron

TikTok, Justin Agustin
Justin Agustin says this technique is 96 per cent effective for those that have mastered the skill. (TikTok)

“This technique was developed in the military to allow soldiers to fall asleep at any time, any place, even on the battlefield when the environment is extremely uncomfortable and there’s a lot of noise happening — sleep for a soldier is crucial,” Justin explained in the video.

“According to my research, this was developed mainly for fighter pilots who need 100 per cent of their reflexes and focus, which we all know decreases with the lack of sleep.”

Justin says that to begin, take a few deep breaths and, from head to toe, consciously relax each part of your body.

“Start by relaxing the muscles in your forehead,” Justin said.

“Relax your eyes, your cheeks, your jaw and focus on your breathing. Now go down to your neck and your shoulders.

READ MORE: Marvel actor dies in freak skiing accident

TikTok, Justin Agustin
The first step is to lie down, take a few deep breaths and relax. (TikTok)

Justin says it’s crucial to ensure your shoulders aren’t “tensed up,” and says to drop them as low as possible while keeping your arms loose, by your side — including your hands and fingers.

As you do this, imagine a warmth going from your head to the tips of your fingers, and then going from your heart to your toes.

“Now, take a deep breath and slowly exhale, relaxing your chest, your stomach, down to your thighs, knees, legs and feet,” he said.

He also emphasises that it’s important to clear your mind of any thoughts or stress, which you can do by thinking of two scenarios.

“One — you’re lying in a canoe on a calm lake with nothing but a clear blue sky above you,” Justin said, before adding the second: “Two — you’re lying in a black velvet hammock in a pitch black room.”

READ MORE: Prince William refuses to answer Prince Andrew question

TikTok, Justin Agustin
He says you should slowly relax each and every part of your body from head to toe, including your shoulders. (TikTok)

If you find yourself getting distracted, he said to repeat the words, “don’t think, don’t think, don’t think” for 10 seconds.

“You’re supposed to practice every night for six weeks,” Justin concluded, saying that apparently, 96 per cent of people who master this technique are able to fall asleep within two minutes of closing their eyes.

TikTok users were quick to comment their thoughts on the technique’s effectiveness, with some claiming to have military ties.

“I’m a military brat and was taught this,” one user commented. “I also had a veteran as a psychology teacher in college who taught this. It definitely works.”

“My doctor taught me this technique with slight variations when I had insomnia due to PTSD,” another wrote. “Trust me it works 100 per cent once you get it down.”

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Too hot to sleep? Here’s five tricks to try

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Chief Justice reveals exact reasons Novak Djokovic was deported x x x x x x

Filed under: Outdoors — Tags: — admin @ 7:33 am

The Chief Justice who heard Novak Djokovic’s final legal appeal has revealed exactly why the world No. 1 tennis star was deported.

Federal Court Chief Justice James Allsop has revealed why judges upheld Immigration Minister Alex Hawke’s decision to cancel Novak Djokovic’s visa.

The three judges of the Federal Court’s full bench unanimously ordered the world No. 1 to leave Australia on Sunday and to pay all of Mr Hawke’s legal costs.

Justice Allsop on Sunday agreed with Mr Hawke, who had cited “health” and “good order” grounds in revoking Djokovic’s visa because the tennis star had not been vaccinated against Covid-19 and there was a fear he could incite anti-vaccination sentiment.

The reasons, published online on Thursday afternoon, refer to Djokovic’s power to influence young Australians in particular to reject the Covid-19 vaccines.

“An iconic world tennis star may influence people of all ages, young or old, but perhaps especially the young and the impressionable, to emulate him,” the document reads.

“This is not fanciful; it does not need evidence. It is the recognition of human behaviour from a modest familiarity with human experience.

“Even if Mr Djokovic did not win the Australian Open, the capacity of his presence in Australia playing tennis to encourage those who would emulate or wish to be like him is a rational foundation for the view that he might foster anti-vaccination sentiment.”

The judges also noted that it was obvious Djokovic was anti-vaccination.

“We reject the proposition that it was not open to the Minister to find or conclude that Mr Djokovic had a stance that was well-known on vaccination and that he was opposed to it,” the document reads.

The judges referred to a publication titled “What has Novak Djokovic actually said about vaccines?” which reported that, in April 2020, he said he was “opposed to vaccination”. “Although he had qualified this by saying that he was ‘no expert’ and ‘would keep an open mind’, he apparently said that he wanted to have ‘an option to choose what’s best for my body’,” the judges wrote.

“Mr Djokovic as a hero and an icon of freedom of choice in relation to being vaccinated.

“It was not irrational for the Minister to be concerned that the asserted support of some anti-vaccination groups for Mr Djokovic’s apparent position on vaccination may encourage rallies and protests that may lead to heightened community transmission.”

The judges also found Djokovic’s decision to attend an interview while Covid-positive was a bad omen for what may have developed in Australia.

Djokovic said he knew he had Covid-19 but went to an interview with a journalist because he “didn’t want to let the journalist down”.

The judges said: “There was evidence . . . that Mr Djokovic had recently disregarded reasonable public health measures overseas by attending activities unmasked while Covid-positive to his knowledge.

“It was open to infer that this, if emulated, may encourage an attitude of breach of public health regulations.”

The Serbian star made a statement after the decision by the Federal Court on Sunday.

“I’d like to make a brief statement to address the outcomes of today’s Court hearing,” he said. “I will now be taking some time to rest and to recuperate, before making any further comments beyond this.

“I am extremely disappointed with the ruling to dismiss my application for judicial review of the decision to cancel my visa, which means I cannot stay in Australia and participate in the Australian Open. I respect the Court’s ruling and I’ll co-operate with the relevant authorities in relation to my departure from Aus.

“I am uncomfortable that the focus of the past weeks has been on me and I hope that we can all now focus on the game and tournament I love. I would like to wish the players, tournament officials, staff, volunteers and fans all the best for the tournament.

“Finally, I would like to thank my family, friends, team, supporters, fans and my fellow Serbians for your continued support. You have all been a great source of strength to me.”

On Tuesday evening, two days into the tournament, Tennis Australia finally addressed the situation.

In a statement, the TA board said it “deeply regrets” the events that led the world’s best male tennis player to travel to Australia under the impression he had a medical exemption that meant he did not need to be vaccinated against Covid-19.

“The board and Member Associations commend the Tennis Australia CEO (Tiley) and the entire Tennis Australia team for their hard work and dedication to delivering a spectacular summer of tennis,” the statement read.

Read related topics:Immigration

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How to look after your mental health if you’re at home with COVID-19

Filed under: Fitness — Tags: — admin @ 7:01 am

For many of us, catching COVID-19 and isolating at home can be a lonely, scary and distressing experience.

For those with a pre-existing mental illness, it can be even more difficult.

The following strategies are designed to help you look after your mental health if you get COVID-19 and are isolating at home.

READ MORE: TV host’s brutal reality of ‘mild’ Omicron

For many of us, catching COVID-19 and isolating at home can be a lonely, scary and distressing experience. (Getty)

Remember the basics

When living in a time of great uncertainty and threat, it can be difficult to remember and practice simple strategies to maximise wellness.

If you’re isolating at home with COVID, it’s important to:

  • manage fever and other symptoms like aches, pains and sore throat with paracetamol or ibuprofen

  • maintain a healthy diet

  • keep your fluid intake up, particularly if you have a fever

  • stop exercise for at least 10 days, and depending on the severity of your symptoms, return to exercise slowly (if you have any questions about returning to exercise, ask your GP)

  • deep breathing, which can help lung function and help you stay calm during isolation and recovery, but this should be done in consultation with your doctor

  • practise mindfulness to help cope with the inevitable anxiety around illness and isolation

  • find distractions like reading, watching movies or doing a creative activity, which can help keep your brain from fixating on worry (this is particularly important for children)

  • and stay connected with friends and family, online or over the phone.

It’s important to monitor your COVID symptoms. The Royal Australian College of General Practitioners has a useful symptom diary to assist with this. Or use the Healthdirect symptom checker to decide whether you need medical help.

If you live alone, you should arrange for someone to contact you regularly to make sure you are managing.

READ MORE: What to eat and what to avoid if you have COVID-19, according to a dietitian

Woman reading on a couch
Find distractions like reading, watching movies or doing a creative activity. (Pexels)

Some coping strategies to avoid

During times of anxiety and uncertainty, such as isolating at home with COVID, it’s understandable people may turn to drugs and alcohol, unhealthy eating, gambling, or other addictions to manage psychological discomfort.

These strategies may temporarily alleviate stress. But they can cause more mental health issues in the longer term.

It’s also important to avoid “doom scrolling“, which is the tendency to continue to scroll through bad news on your mobile phone, even though the news is saddening, disheartening or depressing.

You might want to disengage from mainstream or social media if it has become harmful to your mental health.

READ MORE: Tested positive to COVID? Here’s how to treat it at home

Jenna Ortega (Tara) stars in Paramount Pictures and Spyglass Media Group's "Scream."
Try to avoid doom scrolling, if you can. (Paramount Pictures)

It’s been extra hard for those with mental illnesses

The COVID-19 pandemic has made living with mental illness even more difficult. The last few years have been challenging and exhausting for many. People with mental illnesses, and other chronic conditions, have had to adapt their normal management strategies to cope, shifting care and some forms of therapy online.

Recovery from, and management of, mental illness often involves activities like exercise, positive social engagement and therapy – all of which may be limited due to COVID-19 restrictions, financial constraints and staff shortages.

Acute services, including hospitals and general practice, are struggling to meet demand.

Isolation can be particularly difficult for people who don’t have a safe and secure home. People experiencing domestic violence have more difficulty accessing care as they may not be safe interacting with health professionals in their homes.

Children are at increased risk of harm if they live with domestic violence. They may have no safe places to go when schools or childcare facilities are closed, so family, friends and services like Kids Helpline play an important role in supporting children.

Seeking help

There are many resources available to assist you if you’re isolating due to COVID.

Your GP can provide advice, help you navigate the health system and treat physical and mental health symptoms, via telehealth over the phone or online. Medicare rebates for telehealth are available if you have seen the GP face to face in the previous 12 months.

The National Coronavirus Helpline is a 24-hour service that provides free advice on how to seek medical help.

Beyond Blue offers a series of resources for adapting to the pandemic, including for Australians living overseas and people who speak languages other than English. The organisation also offers free counselling during the pandemic. Call 1800 512 348 to speak with a trained mental health professional, or chat online.

The federal government provides a free mental health service for people in Victoria, NSW and the ACT who’ve been affected by the pandemic. Call 1800 595 212 from Monday to Friday, 8.30am-5pm.

The Raising Healthy Minds app has information, ideas and guidance for parents to help them support their child’s mental health and well-being.

People who are experiencing domestic violence can access support through calling 1800RESPECT on 1800 737 732 or visiting the organisation’s website.

Each state and territory also offers a mental health service to help you access local support:

  • ACT — Canberra Health Services Access Mental Health on 1800 629 354 or 02 6205 1065 (available 24/7)

  • NSW — Mental Health Line on 1800 011 511 (available 24/7)

  • NT — Northern Territory Mental Health Line on 1800 682 288 (available 24/7)

  • Queensland — Mental health access line on 1300 642 255 (available 24/7)

  • SA — SA COVID-19 Mental Health Support Line on 1800 632 753 (available 8am-8pm)

  • Tasmania — Mental Health Service Helpline on 1800 332 388

  • Victoria — Head to Help on 1800 595 212 (available 8:30am-5pm, Monday to Friday)

  • WA — Mental Health Emergency Response Line on 1300 555 733 (metro) or 1800 676 822 (Peel) (available 24/7).

If this article has raised issues for you, or if you’re concerned about someone you know, call Lifeline on 13 11 14.

Louise Stone, the author of this article, is a general practitioner, and an associate professor at ANU Medical School at the Australian National University. This piece first appeared on The Conversation.

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