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Clark Sunset Marathon

Manila, Philippines – November 16, 2017 - RUNRIO, Tourism Promotions Board Philippines and the Clark Development Corporation announces the upcoming Clark Sunset Marathon happening on December 9, 2017, at the Parade Grounds of Clark Freeport Zone in Pampanga at 4pm. It is the first of its kind ever conceptualized in the Philippines.

The Clark Sunset Marathon is a race conceptualized and organized by RUNRIO, Inc. and was inspired by the fact that in tropical countries like the Philippines, the weather is mostly hot and humid. A night run is the perfect running event for running enthusiasts to have a more cooler and more exciting race experience.


1st Clark Sunset Marathon 2017
09 December 2017 Saturday, 4:00 PM
Parade Grounds, Clark Freeport Zone, Angeles, Pampanga

Running coach Rio dela Cruz of RUNRIO Events, Inc. is proud of this ambitious running event that will not only promote the sport of running, but more importantly, promote the country as well and boost tourism.

“When we started conceptualizing the Clark Sunset Marathon, we wanted to have a first class running experience that targets not only local runners but also foreign running enthusiasts. We thought of a running event that can be compared to world-renowned marathons such as Boston Marathon, Singapore Marathon, New York Marathon among many others. And our goal is not just a one-time event. But to have an annual running event that will make our country one of the top running destinations” said dela Cruz.

Assembly and Gun-Time:
  • 42K - 4:00 PM / 5:00 PM
  • 21K - 4:15 PM / 5:15 PM
  • 10K - 4:30 PM / 5:30 PM
  • 5K - 4:45 PM / 5:45 PM
Distance Category and Registration Fees:
  • 5K - Php 650.00 (local) / Php 1,300.00 (International)
  • 10K - Php 850.00 (local) / Php 1,700.00 (International)
  • 21K - Php 1,400.00 (local) / Php 2,800.00 (International)
  • 42K - Php 1,800.00 (local) / Php 3,600.00 (International)


Since Clark has an international airport, Clark Sunset Marathon is also targeting foreign runners to join the race that will culminate with the Clark Sunset Marathon Music Festival, an after party celebration at the finish line. The activity will showcase DJs that will provide the party atmosphere of the running event.

“We at RUNRIO want to give a one-of-a-kind experience to all the participants. We staged this running event on a Saturday evening so that the participants will have a relax and “chill-type” of an experience. It will be a night of running and partying with DJ Ashley Rivera and DJ Tom Taus dishing out the coolest music. This will make sure that participants, their families and friends will have a good time,” said Andrew Neri, managing partner, RUNRIO Events, Inc.

Event Jersey/Singlet Design

This landmark running activity is inspired by other world-famous famous running events such as the Boston Marathon, New York Marathon, Singapore Marathon, and the Tokyo Marathon, and is expected to put the country on the global map as a destination for running enthusiasts.

In partnership with Tourism Promotions Board Philippines and Clark Development Corporation the Clark Sunset Marathon aims to establish Clark, Pampanga as a venue of world-class running events in the Philippines. The activity also aims to establish this event as a premiere international marathon foot race in the country by securing route standard accreditation from AIMS/IAAF, the international governing body for distance races in the world.

Route Map

Clark Sunset Marathon is made possible by Gatorade, the official sports drink, ActiveHealth, the official sports system solution, Garmin, the official timing partner and Solar Sports as the official media partner. The first running event of its kind in Clark, Pampanga is also made possible by Nizoral and Nyxsys.

You may visit www.runrio.com or like the official Facebook page for more details and further race updates.
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Almost 50% of Americans Are Obese - And The Trend Isn't Slowing

by: Stefan Simonovic

It's a well-known fact that most Americans are not that into healthy food and physical activity. They would rather stay at home, order some greasy fast-food, and spy on celebrity Snapchats. We got to be honest, that sounds tempting, but it is extremely unhealthy. The United States always had a big problem with obesity, and according to new studies, this problem is only getting worse. A few weeks ago, the Centers for Disease Control and Prevention released a new report which shows that 40 percent of adults in the USA are obese. Sadly, that's not all. The second part of this worrying report says that almost 20 percent of adolescents are overweight or obese. According to these latest reports issued by the CDC, this troubling trend is not slowing down.

Flickr Photo

The Difference Between Being Overweight And Obese

Most people think that these two conditions are the same thing, but that's not true and here's why. Doctors and experts say that in order to be obese, your body mass index (BMI) has to be over 30. On the other hand, you're considered overweight once your BMI is over 25. Therefore, in order to remain in the healthy weight boundaries, your height to weight ration needs to be at least 24 or lower.

Troubling Consequences Of This Unhealthy Trend

It's safe to say that these new reports regarding America's obesity epidemic are very troubling and alarming. According to CDC, around 40 percent of adults have problems with obesity. However, the fact that 17 percent of teenagers are obese is an extremely troubling thought. Marie Ng, Assistant Professor of Global Health at IHME says that this unhealthy trend will cause devastating consequences when it comes to the overall health of the nation. "We know that there are severe health effects related to childhood obesity, including cardiovascular disease, diabetes, and many cancers. We need to be thinking now about how to turn this trend around," she said.

Once these obese children grow up, most of them will have to deal with high blood pressure, diabetes, and heart diseases. The well-being of the entire nation will be at stake, which makes this a huge problem for the entire American health care system.

How And Why People Become Obese?

Even though there are many different factors, including genetic influences, metabolism, and environmental causes, the two most common causes of obesity are consummation of junk food and lack of physical activity. Most Americans eat highly processed food which contains huge amounts of fat and grease. To make things worse, none of them are eager to burn those calories by exercising regularly, so naturally, their body mass index (BMI) can only go up.

There's No End In Sight

Unfortunately, things will get a lot worse before they get better. These devastating reports from the Centers for Disease Control and Prevention are only the beginning. According to both CDC and The Trust for America's Health, 42-44 percent of Americans will suffer from obesity by 2030. If these alarming projections are true, American health association will have to find a way to put an end to this unhealthy trend as soon as possible.


About the author:

Stefan is a writer and a blogger in his spare time. He also works for First Beat Media, a company that mainly focuses on the online dating niche and similar services.


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Which Country Has The Best Health Care System?

by: Stefan Simonovic

A country’s health care system greatly reflects the quality of life its residents can hope to have. This is one of the main reasons why the question of health care is in every political campaign around the world, why it's evaluated, analyzed and dissected by experts, and why every single resident of any country has an opinion on it.

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Although the US health care system is too complex and it has failed its users on more than one occasion, in a global health care showdown it doesn't do as bad as many people would think. Does that mean other countries don't have such good health care systems either or does it mean that we should appreciate what we have at home a bit more? Whether you’re healthy, active, overweight, suffering from hypertension or dating someone with HIV and would like to stay safe, in all likelihood, you have a strong opinion about the health care system in the country you live. Below, you'll find how Canada, the UK, and France have tackled the issues related to running an efficient health care system available to as many of their residents as possible.

Canada – Government-Funded Health Insurance

In Canada, the provincial government finances health insurance and it is available to all. On the other hand, the private sector delivers most of the care, but the patients don’t have to deal with any messy insurance claims because the payments don’t go through them. Many Canadians have supplemental insurance through employment that covers most of the costs of prescription drugs, dentists, orthopedic aids, and optometry. This is all nice and dandy, but it’s tainted by long wait times and lack of General Practitioners (GPs) in large cities.

The UK – Socialized Health Care

In the UK, not only does the government foot the bill for health insurance, the actual health care is also provided by the National Health Service. The public system provides broad coverage with most services being free, while the UK also has a private health care system as well, and about 10 percent of the people purchase private health insurance. The downside, as explained by some experts, is that the health care system in the UK is more complex than it should be, and when compared to its Canadian counterpart, it’s less equitable.

France - Truly Extensive Coverage

France has a list of services more extensive than any health care system in the world. In France, every person must buy health insurance, which is sold by non-profit funds mostly financed through taxes. As for the public insurance, it covers between 70 percent and 80 percent of the cost. About 95 percent of the people also have voluntary health insurance through employers or means-tested vouchers. The government decides on the budgets and technicalities, such as the number of hospital beds, which equipment is purchased, and how many medical students are trained. The drawback is that this health care system is expensive at close to 12 percent of the GDP, compared to Canada and the UK, which spend just over 10 percent.


About the author:

Stefan is a writer and a blogger in his spare time. He also works for First Beat Media, a company that mainly focuses on the online dating niche and similar services.


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Salomon Unveils all-new Sense Collection

PRESS RELEASE

Salomon Sense Ride

Rooted in its passion for mountain sports, Salomon is a French-based brand with 70 years’ worth of heritage in developing new technologies and progressive craftsmanship in the field of outdoor sports. Committed in strengthening its engagement with various outdoor sporting communities, Salomon has been channeling its efforts towards promoting trail running.

From producing an extensive range of innovative trail running footwear to mounting a series of trail running events, Salomon seeks to expose the sport of trail running to a wider network of runners and outdoor enthusiasts. Consistent with this advocacy, Salomon sustains the momentum of encouraging more people to run with nature as it unveils its all-new Sense Collection.

Salomon Sense Pro (Evening Blue)
Salomon Sense Pro (Navy Blazer)

Developed in the company’s Annecy Design Center in France – where engineers, designers, and athletes collaborate to produce innovative solutions that will continually enhance its offerings – the Sense Collection was designed to provide runners with maximum comfort and protection amid long runs through the toughest terrains and roughest of surfaces.

Inspired by trail runners’ commitment to pushing the limits of their minds and bodies as they enjoy immersing in nature, the Sense Collection features three new footwear designs that will encourage trail runners to get off the beaten track and experience traversing through more diverse landscapes.

Leading the pack is the Sense Ride shoe which received tremendous feedback from testers and running specialists. Drawing from the key features of the S/LAB Sense Ultra, the Sense Ride embodies a new standard of performance for the brand’s range as it bears progressive technologies that will enable trail runners to go the distance.

These include the VIBE midsole technology which serves to provide better energy return and more cushioning capabilities via its Energy Cell+ material. Meanwhile, the CONTRAGRIP with Premium Wet Traction ensures extra grip on wet and slippery surfaces. Moreover, the Sense Ride shoe was built with a natural rocker profile to deliver a smooth ride along with an 8mm heel drop and bottom unit geometries to suit the needs of a large cross-section of runners.

From dry to grassy pathways to routes with intermittent obstacles and debris, the Sense Ride ensures pro trail runners and beginners alike with a smooth and secured experience. Sleek and lighter than most trail running footwear, the Sense Ride comes in the Navy Blazer colorway.

For those who opt for more speed, the Sense Collection offers the Sense Pro 2. Crafted for a more lightweight and faster running experience, the Sense Pro 2 also bears the Energy Cell+ component. Also, included in the line-up is the Sense Pro Max with VIBE midsole technology; a trail running shoe that’s meant for those who seek more protection when going on longer runs.

In line with the launch of the Sense Collection, Salomon is more than thrilled to roll out an exciting campaign. Ongoing until November 15, Salomon offers a Php 1,000 discount for every purchase of any Sense Collection footwear. Upon purchase of a Sense Collection footwear and any regular-priced Salomon product, one is entitled to a Free Trail Running Session. For those who will join the Trail Session, there will be a free Trail running shirt, Sense ride testing units and raffle prizes.

Limited to 15 persons per batch, two sessions will be held in November with Salomon’s roster of athletes including TJ Isla, Erick Guieb, Miguel Lopez, Majo Liao, and Aldean Lim. At the event, raffle prizes will be given away to attendees. Plus, shoe testing units of the Sense Ride will be made available. This offer is not valid in conjunction with other discounts, markdown vouchers, and other promotions.

ABOUT PRIMER GROUP OF COMPANIES

Established in the Philippines in 1985, the Primer Group of Companies is engaged in the retail and distribution of the world’s top and premium consumer brands in outdoor, travel, footwear, fashion, wellness and urban lifestyle. It has also established a solid ground in the industrial products and services landscape, with companies in full-scale printing, air-conditioning and creative graphic design and services.

The company is aggressively expanding to become the leader in the global distribution and innovation of premium goods and services. Its retail authority alone has grown to over 150 premium brands, with over 500 free-standing stores worldwide. Headquartered in Manila, Philippines, the Primer Group employs over 3,000; and has presence in Hong Kong, Indonesia, Japan, Malaysia, Singapore, Taiwan, Thailand, Vietnam, Australia and the United Kingdom.


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Saunas, Running and Dieting: How to Keep Your Health in Check?

by: Stefan Simonovic

Photo from Flickr

This should go without saying, but we’ll say it anyways: our health is the most valuable thing we have. Forget money, new clothes, Snapchat celebrities and other trivial things – your health is what should always be at a high point, no matter what.

However, is there really the best way to keep your well-being in check? While different people will swear by different things, we’ve decided to take a look at the three most popular methods of staying healthy. In that name, let’s dive into saunas, exercising and dieting in order to help you determine which health-preserving method is the best.

Sweating It Off

Saunas are probably the most popular part of the spa trend, seeing as many countries in the world have a rather developed sauna trend that keeps on gaining more fans as the years go by. But if you’ve thought a sauna is only good for making you sweat, you were wrong.

More than one research experiment has shown that the high temperature one can find in a sauna may actually help expand the blood vessels and in doing so give us a circulation boost while decreasing our blood pressure. Hypertension is a very real and very frequent problem for folks nowadays, which means the sauna is the place to go if you’re having heart problems.

Sweating in a sauna can also aid your muscles when it comes to strength and power, so if you’re in training, make sure to stop by a sauna every once in a while to get that much-needed boost.

Running for your Health

Everyone knows that in order to be healthy you need to stay fit and in order stay fit, you have to exercise. But which exercise is the best one?
Countless experts, doctors and gym-goers claim that running is by far the best possible exercise you can do. It’s an all-around activity that allows you to engage nearly every muscle in your body while also providing you with health benefits in regard to your heart, lungs, bones and more.

In fact, each and every exercise ever created has a certain benefit to offer. However, when it comes to giving as much as possible without requiring you to learn complicated mechanics and motions, running definitely takes the cake.

Smart Eating for a Healthy Body

Finally, we’re getting to dieting. Now, there are certain opinions that revolve around being big-boned or having obesity integrated into your genes in such a way that you’ll be fat and unhealthy no matter how much or how little you eat. Luckily, those of us who have common sense know that this is all just nonsense.

It’s a fact that your body will only be as healthy as you make it by being active and eating smart. In other words, if you keep gorging down on junk food you shouldn’t expect to have a six pack, clean skin or a healthy heart.

And while different foods can provide you with different benefits, there is one diet that’s probably the best when it comes to giving us as much as possible, much like running is among other exercises. The Mediterranean diet is the eating plan most nutritionists promote to be the healthiest because it includes almost all food groups and a large variety of foods and flavors.


About the author:

Stefan is a writer and a blogger in his spare time. He also works for First Beat Media, a company that mainly focuses on the online dating niche and similar services.


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How Can Exercise Help You Gain More Self-Control?

by: Stefan Simonovic

Pexels Stock Photo

A well-developed self-control isn’t just the ability not to say all that comes to our mind to our boss, but it’s also about restraining from unhealthy habits that often include sweets, cigarettes, and alcohol. These are, as we all know, famous for their negative impact both on our physical and mental health. Many individuals, however, often feel like their self-control is not something that they exactly can be proud of because they usually succumb to temptations. Still, the great news is that self-control can be significantly improved by performing certain techniques and exercises on a regular basis. So, if you’re interested to find out what can actually help you, forget about browsing celebrity Snapchats for a while and take a look at the following paragraphs instead.

Self-Control and Going to Gym

Psychologists Megan Oaten and Ken Cheng decided to do the research regarding the whole exercise – self-control relation. The first thing they did was to provide a free gym membership to all participants in the experiment as well as individual training programs that were tailored by professional gym instructors and in accordance with participants’ unique needs. The results were pretty amazing as it turns out that not only did they performed better with a variety of test the psychologists gave them after introducing the exercise to their daily routines, but they also reported the significant improvement in various other areas of their lives – they smoked less, they ate healthier, they drank less alcohol and they were less likely to act impulsively.

Quick Results

The participants themselves also noticed they were calmer and less prone to any form of procrastination. What’s also amazing about this experiment is that lasted only for two months, meaning that it’s entirely possible to make significant improvements sooner than expected. On the other hand, this proves the assumption that every aspect of life that includes some sort of a self-control (and there are many) can be improved by regularly exercising.

Other ways

There are some other sorts of mental exercises that can also be helpful for developing self-control and these are often integral parts of various behavioral therapies that have to be done only by licensed psychotherapists. According to the New York Times, those have only been used to treat people with higher levels of impulsiveness though.

In Conclusion

Exercising does make us feel better, and it’s a fact that we’ve all been familiar with for quite some time. Still, exercising is also directly related to building a stronger self-control, which is, as it turns out, essential for surviving the 21st century where stress levels are basically skyrocketing. Having this in mind, the easiest thing to do is reach for a smoke, a beer or a slice of cake because many people see these as instant cures for their troubles. And while it’s completely okay to do this on certain occasions, the lack of self-control can have some really bad consequences in the long-run. This is why it’s important to exercise the self-control, both physically and mentally by introducing the series of healthy habits that will slowly but surely become the part of our daily routine. Yes, it’s hard and yes – it takes some time, but the benefits are numerous, we promise.


About the author:

Stefan is a writer and a blogger in his spare time. He also works for First Beat Media, a company that mainly focuses on the online dating niche and similar services.


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Why Do Teenagers Suffer from Severe Anxiety?

by: Stefan Simonovic

Anxiety - under normal circumstances this is a natural body mechanism that warns us that we’re in danger. Still, if anxiety attacks happen out of the blue then we can talk about an anxiety disorder. An interesting fact about the anxiety disorder, though, is that it can exist separately from depression - which is also one of the most common mental health-related issues of the 21st century. Depression, on the other hand, is usually followed by an anxiety disorder by default. Still, the main question is what is actually causing a severe anxiety to a vulnerable demographic group, such as teenagers? We’ll try to provide some of the answers below.


Tobacco and Drug Abuse

Believe it or not, studies have shown that teenagers smoking cigarettes or marijuana are more likely to suffer from anxiety or have depressive episodes. Still, what’s interesting is that both tobacco and marijuana are experiencing the significant decrease in popularity among teenagers, which is pretty encouraging to hear. Moreover, it seems that consuming drugs and tobacco are no longer parts of that desirable rebel image to which teenagers have been attracted during this developmental phase of theirs until very recently. Further, it seems that nowadays they rather reach out for something that has nothing to do with intoxicants (even though it has some similar effects, we have to notice), which helps them feel accepted within their social circles and alleviate their youthful frustrations – even though ostensibly and only for a while. And yes, we’re talking about spending too much time on social media networks here. So, the next logical question concerning teenagers and increased levels of anxiety could be:

How do Social Networks affect Teenage Psychology Exactly?

Scientists are pretty unanimous these days on the matter of social media overuse and how it can cause anxiety in combination with a lowering self-esteem and having a distorted picture of the world around us. Take the Instagram, for instance, where an average teenager only gets to see retouched pictures of beaches, beautiful faces and fine meals that probably make him/her think the reality is like that but, sadly – it’s happening to someone else. This means that the high standards are no longer imposed by celebrities on Snapchat or marketing agencies paying big bucks to create idealized images of perfect bodies. No, nowadays we have the classmates and close friends who are doing this instead. And this is actually causing a huge distress in teenagers.

Duck Syndrome and Social Media Image

On the other hand, there is also a so-called duck syndrome – a syntagma that was coined by psychiatrists to describe a duck that appears to be perfectly calm and balanced on the surface yet it frantically puts all its efforts just to stay on the top of the pond.

We can use it to illustrate the kids who suffered from some sort of a more severe mental disorder that eventually led them to suicide. The most surprising thing is that they were maintaining perfect social media images. Namely, their social media profiles looked as if everything was effortless to them, regardless of whether it was about grades, physical appearance, being successful at sports and so on and forth. The saddest thing is that nobody knew what they felt like inside – perhaps they secretly hoped they would feel better seeing perfect versions of themselves online while the pressure for maintaining one such image was only worsening their anxiety issues – to the point it was just too much to deal with.

The Addiction

This all leads us to the conclusion there is a certain level of addiction that comes with owning a profile on some social media platform, which consequently contributes to developing teen anxiety. What we are talking about here is the inability of an individual to restrain from performing certain actions on social media (to like, comment etc.) - even if they don’t entirely approve the content due to various reasons. For instance, we know that a person doesn’t look the same on Instagram and in person; or we disapprove of someone’s lifestyle and yet we keep liking their posts just because a lot of our common friends are doing it; perhaps we’re secretly jealous even if we’re aware there’s no rational background for such a feeling.

Either way, a constant social media exposure is yet to be studied but it seems it’s partially responsible for various anxiety-related issues among teens. And this sort of a constant pressure can definitely lead to emotional outbursts, depressive episodes or panic attacks, especially when combined with hormones that are basically at peak during the adolescence period.

In conclusion

We’re living in the era of the increased technological development that negatively affects the healthy development of the youth. The rapid growth of a number of anxious and depressed teenagers and adults alike is clearly one of the paradoxes of the modern society that seemingly goes forward but whose members are clearly not happy due to a huge gap that exists between their projected social media selves and not-so-perfect, real-life personas. The adolescent anxiety and depression aren't anything new, however, and the proper treatment usually consists of parental support as well as a right combination of psychotherapy and proper medications, if necessary.


About the author:

Stefan is a writer and a blogger in his spare time. He also works for First Beat Media, a company that mainly focuses on the online dating niche and similar services.


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How Are Obesity and High Blood Pressure Connected?

by: Stefan Simonovic

Obesity and excess weight have long been linked to an array of health problems. Being overweight is not just a matter of physical appearance that increases or decreases someone's chances to meet people online or in real life and expand their social and romantic circles, but it's first and foremost a health issue that needs to be addressed from a medical perspective.

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High blood pressure or hypertension is the increased pressure that blood applies to the interior walls of the arteries. The risk factors for high blood pressure include excess weight, excess abdominal weight, and sudden weight gain. Excess weight is easily measured using the body mass index (BMI) in most populations. Normal BMI is 20-25, a person who's overweight has a BMI of 25-29.9, and an obese person has a BMI of 30 or greater.

BMI vs. Abdominal Obesity

BMI is not only important for determining the overall health status of a person, but it's a great indicator of fat distribution as well. Too much fat distribution in the abdominal area is called abdominal obesity. Abdominal obesity is one of the strongest indicators whether someone will develop hypertension, and it’s also among the risk factors for a host of other health problems. Abdominal obesity is defined by a simple waist-to-hip circumference ratio. All you need to do is measure your hips where they are the widest and measure your relaxed abdomen at the navel. Divide the waist value by the hip value and you'll get the waist-to-hip ratio. For men, the risks for obesity, stroke, and heart attack rise as their ratio increases above 0.95, while for women this number is 0.85.

Clearly, measuring abdominal obesity is easy, but doing something about it is a whole different story. Abdominal fat means excess visceral fat, and the only way to lose excess visceral fat is to lose weight. It’s that simple. Going back to basics, the only way to lose weight is to use up more calories than you take in from food. That means smaller meals and much more physical activities.

The BMI is certainly more complex than waist circumference, and measuring the latter is more prone to error. In other words, using both methods to check your body fatness is in order, especially if you’re not planning on getting an MRI, which is the best method to measure visceral fat.

Obesity and High Blood Pressure

Many studies have confirmed the link between the rise in high blood pressure and a considerable increase in obesity among the general population. Around the world, there are at least 1.1 billion adults who are overweight, and 313 million who are obese. The US doesn’t have the stats to be proud of, but neither does the UK, where 66% of men and 55% of women are either overweight or obese. The Framingham Heart study found that approximately 78 percent of hypertension cases in men, and 65 percent in women can be directly correlated with obesity. Although high blood pressure is treated with medication, the single best way to fight the condition is losing weight, which is too often associated with this medical problem.


About the author:

Stefan is a writer and a blogger in his spare time. He also works for First Beat Media, a company that mainly focuses on the online dating niche and similar services.


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Top 7 Habits For Healthy Heart

by: Stefan Simonovic

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Today, we can do almost anything online. We can meet our soul mates, learn new scientific facts, even check our own health. This last perk is actually pretty useful in today's fast-paced world. Nowadays, most people are simply not that interested in regular check-ups and that can be very dangerous, especially when it comes to cardiovascular diseases. People tend to see the doctor only after the illness strikes. This irresponsible approach may even cost you your life and that's why it's always better to be safe than sorry. So, when you finally take a break from browsing free singles dating sites and online gaming, make sure to check out some of these useful tips. Apply these 7 healthy habits and your heart will "work" like a fine Swiss watch.

Don't Eat Late At Night

This is definitely one of the healthiest habits you need to implement into your lifestyle. Why is this so important? Well, it's pretty simple actually. Your digestive system isn't designed to work late at night. It goes to a so-called sleep mode which means fat and other harmful substances are not being processed. Instead, they tend to stay and clutter your blood vessels. In order to prevent that from happening, you should not eat after 7 pm.

Engage In Regular Exercise

A neatly organized diet is good, of course, but you still need to exercise in order to keep your heart healthy and strong. Running is probably the best possible choice. Of course, you should pick a place where there's no air pollution. Forrest is a perfect spot for jogging. Naturally, if this type of exercise is too intense for you, a nice long walk will also do the trick.

Avoid Greasy Food

Grease and fat will only increase the level of cholesterol in your blood. High cholesterol may cause serious cardiovascular problems like high blood pressure and heart attacks. Therefore, you need to avoid greasy food as much as possible.

Add Fish To Your Diet

Instead of eating French fries, bacon, and Buffalo wings, you should definitely consider adding fish to your everyday diet. Fish meat is full of magnesium which is extremely good for your blood and the muscles in your body, including the most important muscle of them all - your heart.

Avoid Sugar

This is probably the hardest sacrifice you'll have to make, but trust us, it's definitely worth it. Eating too much sugar can cause diabetes, which can later induce some serious heart diseases. Sugar stimulates the liver to produce harmful fats and that can be fatal. The healthiest way to consume sugar is by eating various fruits.

Resist The Urge To Smoke And Drink

You should definitely avoid these two vices at all costs. Smoking will pollute your lungs and your arteries. It increases the risk of cardiovascular illnesses, such as stroke and coronary heart diseases. Heavy drinking can raise your blood pressure and cause cardiomyopathy.

Eat A Lot of Fruit

This is, by far, the easiest and healthiest way to take care of your heart. Fruits like plums, bog-berries, and cranberries are natural antioxidants. They are full of vitamins, minerals, and fibers. Eating them on a daily basis will lower the risk of many chronic illnesses including heart diseases.


About the author:

Stefan is a writer and a blogger in his spare time. He also works for First Beat Media, a company that mainly focuses on the online dating niche and similar services.



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How to Turn Your Smartphone Into a Portable Fitness Tool

by: Jeric Danao


Smartphones are wonderful devices that allow you to do numerous functions that can help with your daily life. Phones like the Samsung Galaxy On5, along with other products from Samsung, have provided various apps and features that make simple tasks feel like a breeze. From gaming, social media, and streaming apps, smartphones are handy devices that you can count on.

Recently, more people have taken a healthy approach to their lifestyle, which means that more people are looking into taking healthy diets, along with regular exercise. With more people living healthy, it is best to make sure that you are able to track it. Luckily, your smartphone can be that handy health and fitness device that you are looking for. Here are steps on how to do it.

Get the right accessories


When it comes to turning your phone into a fitness tool, make sure that you are using the right accessories that match. If you are planning to run and exercise, you can get a strap so you can hold your device into place as you go. Make sure that your phone is protected as well, as there are many durable phone cases, like the Samsung Galaxy On5’s accessory. Buying the right accessories would make sure that you would be able to use your phone during some of your fitness routines.

Get Tracking apps


One of the main reasons you are using your phone as a fitness device, like your Samsung Galaxy On5, is to get the right tracking apps to monitor your progress during the day.

Examples of fitness tracking apps include MyFitnessPal for your calorie intake, MapMyRun for your running activities, miCoach for your workout schedules and routines, and Spotify for your background music. Phones like the Samsung Galaxy On5 would be able to handle these apps thanks to their sizeable memory. Having the right tracking apps would make sure that you would be able to see your daily progress, which can help you maintain your healthy lifestyle.


Get a shopping app


Living healthy also means that you would have to shop healthy as well. Buying healthy food and drinks, and even exercise gear, can be a task that may be challenging to put into your busy schedule, which is why getting a shopping app for your Samsung Galaxy On5 would be really ideal.

Apps for your phone like Amazon and Redmart are some of the most ideal choices. These apps would have your products handily delivered to your home, making sure that you have a consistent and steady supply of healthy consumables, along with some fresh exercise clothes.

Get fitness gaming apps


Another way to make your exercise routine more fun is by getting some gaming fitness apps. These games would help add some more variety and excitement by adding some tasks and objectives that would really get you fit. Examples of these gaming apps include Zombies Run! and Fitocracy.

Key Takeaway


Living healthy would do wonders for your body, and having a phone like the Samsung Galaxy On5 would really help make sure you maintain it. With the abundance of health-related applications and accessories available, you would be able to turn your phone into the ideal fitness tool that you can bring around during the day.

About the author:

Jeric is a freelance writer that features food, lifestyle, travel, DIY subjects, and nature. He is an adventurer, taking on the world and everything it has to offer, be it with the good and the bad. He also has a weird love for reggae and sharks. See: Reggae Shark


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