Monthly Archives: May 2020

Portrait lighting tips | The essential guide for photographers

Portrait lighting tips | The essential guide for photographers

From “portrait mode” to “slofies” (slow-motion selfies), the technological developments of the past few years have taught us that portrait photography is for everyone, whether you have a DSLR or a camera phone.

On social media, a quick scroll through trending hashtags like #PostMorePortraits, #Portrait_Perfection, and #AGameofPortraits confirms that the art of portraiture is alive and well in the modern age. In fact, many of today’s photographers are turning to history to inspire their work; while some are channeling Renaissance painters with a dramatic chiaroscuro effect, others are playing with contrast by converting their portraits to black and white.

In honor of this tried-and-true genre, let’s take a look at just a few of the most common lighting patterns used for portraits throughout the years—and how to set them up. You can use window light for some of these, or you can use a studio light of your choice.

For now, we’ll just be looking at the position of the light and how it plays out across the face, and we’ll focus on setups you can achieve with just a single light source. It’s easier to learn these with continuous lighting so you can observe the patterns in real-time, but you can also use strobes if you prefer.

Butterfly lighting

2022 by Saulius Ke on 500px.com

Butterfly lighting gets its name from the shape of the small shadow that appears under the nose when you place a light source slightly above the camera, pointed down onto the face. It’s also centered directly in front of the model, rather than to the left or right.

The higher you position the light, the lower the shadow will fall; place it too low, and you won’t get that nice butterfly shape, but move it too high, and the shadow will stretch down the face and onto the chin. An angle of about 25 to 45 degrees above the face should be a good starting point, though you’ll adjust based on the shape of the face.

Those who are waiting by Fabio Bozzetti on 500px.com

This type of lighting is perfect for creating those flattering shadows below the cheekbones, and it helps smooth the complexion. One thing to watch out for is a pronounced shadow on the chin, but you can always use another softbox or a card to fill that in from below. If you use a fill light for this purpose, it’s called “clamshell” lighting.

mysterious feeling by Tan Kong Hong on 500px.com

Butterfly lighting is also called “Paramount lighting” because, during the Golden Age of Hollywood, many starlets insisted on being photographed exclusively with this pattern.

Rembrandt lighting

This pattern, named after the Dutch painter, happens when the shadow cast by the subject’s nose and the shadow of the cheek form a triangle of highlight on the far side of the face. To get this look, simply position your key light at about a 45-degree angle from the side, pointing down at your subject.

G by Dmitriy Serov on 500px.com

If you’re working with studio lighting, move your key light up or down until that signature triangle appears below the eye, or slightly turn your model’s head to get the positioning just right. Aim to get the triangle to be approximately the same width as the eye above it and no longer; the highlighted triangle should also stop before crossing past the nose, so it might take some finessing based on the model’s face.

A Tall Tail - FAULT Magazine by Adamo de Pax on 500px.com

Don’t be afraid to use natural window light, either; just remember to block off part of the window if it’s on the longer side, since all the light needs to come from above your subject. Regardless of your light source (natural or artificial), you’ll want to make sure it’s heavily diffused, as in the case of a softbox or window curtains.

As you might have guessed from its name, this type of lighting results in dramatic, moody portraits. If the shadows on the far side of the face are too dark, use a fill card to flatten it out until it’s to your liking. You can also bring in a fill light if the card doesn’t do the trick.

Loop lighting

This pattern also occurs when the shadow from the nose is cast down onto the face, but unlike with Rembrandt lighting, it never completes that closed triangle of light by meeting up with the shadow on the cheek. For this one, you’ll want to bring your key light somewhere in between where you had it for the Rembrandt (approximately 45 degrees from your subject) and where you had it for your butterfly (directly in front of your subject).

 by Oksana Taran on 500px.com

Around 30 to 40 degrees to the right or left of your model is a good starting range, but it’ll depend on the shape of the face; move it around until a “loop-shaped” shadow appears below and to the side of the nose.

SPEKCKLED INFINITY by Povilas Vaketis on 500px.com

You can move your key light up or down to change the shape of the loop and play with the distance between your light and your subject to see what works. This pattern is a perfect medium and will work with most faces; it isn’t as dramatic as the Rembrandt, but it’ll add some depth and separate the features nicely.

Split lighting

* * * by Joanna Kustra on 500px.com

This pattern is exactly what it sounds like; it splits the face into two parts, one illuminated and one in shadow. To get the look, place your key light at a 90-degree angle on the right or left side of the subject’s face, at around eye-level. Ideally, for true split lighting, you’ll want to have the face directly bisected through the middle, without a gradual shift from light to dark. Needless to say, this look is a dramatic one; feel free to use that fill card on the shadow side to soften the contrast.

Black hat by Demidova Ekaterina on 500px.com

Catchlights

Catchlights appear when your subject’s eyes reflect your light source; if your light is round, your catchlights will be round, while square lights will produce square catchlights. They’re important because they create that “gleam” or “spark” in your model’s eyes, bringing a sense of vitality to the entire portrait.

Blue by gary chew on 500px.com

Regardless of the lighting pattern you use, keep an eye out for those catchlights; you can always add them (or remove them) in post-processing, but it’s best to remember them while on set as well. If you’re having trouble finding your catchlights, you can always bring in a reflector to make them bigger.

Alice by Kristina Lang-Ree on 500px.com

Having one round catchlight in each eye will usually result in the most natural portrait, since it mimics the look you’d get if you were shooting with only the sun; often, portrait photographers will place them in the “10 o’clock” or “2 o’clock” position in relation to the subject’s eye, though you can mix it up depending on the mood you want. Make sure the eyes are in focus for the full effect.

Broad versus short light

Misha 4 by Anna Kuznetsova on 500px.com

In portraiture, “broad lighting” refers to setups where the illuminated side of a subject’s face is facing the camera. “Short lighting” does the opposite; that is, the darker, shadowed side of the face is closest to the camera. Broad light, needless to say, broadens the face, while short light sculpts it and adds more contrast for a more low-key vibe. You can move between broad and short light by moving your model or your light to see what works.

Monique by Harvey Jackson on 500px.com

These are just some of the most well-established lighting patterns for portrait photographers, so think of them as a point of departure rather than a final destination. Your lighting choices will change based on your subjects’ facial shapes and their features, so what works for one person might not work well for another. Plus, we haven’t even touched on lighting setups with additional sources that can separate your subject from your background (sometimes called “kicker lights”).

Your lighting pattern won’t only change based on your subject but also the mood and intention of the photoshoot; if your goal is to convey mystery, split-lighting might work, while a glamor shot might be better suited to butterfly lighting. Train your eye by studying pictures you love, from paintings in a museum to portraits on 500px. Learn how artists in the past have used these patterns to their advantage—and adapted them to their needs.

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हलवाई जैसा गुलाब जामुन मावा छन्ना से | Soft Khoya Gulab Jamun Recipe – cookingshooking

हलवाई जैसा गुलाब जामुन मावा छन्ना से | Soft Khoya Gulab Jamun Recipe – cookingshooking

Dosto, aaj banate hai gulab jamun ki recipe, bilkul halwai style me baanenge aur kuch secrets bhi dunga aapko bich bich me. Ye recipe hum log khoya aur chhana se banaenge yani mawa paneer se. Bahut hi soft aur tasty bante hai..

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Ye rahe ingredients:

Mawa – 1.5 liter milk se bana ~ 270g
Channa / Soft Paneer – 500 ml milk se bana ~ 80g
Maida – ¼ cup
Milk powder – ¼ cup (optional)
Baking Powder – 1 tsp
Sugar / Cheeni – 1 tsp
Cardamom Powder / Elaichi – ½ tsp
Pani – soft karne ke liye
Pista + Sugar mixed well – 2 tbsp

Sugar / Cheeni – 2 cups / 400g
Water / Paani – 2 cups
Kesar – thora sa
Rose Water / Gulab Jamun – 1 tsp

Ghee – gulab jamun talne ke liye

Kitchen Products I use:
Measuring Cup & Spoon Set –
Kitchen Weight Scale –
Instant Yeast – (500gms, keep frozen in airtight container, will stay good for years)
Instant Yeast – (small pack)
Pizza Screen – (3 pack – 6,7,8 inches)
Parchment Paper – much better than butter paper, and it is reusable –
Good NonStick Pan –
Whipping Cream –
Oven For Baking – (28liter is good enough)
Microwave – (not good)

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premature ejaculation

Premature Ejaculation – Causes And Techniques

According to sexologist in Delhi, India, Premature ejaculation is when, despite the man’s intentions, he is unable to properly control the time of his ejaculation and ejaculation occurs before or shortly after the vagina is satisfied, before the partner is satisfied.

Premature ejaculation is a condition that can affect men of any age. The term means that the affected man is unable to regulate the time of orgasm and ejaculation. Recent research shows that 20 to 30 percent of men are affected by premature ejaculation, but since many do not seek help, this rate may be even higher.

Premature ejaculation can be a serious problem in a relationship. If ejaculation occurs before a partner orgasms, he or she may remain dissatisfied and become offended, which can be a source of tension between partners, warns top sexologist in Delhi, India.

To understand the process, it is important to know that ejaculation occurs as a result of mechanical stimulation of the acorn, which can occur in the absence of an erection or even in the case of a partial erection due to an increased state of excitability.

Premature ejaculation can be:

  • inherently existing (when the man had premature ejaculation during his very first sexual intercourse), or
  • developed afterwards (if early sexual ejaculation did not occur in the majority of sexual intercourse in the man’s life).

WHEN TO SEE YOUR DOCTOR?

If you feel that premature ejaculation is a real problem in your case as well, see your sexologist doctor in Delhi, India. Report any factors you think may affect your sexual performance. If the best sex doctor in Delhi, India believes that there are not (only) psychiatric problems in the background, physical examinations (e.g., prostate) are also needed to rule out the possibility of any more serious illness.

Causes of premature ejaculation

The most common cause of premature ejaculation is clearly psychic. It is relatively common in adolescents and possibly young adults due to their inexperience, which can be further exacerbated by improper upbringing, parental attitudes that voice the improperness and guilt of sex. Fear of discovery, partner pregnancy, and sexually transmitted diseases can contribute.

Premature ejaculation may be associated with incipient erectile dysfunction. In this case, the patient tries to maintain or strengthen the weakening erection with an increased concentration, and as a result of this increased state of irritability, ejaculation occurs sooner.

According to sex specialist in Delhi, India, there is rarely a physical cause behind premature ejaculation, but certain disorders may be considered:

  • abnormal hormone levels,
  • abnormal levels of neurotransmitters (brain compounds),
  • abnormal reflex activity of the ejaculatory system,
  • certain thyroid problems
  • inflammatory infection of the prostate or urethra,
  • inherited traits.

Rarely causes of premature ejaculation:

  • Nervous system damage due to surgery or trauma.
  • Stopping from medications or narcotics used for anxiety or other mental problems.

Treatment options for premature ejaculation

Premature ejaculation can be eliminated with sexual therapy, psychotherapy and medication. For many, a combination of these premature ejaculation treatment in Delhi is most effective.

Sex Therapy – In some cases, sex therapy already helps with simple steps such as pre-sexual masturbation, which helps delay ejaculation during sex. In addition, the best sexologist in Delhi, India may recommend that you abstain from sexual intercourse for while and use other sex toys instead in order to relieve the anxiety of being together.

Pressure Technique – This method works as follows:

  1. Step – Start sexual activity as usual, including stimulation of the penis, and continue until you feel almost ready to ejaculate.
  2. Step – Ask your partner to press the end of your penis at the point where the acorn joins the trunk of the penis until the urge to ejaculate is gone.
  3. Step 2 – Then wait for about 30 seconds and then continue the foreplay. You may experience a minor erection after the press, but don’t worry, you will regain a full erection after the penis is re-aroused.
  4. Step – If you feel you need to ejaculate again, repeat the constant pressure.

If this technique is repeated as many times as needed, you will be able to penetrate your partner’s vagina without rapid ejaculation. With this method, you will learn to delay ejaculation, and after a while you will no longer need to use the pressure technique.

Medication – Premature ejaculation can be treated with certain antidepressants and creams used for local anesthesia. Be sure to consult your doctor before using them, as you may experience nausea, dry mouth, drowsiness, and decreased libido.

The use of anesthetic creams can reduce sexual pleasure as it also reduces the sensitivity of the penis. Although the cream was wiped out before intercourse, in some studies, women reported a decrease in the sensitivity of their genitals. Rarely, the lidocaine or prilocaine in these creams may cause an allergic reaction.

Alternative Therapy – A recently published study reported that yoga is effective in treating premature ejaculation, but researchers stress that more research is still needed in this area.

Tips, techniques

During intercourse, the stages described above can also be observed during intercourse. If the man indicates the onset of the prognosis phase, it is possible to interrupt intercourse and then resume it after the state of arousal has eased (individually variable, approximately 30-60 seconds). This interruption method can be supplemented and made more efficient by using the so-called “compression technique”.

The procedure is effective because the nerve pathways that are responsible for ejaculating and blocking it are guided at this site. If squeezing is applied to the right place, at the right time, and with the right strength, any male biological reflex function will be triggered that will surely stop premature ejaculation before the inevitable stage. The compression technique can be applied several times in succession.

It has no harmful effects, except that if it is tried late, in the inevitable stage, ejaculation occurs with an unpleasant, sharp feeling. The compression technique should be mastered first during hand pacing and then during intercourse.

5 Amazing Benefits Of Wearing Unlined Bras

5 Amazing Benefits Of Wearing Unlined Bras

Bras form an important part of our clothing section to give us a perfect look. There are multiple kinds of bras available but the unlined bra is one of the most widely used among them. An unlined bra is made with only one layer of fabric across the cups. They do not have any padding or foam inside the cups. These are super-light bras that are designed in a way to follow the natural curves of the breasts. It is popular for its sheer comfort. These types of bras can be wire-free or can have underwires. It does not feel bulky because it is made with less fabric. It has a design that feels lighter on the body. After all, these are made primarily for comfort.

People frequently mistake these bras for sheer fabrics. However, it is only a mistaken belief. The unlined bras are available in a variety of fabrics, allowing you to select the best one for you. The materials used in them could be cotton, satin, lace, and nylon. But considering less coverage means less modesty, wear an unlined bra only under layered tops and thicker knits. 

If you are looking for a more natural shape, then feel free to choose the aforementioned bras. It works just as well under a flowy blouse as under a sweater dress.

The two most common types of unlined bras are-

  • Unlined bralettes are easy to wear, comfortable, and supportive bralettes

It is a popular and fashionable style of indicated bra. They can be smooth and contoured, like true bralette styles. They are designed with pretty swirls, like lacy backs that look attractive under floaty or loose tops. Although these are wireless, they can still provide a very good hold for larger-chested women.

  • Unlined demi bra comes with romantic silhouettes that offer minimal coverage

It will be good for women with slope-shaped breasts. However, for others unintended demis can be a bad experience because they are translucent, thus show-through can be a concern. Nevertheless, a partially lined version can solve this problem.

  1. Perfect shape for your breast

Its main benefit is that it does not make your breasts look bigger or sculpt your breasts. Padded bras overstate the shape of your boobs. But that’s not the case with unlined bras.

  1. Support

These types of bras stand out due to their ability to support your breasts, at the same time, the natural shape of your breasts.

  1. Diverse Style and size

They come in a diverse set of styles and sizes. The common misunderstanding among people is that these bras are only made for small-breasted women. If you have a large cup size, then find yourself an unlined bra that has an underwire. And if you don’t want an underwire, then you can also look for a style with a wide underband. It provides additional support to flaunt your natural silhouette.

  1. Perfect Touch to your outfit

It can be a valuable purchase as you can pair it with a variety of outfits. They are very comfortable to wear at home or for sleeping, but also good to wear on a date night. They are light, thus they don’t feel heavy on the chest.

  1. Sexy Look

They are sexy enough, hence they are the best lingerie for your beach vacation. However, they do not work well with skin-tight tops. Because the lace on the bra may appear very lumpy underneath the shirt and the nipples may show through. Thus, with unlined bras, you wear shirts made up of a thicker material.

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The Historical Ghat Of Varanasi, UP, India By Sudipta Das

The Historical Ghat Of Varanasi, UP, India By Sudipta Das

Manikarnika Ghat is one of the most historical ghats present in all of Varanasi, Uttar Pradesh which I had the fortune to visit. People from all over the world travel here in the hopes of giving their deceased loved ones a holy goodbye, one which sends them off to heaven. The belief remains that the people cremated here, attain freedom from everything earthly and are guided towards the light of God. People choose to breathe their last breaths here, in the golden morning sunlight and the sweet scent of the flowing Ganges.

Ironically enough, when I reached the landing steps of Manikarnika Ghat, my heartbeat slowed to a halt, very much like the heavy air and smoke which didn’t wish to disperse from the burning site. Standing there, looking on as hundreds of weeping people made their way downwards, to give one last farewell to their loved ones, it was a thrilling moment etched with the haunting wails of grieving mothers and ivory widows.

Manikarnika: The Historical Ghat Of Varanasi By Sudipta Das

A welcomed peace settled within my heart and truth most universal settled in all we had or we gained and all that we are will one day get lost among the smoke and that day, all will be light and happiness. For a few minutes, my camera lay forgotten at my side as I drank in every emotion coming from every side, people debating with the sky as to why their closed ones were plucked from the ground so soon or the teary smiles of families as they thought of the long and happy life which was lived.

I could almost see- the memories, ambitions and wishes of so many perished, curling out from the never-ending fire and getting lost in the winter air. I wondered silently about how the people being carried on beds here today, were a part of the thronging crowd just yesterday, with full lungs and thumping hearts. I began feeling, counting and cherishing the air I was breathing. To this day, if asked I wouldn’t be able to say whether this place was indeed the end to all life or was it rather a gateway to a place better.

Manikarnika: The Historical Ghat Of Varanasi By Sudipta Das

Manikarnika: The Historical Ghat Of Varanasi By Sudipta Das

Manikarnika: The Historical Ghat Of Varanasi By Sudipta Das

Manikarnika: The Historical Ghat Of Varanasi By Sudipta Das

Manikarnika: The Historical Ghat Of Varanasi By Sudipta Das

Manikarnika: The Historical Ghat Of Varanasi By Sudipta Das

Manikarnika: The Historical Ghat Of Varanasi By Sudipta Das

Manikarnika: The Historical Ghat Of Varanasi By Sudipta Das

Manikarnika: The Historical Ghat Of Varanasi By Sudipta Das

Manikarnika: The Historical Ghat Of Varanasi By Sudipta Das

Manikarnika: The Historical Ghat Of Varanasi By Sudipta Das

Manikarnika: The Historical Ghat Of Varanasi By Sudipta Das

Manikarnika: The Historical Ghat Of Varanasi By Sudipta Das

Manikarnika: The Historical Ghat Of Varanasi By Sudipta Das

Manikarnika: The Historical Ghat Of Varanasi By Sudipta Das

Manikarnika: The Historical Ghat Of Varanasi By Sudipta Das

Manikarnika: The Historical Ghat Of Varanasi By Sudipta Das

About Sudipta Das

I am a simple homemaker whose dreams can’t be contained in a house. From successful graduation with Journalism to a Fashion designer by profession and now a Photographer by heart since 2017. Art is something that I have valued my whole life. I never hold one of those reel cameras which could bring real, beautiful scenes around me into a frame just like painting could. I got interested in Journalism years back and secured degrees in that area but I always searched for something more. As time passed, the dormant passion in my heart solidified and one fine day it struck me like lighting – being a photographer could satisfy the inert thirst I had for art, in its pure and rich form.

Something about capturing the natural expressions of people attracts me the most and beneath each such animated face there is a hidden story – either one of immense pleasure, overflowing surprise, or heart-wrenching pain. I love the way my camera can draw such raw emotions and lay them out in a form of a picture portraying frozen feeling.

The purpose of being a photographer exceeds the meaning behind photographers and revolves around people – their smiles, their words, and my never-ending search for beauty and happiness

Manikarnika: The Historical Ghat Of Varanasi By Sudipta Das

You can find Sudipta Das on the Web :

Copyrights:
All the pictures in this post are copyrighted to Sudipta Das. Their reproduction, even in part, is forbidden without the explicit approval of the rightful owners.

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Interesting Facts about Dholavira – a UNESCO World Heritage in Gujarat


Dholavira, an archaeological site of a Harappan-era city, received the UNESCO world heritage site tag on 27th July 2021. It became the fourth UNESCO site from Gujarat and 40th from India to make the list. Located at Khadir Bet in the Kutch district of Gujarat, Dholavira is the larger of the two most remarkable excavations of the Indus Valley Civilisation after Rakhigarhi. Found in 1967 and excavated in 1989-90 for the first time, the ancient city of Dholavira is one of the most remarkable and well-preserved urban settlements in South Asia dating from the 3rd to mid-2nd millennium BCE. This ancient site is known for its unique characteristics, such as its water management system, multi-layered defensive mechanisms, extensive use of stone in construction, and special burial structures. Managed by the Archaeological Survey of India, it is the most prominent archaeological site in India belonging to the Indus Valley Civilization and among the must-include places in Kutch tour packages.

1. Belongs to the Harappan Era

Dholavira is an archaeological site of immense importance in India as it is associated with the Indus Valley Civilization. It represents the ruins of an ancient city of the Harappan civilization that was inhabited over 1,200 years from 3000 BCE (pre‐Harappan) through 1800 BCE (early part of the Late Harappan period). It provides an idea of the way of life of people of the Indus Valley Civilization 5,000 years ago.

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2. Discovered in 1967

The ancient city of Dholavira was unearthed by the Archeological Survey of India (ASI) in 1967 but has been systematically excavated only since 1990. Locally called Kotada, the site is located about 500 m north of the Dholavira village on the Khadir Island in Rann of Kutch. The site is part of the protected Kutch Desert Wildlife Sanctuary. The site’s excavation between 1990 and 2005 under the supervision of archaeologist RS. Bisht uncovered the ancient city, which was a commercial and manufacturing hub for about 1,500 years before its decline and eventual ruin in 1500 BC. A range of artifacts, including terracotta pottery, beads, gold and copper ornaments, seals, fish hooks, animal figurines, tools, urns, etc. found at this site indicate trade links with lands as far away as Mesopotamia.

              Must Read : Popular Heritage Sites in India

3. The Largest Indus Valley Civilization Site in India

Sprawls over an area of 250-acres, Dholavira is the larger of the two most remarkable excavations of the Indus Valley Civilization or Harappan culture in India, the other being Rakhigarhi, Haryana. Dholavira is the fifth largest site of the Indus Valley Civilization in the sub-continent. The excavated site of Dholavira demonstrates the ingenuity of the Harappan people to evolve a highly organized system of town planning based on the grid system. Dholavira is one of the most popular places to visit in Rann of Kutch.


4. Highly Organized System of Town Planning

The Indus Valley Civilization, also known as Harappan Civilization, is famous for its systematic town planning with perfected proportions, interrelation of functional areas, street pattern, and efficient water conservation system. Lies between two seasonal streams, the Mansar in the north and Manhar in the south, Dholavira had three distinct zones-the Upper, Middle, and Lower Towns. The expansive water management system designed to store every drop of water available shows the ingenuity of the people to survive against the rapid geo-climatic transformations. Often considered as one of the world’s earliest water conservation systems, the water system of Dholavira was very well planned with 16 reservoirs and water channels that stored water or diverted water from nearby rivulets. Step wells leading to large public baths have also been discovered here.


5. Temporarily Abandoned Site

According to the official site of Gujarat Tourism, the settlers of Dholavira abandoned their settlements who later returned to establish a de-urbanized culture. It further adds that the settlers willingly chose to simplify their lives, rather than trying to ride the collapse of their once glorified civilization. The excavation also shows signs of temporary desertion of the site. Settlers returned to the site in the late Harappan stage, with a change in their pottery. Dholavira entered a phase of severe aridity due to climate change and rivers like Saraswati drying up. Because of a drought-like situation, people started migrating toward the Ganges valley or towards south Gujarat and further beyond in Maharashtra. Its decline also coincided with the collapse of Mesopotamia, indicating the integration of economies. Harappans, who were maritime people, lost a huge market, affecting the local mining, manufacturing, marketing, and export businesses once Mesopotamia fell.


6. Fourth UNESCO World Heritage Site in Gujarat

Dholavira, the most spectacular Indus Valley site in India, became the fourth UNESCO World Heritage Site in Gujarat, after Champaner near Pavagadh, Rani ki Vav in Patan, and the historical city of Ahmedabad. The site had been on UNESCO’s tentative list since 2014 and India had submitted its dossier in January 2020. Dholavira earned the coveted Unesco World Heritage Site tag on 27th July 2021 during the ongoing 44th session of the World Heritage Committee of UNESCO. It became the fourth UNESCO site from Gujarat and 40th from India to make the list. Also, it is the first site of the ancient Indus Valley Civilisation (IVC) in India to get the tag.


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POP Pilates at 24 Hour Fitness!?

POP Pilates at 24 Hour Fitness!?

Sorry this took so long. I honestly can’t believe this is happening…please watch this video! And big thank you to YOU. I love you.

Get all the details and become a POP Pilates Instructor:

Also please note that POP Pilates and Cassey Ho are no longer affiliated with NAFC. Any certifications given out through the NAFC are invalid and are not recognized by POP Pilates. If you would like to get officially POP Pilates certified, please email info@blogilates.com for more info.

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Cassey Ho is a certified Pilates and fitness instructor, named Greatest’s Top 100 Health & Fitness Influencers in the World alongside Michelle Obama. She is the winner of the “Social Fitness” Shorty Award and FITNESS Magazine named her their “Best Healthy Living Blogger”. She’s been featured on Dr. Oz, EXTRA TV, The Steve Harvey Show, COSMOPOLITAN Magazine, SHAPE Magazine, Ladies Home Journal, SELF Magazine, NY Times, LA Times, and many more.

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DISCLAIMER:

Blogilates and oGorgeous Inc. strongly recommend that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Blogilates and oGorgeous Inc. from any and all claims or causes of action, known or unknown, arising out of Blogilates’ and oGorgeous Inc.’s negligence.

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अंडे की सब्ज़ी जो आज से पहले आपने कभी देखि नहीं होगी ऊँगली चाट ने को मजबूर | Egg Masala Recipe

अंडे की सब्ज़ी जो आज से पहले आपने कभी देखि नहीं होगी ऊँगली चाट ने को मजबूर | Egg Masala Recipe

#eggrecipe #newrecipe

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5 Important Health Aspects for Athletes

5 Important Health Aspects for Athletes

You’re a competitive athlete or a fitness buff. You’ve established a consistent exercise regime that ensures you get enough strength and cardio training every day. However, there is more to keeping your body in tip-top condition than a strict training regime.

You need to take care of what you consume, including what you drink. It would help if you also give your body adequate time to recover from rigorous physical activity. Some health aspects can help you stay on top of your game.

  1. Vitamin Intake

The importance of vitamins to the normal functioning of your body cannot be overstated. Vitamin C’s role in boosting immunity, preventing many chronic diseases, and slowing the deterioration of brain function brought about by aging is well documented. However, the other less-celebrated vitamins are just as vital.

Vitamin D plays a crucial role in your overall health, from your skin to your brain. Without this vitamin, your body will not be able to synthesize calcium from the food you eat. Calcium is what keeps your bones healthy. But that’s not all; Vitamin D helps fight inflammation and improve the health of your muscles.

You may have heard it said that Vitamin D comes from the sun, which is valid to a certain extent. Sunlight does convert a chemical present in your skin into this vitamin. However, what happens when the weather changes and you cannot enjoy adequate sunlight exposure? You can obtain Vitamin D from certain foods, but there aren’t too many to choose from; milk, specific types of fish and fortified cereals.

To be sure you get the requisite quantities of Vitamin D, especially during winter, you can resort to supplements. If you have trouble getting capsules down, you can try a vitamin D gummy. These chewable supplements will ensure you get all the health benefits in a more palate-friendly form.

  1. Protein Consumption

It is impossible to gain the physique you require to be a competitive athlete without proteins. Proteins are the building blocks of muscle. When you consume proteins, they are broken down into amino acids; these are synthesized by the body to create new proteins.

There are many sources of protein. Vegetarians and vegans can find it in beans and other kinds of legumes. If you’re not into plant-based diets, you can obtain your protein from fish, chicken, beef, and other kinds of meat. Professional athletes will want to get their protein without the prospect of adding to their body fat. This reason is why many hold their protein shakes dear.

Proteins will help you build and maintain muscle mass to ensure that your activity doesn’t result in muscle wastage. If you don’t take in enough protein, your body will break down the protein you have in your body, leading to the said muscle wastage. Besides growing your muscles, protein works to boost your metabolism and lower your appetite, discouraging you from taking on unnecessary calories.

  1. Hydration

During your training sessions or in the course of competitive sports, you will lose a lot of water through sweat. It helps if you replenish your water levels by hydrating yourself generously before, during and after your sessions. Your water intake should be determined by the intensity of your workout, among other factors, including your BMI and exercise frequency.

You can use the formula below to calculate your recommended daily water intake when you’re working out intensely.

Body weight (pounds) x 1 = water intake (Oz)

If your level of activity is low, multiply your body weight by 0.5.

To keep your body well hydrated, you need to know more than just how much to drink. It would also be best if you drank at the required time intervals. Ingest at least 16 ounces of water two hours before you hit the gym, track, or swimming pool.

Top up with another eight ounces half an hour before you begin your session. During your session, drink the same amount of water every 15 minutes. Immediately after your session, chug down another eight ounces.

  1. Diet

As a top athlete, your diet should be designed to build muscle and help you perform at the highest level possible. The ability to push your body beyond its limits in training or on game day will depend on whether you have fueled up with the correct quantity of energy-giving foods. What you eat also determines how long you remain fit enough to indulge in our preferred discipline. With the proper diet, your muscles will recover faster from workouts, and you will be able to bounce back faster from injury.

  1. Rest Days

To obtain your fitness goals and perform at your peak, you need to allow yourself time to rest. When you take time away from your busy schedule to rest, your muscles will have ample time to shake off the post-workout soreness. You can have an active rest day and incorporate yoga or a light walk.

The Best of the Best

Even if you’re not the swiftest or most talented in whatever discipline you indulge in, you can still emerge at your best by taking these steps into account. Eat well, stay hydrated, and don’t forget your vitamins. These factors could be inhibiting you from being the best in your chosen sport.

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