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FITNESS

10 Best Workouts at Home to Get Fit With Ease

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Are you struggling to find time for the gym due to a busy schedule? Working out at home can be a convenient and effective solution. In this article, we’ll explore 10 home workouts that require minimal equipment – a pack of resistance bands with a door anchor, costing around $15-20.

Whether you’re dealing with work commitments, family responsibilities, or just prefer the privacy of home workouts, these exercises target every major muscle group. By incorporating resistance bands and a door anchor, you can achieve excellent results without leaving your home. Discover a range of workouts designed to help you stay fit and healthy with minimal equipment.

10 Best Workouts at Home

1. Bodyweight Squat

Overview: The bodyweight squat is a foundational exercise that engages multiple muscle groups. It is effective in promoting full-range motion and muscle activation.

Execution: Start by standing with feet shoulder-width apart and toes slightly turned out. Lower your body straight down, maintaining heel contact with the ground and keeping your chest upright. Return to the standing position. Aim for 3 sets of 30 repetitions with a 30-second to 1-minute rest between sets.

2. Split Squat

Overview: The split squat not only targets leg muscles but also enhances balance. It is recommended to have support nearby if balance is an issue.

Execution: Begin on both knees, then place one foot flat on the ground in front, ensuring a perpendicular shin. Engage the leg muscles in the leading leg to stand tall, then lower yourself back down. Perform 3 sets of 15 repetitions on each leg, resting 30 seconds to 1 minute between sets. If balance is lost, restart the movement from the beginning.

3. Cossack Squat

Overview: The Cossack squat targets the hips and quadriceps while providing an effective stretch for tight hip muscles.

Execution: Begin with your feet at their widest position. Perform a squat on one side, sitting down and back while keeping the other leg straight for a deep stretch. Return to the starting position and repeat on the other side. Aim for 3 sets of 10 repetitions on each side, resting 30 seconds to 1 minute between sets.

4. Push-Up

Overview: The push-up is a classic upper body exercise that engages the chest, triceps, shoulders, and abdominal muscles.

Execution: Start in a prone position with arms positioned perpendicular to the ground. Keep your arms at a 45-degree angle to your body. Push yourself up until your arms are straight, then lower yourself back down. Maintain a straight body position throughout. For those finding push-ups challenging, modifications can be done using a chair or table.

5. Resistance Band Shoulder Press

Overview: The resistance band shoulder press is a fundamental upper body exercise targeting the shoulders, triceps, and upper traps.

Execution:

  • Attach handles to the band and step on it in the middle.
  • Raise your hands to shoulder width with the bands outside your arms.
  • Push straight up and back, reaching as high as possible.
  • Slowly lower the bands back down to the starting position.
  • Choose a weight for 15-20 repetitions in 3 sets.

6. Resistance Band Lat Pulldown

Overview: The resistance band lat pulldown focuses on the latissimus dorsi muscles, biceps, and rear shoulder muscles, contributing to a v-shaped upper body.

Execution:

  • Place the door anchor above the top hinge on a door.
  • Feed the band(s) through the loop and step back, bending forward.
  • Maintain tension on the band when arms are fully extended.
  • Pull shoulders down towards hips, then complete the motion with your arms.
  • Feel the back muscles engaged at the bottom of the motion.
  • Opt for a weight for 15-20 repetitions in 3 sets.

7. Resistance Band Row

Overview: The resistance band row targets the back muscles, including lats, rhomboids, lower traps, and rear shoulders, promoting better posture.

Execution:

  • Place the door anchor in the door at stomach level.
  • Feed the band(s) through the loop and step back until there is tension.
  • Squeeze shoulder blades together and pull arms to your stomach.
  • Slowly return hands to an extended position and repeat.
  • Choose a weight for 15-20 repetitions in 3 sets.

8. Resistance Band Twist

Overview: The resistance band twist is an effective ab exercise, targeting obliques to stabilize the body side-to-side and during turns.

Execution:

  • Position the door anchor at shoulder height.
  • Feed the band(s) through the loop, attaching one handle.
  • Stand 90 degrees to the door with arms extended in front.
  • Keep arms straight, rotate the upper body away from the door.
  • Feel the obliques working as you turn.
  • Slowly return to the starting position and repeat.
  • Opt for a weight for 10-15 repetitions on each side in 3 sets.

9. Roll-ups

Overview: The roll-up, inspired by Pilates, is a core-intensive exercise designed to enhance core strength and lower body mobility. Emphasizing abdominal engagement, it challenges the core without assistance from the legs.

Execution:

  • Lie flat on the ground with legs extended and arms stretched overhead.
  • Visualize curling the upper body towards the feet vertebrae by vertebrae.
  • Reach forward when perpendicular to the floor, aiming to touch the toes.
  • Lower yourself down slowly, rolling vertebrae by vertebrae.
  • Perform 15-20 repetitions for 3 sets.

10. Knee Tucks

Overview: The knee tuck, a reverse roll-up, places greater emphasis on the lower abs. It involves bending the knees and curling them toward the chest while minimizing upper body assistance.

Execution:

  • Lie flat on the ground with legs extended and arms resting by your sides.
  • Bend the knees and curl them up to the chest, focusing on rounding the low back.
  • Flatten the back to the ground, extend legs out, and set them down.
  • Aim for 15-20 repetitions for 3 sets.
  • Place a pillow under the lower back for support if experiencing discomfort.

Conclusion

Summary: Incorporating the 10 exercises outlined above ensures a comprehensive and balanced home workout, targeting various muscle groups. These exercises, when performed regularly, contribute to symmetrical body development and overall fitness.

Insights:

  • The National Institute of Health conducted a significant study on workout frequency, recommending adults to exercise 3 or more days a week.
  • Working out 1-2 times per week showed an increased risk of injury, likely attributed to a lack of practice.

Recommendation:

  • Strive to complete the suggested workout at least three times weekly.
  • Consistency and patience are key for realizing significant improvements in your body’s shape and overall fitness.
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DESIGN & DÉCOR

A Maryland Home Gets a Stylish Revamp for a Family of Five

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Heather DiSabella took on the renovation project for a family of five, including two cats and a St. Bernard, in Chevy Chase, Maryland. The family, having previously transformed a farmhouse, desired a return to city life and fell in love with a property built in 1903. The house, largely untouched since the 1950s, had segmented rooms and a floor plan lacking flow.

DiSabella recognized the potential in the home’s structure and the family’s appreciation for its historical elements. The major renovation focused on opening up the first floor, creating a seamless and inviting space for the family to gather. The kitchen, once isolated at the back, was redesigned to become a central and open hub, transforming the entire dynamic of the house.

The condition of the house posed a significant challenge for Heather DiSabella, with years of neglect evident in dust-covered surfaces and inoperable fixtures. The discovery of asbestos in the basement added another layer of complexity to the project, necessitating encapsulation. DiSabella focused on transforming the layout of the first floor, recognizing the need for changes in functionality. The decision to knock down the wall between the kitchen and dining room and switch the living and dining areas reflected the family’s desire for a more open and communal space. This reconfiguration aimed to accommodate the family’s love for cooking and entertaining while enhancing the flow of the home. Additionally, the strategic placement of a large window in the living room allowed for a prominent display of the Christmas tree during the holiday season.

Heather DiSabella tailored the design of the entire home to cater to the needs of her busy family clients. The third floor was dedicated to the preteen daughters, with two bedrooms and a shared bathroom featuring ample vanity storage and a spacious tub. DiSabella extended her design expertise to part of the previously unfinished attic, transforming it into a functional space with desks and beanbag chairs for the girls.

The stylistic preferences of the clients manifested in a blend of Old English and farmhouse styles on the main level, infused with a modern twist on the bedroom floors. Inspired by a home designed by Elizabeth Roberts, the kitchen’s color palette was carefully chosen to reflect this inspiration.

Leveraging the clients’ existing furniture, DiSabella added character to the spaces with antique rugs sourced from Etsy and a comfortable West Elm sectional in the living room.

Heather DiSabella successfully blended modern functionality with historical charm in the renovated home, creating a space that caters to the needs of a contemporary family while preserving its traditional elements. The restoration of historical features, such as the massive sliding doors between the living room and dining room, became a cherished aspect of the design. The clients chose to keep the original interior doors and brass hardware, working with a local company to restore the hardware and make some knobs functional again.

Additionally, the existing wood flooring was refinished with a new stain finish, and the original front entry stairs were enhanced by painting and repairing small details. The clients are delighted with the transformation, particularly appreciating the improved flow and openness of the first floor, providing a welcoming space for the entire family to gather comfortably.

 

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TRAVEL

Caribbean Cruises: A Selection of Floating Escapes for Every Taste

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In the midst of winter’s chill, the allure of escaping to the sun-kissed shores and crystalline waters of the Caribbean beckons. As the popularity of floating escapes grows, an array of cruise options caters to diverse preferences. From brief six-day journeys to more expansive twenty-one-day adventures, and from classic sailing ships to luxurious liners, the Caribbean unfolds its treasures for every traveler. Whether seeking sybaritic leisure, cultural exploration, or exhilarating activities, these cruises promise an unforgettable experience.

Seabourn Ovation: A Luxurious 21-Day Sojourn in the Lesser Antilles

Indulge in Elegance
For those seeking an extended escape in opulence, the Seabourn Ovation beckons with a 21-day exploration of the Lesser Antilles. With spacious accommodations for 600 passengers, including five diverse restaurants, including The Grill by celebrity chef Thomas Keller, this Adam Tihany-designed ship exudes sophistication. Unwind in evening entertainment, savor cocktails in multiple bars or within your suite, pamper yourself in the spa and gym, and immerse in literary delights in a first-rate library. Don’t miss the highlight – a beach barbecue adorned with champagne and caviar.

Book Your Getaway
Embark on a 21-day cruise commencing and concluding in Bridgetown, with 17 captivating ports of call in the Lesser Antilles. Departing on November 30, 2024, this extraordinary journey awaits, starting from £9,899 per person.

Sea Cloud Spirit: Sail into Nautical Romance

Windjamming Legacy
Step aboard the Sea Cloud Spirit, the newest and largest among Sea Cloud’s trio of sister ships, housing 69 cabins. A journey on this windjammer, inspired by the original Sea Cloud once owned by Marjorie Merryweather Post, promises a unique experience for lovers of old-style sailing. This three-mast, manually-operated, full-rigged tall ship captures the romance of 19th-century seafaring, complete with the mesmerizing sight of 32 sails unfurling in perfect harmony.

Set Sail
Embark on a 7-night round trip from Sint Maarten, departing on November 27, 2024. Cruise around five islands of the Lesser Antilles and Grenadines, reliving the allure of historic seafaring. Departing on November 24, secure your spot for this exceptional journey, starting from €4,395 per person.

Emerald Cruises: Yachting in Luxury Along the Caribbean Waves

Mega-Yacht Experience
Experience the epitome of yachting luxury aboard Emerald Cruise’s Azzurra or Sakara. These elegant 110-meter yachts, with a mere 50 cabins, boast a crew of 76, ensuring personalized service. Revel in expansive deck spaces, two pools, a spa, hairdresser, gym, and water sports facilities, including electric bicycles for onshore exploration. From salsa lessons in Cartagena to island adventures, every moment aboard feels like a grand odyssey.

Sail the Caribbean Seas
Embark on an 11-night journey from Panama City to Bridgetown, Barbados, traversing the iconic Panama Canal and visiting captivating ports in Colombia and the Southern Caribbean islands. Departing on February 13, 2024, secure your spot for this extraordinary voyage, starting from £5,180 per person.

Explora Journeys: Unveiling the Extravagance of Explora II

The Ultimate Luxury at Sea
Embark on a voyage of unparalleled luxury with Explora Journeys’ latest addition, the Explora II, set to launch in 2024. Boasting opulence and variety with 14 passenger decks and 461 oceanfront suites and residences, this 992-passenger vessel redefines grandeur without the overwhelming size of larger cruise ships. Following the success of its predecessor, Explora I, this vessel promises an exceptional experience with an array of amenities.

Luxurious Touches and All-Weather Swimming
Indulge in the finer things aboard Explora II, where attention to detail is paramount. Experience the delight of all-weather swimming in one of the ship’s four pools, featuring a retractable glass roof. Multiple small lounges cater to diverse evening entertainment, ensuring every moment is filled with luxury and sophistication.

Book Your Unforgettable Journey
Embark on a 9-night round trip from Bridgetown, Barbados, departing on January 31, 2024, aboard Explora I. This captivating itinerary includes visits to UNESCO-listed sites in Bermuda and St. Kitts, the spice-laden landscapes of Grenada, and the glamorous St. Barthélemy. Secure your spot for an unforgettable voyage, starting from €4,650 per person.

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FITNESS

5 Weight Lifting Exercises for Absolute Beginners

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January often witnesses a surge in Fitness New Year’s Resolutions, and despite gym closures in many countries, an increasing number of individuals are embracing exercise and weight-loss goals. The pandemic has led to a shift from gym workouts to home training, with people investing in dumbbells and barbells to enhance their home workouts and achieve quicker results.

Incorporating beginner-friendly weight lifting exercises into a basic bodyweight routine is a logical progression to stimulate muscle growth, burn more calories, and enhance overall strength. However, it’s crucial to note that poorly executed weightlifting exercises can lead to injuries, and some may not be very effective, resulting in wasted time without significant benefits.

To address these considerations, here are my top 5 favorite and most effective weight lifting exercises that every beginner should master before delving into complex routines. It’s important to emphasize that having a trainer assess your movements is invaluable, especially if you’re concerned about posture or experience discomfort in areas like the lower back, shoulders, or neck. Attempting heavy weight lifting without proper guidance can pose risks.

 

Weight Training Basics You Need to Know

Understanding some basic “gym jargon” is essential if you’re venturing into weightlifting. Here are key terms to familiarize yourself with:

  1. Repetition (Rep): One lift of weights or completion of an exercise movement is called a repetition or rep.
  2. Set: A series of repetitions is referred to as a “set of reps” or simply a “set.”
  3. 3×10: This notation signifies a common exercise recommendation for beginners, such as three sets of ten repetitions. For example, 3×10 squats means three sets of ten squats.

When starting, consider trying one or two repetitions with a low weight to grasp the technique. Then, attempt up to 10 repetitions consecutively (one set). Adjust the weight to find a balance between comfort and useful intensity. If you struggle to complete fewer than eight reps, the weight may be too heavy. Conversely, if you can easily do more than 12 reps, consider increasing the weight slightly, unless the program specifically calls for higher reps, such as 20.

Rest between sets is crucial to allow your body to replenish its energy for the next round. The rest period can range from as short as 60 seconds to as long as five minutes, depending on the intensity and weight. Generally, one to two minutes is adequate rest time for a ten-rep set of moderate to low intensity.

 

Safety Basics You Need to Know

Exercise Caution to Avoid Injuries in Weight Lifting:

When engaging in intense workouts, particularly weight lifting exercises, it is crucial to exercise caution to prevent injuries. Here are two key aspects to be mindful of:

  1. Rounded Back:
    • Exercises like squats, leg press, and deadlifts put the spine under pressure, particularly the lumbar or lower spine.
    • Emphasize the importance of maintaining a straight or slightly arched, neutral position in the back during these movements.
    • Beginners should be especially cautious and avoid rounding their backs.
  2. Hyperextension:
    • Hyperextension occurs when a joint is pushed beyond its normal range of movement, potentially causing injury by stressing ligaments and tendons excessively.
    • Common advice includes not locking out the arms at the elbow or the legs at the knees during various weight lifting exercises to avoid hyperextension.
    • Avoiding excessive joint movement is crucial for preventing injuries during workouts.

Now, let’s move on from the safety reminders and delve into the core of the matter—or should I say, “let’s get to the iron.”

Compound Movements

In a well-rounded weight lifting program for beginners, compound movements take center stage. These exercises involve multiple joints and engage numerous muscles, providing a solid foundation for overall strength and muscle mass. Here are five essential compound exercises:

  1. Squat:
    • Targets: Lower body
    • Equipment Needed: Barbell or 2 Dumbbells
    • Description: Squats build lower body strength, endurance, and power. They engage multiple muscles and joints simultaneously, enhancing core strength and overall stability.
  2. Chest Press:
    • Targets: Chest, arms, shoulders
    • Equipment Needed: Dumbbells, barbell
    • Description: This exercise focuses on the chest muscles (pectoralis), anterior deltoids, and triceps brachii. It contributes to chest support, definition, and functional strength for activities involving pushing or carrying.
  3. Deadlift:
    • Targets: Full body, hamstrings, quadriceps, gluteals, lower back, trapezius
    • Equipment Needed: Barbell or Dumbbells
    • Description: The deadlift is a powerful full-body exercise, emphasizing the legs, hips, and back muscles. It is excellent for building muscle mass and functional fitness.
  4. Overhead Press:
    • Targets: Shoulders
    • Equipment Needed: Dumbbells
    • Description: The dumbbell overhead press enhances shoulder strength and engages the core for stability. It can be performed seated or standing, with varying grip positions.
  5. Lat Pulldown (If You Can’t Perform Pull-Ups):
    • Targets: Shoulders, back
    • Equipment Needed: Cable pulley machine
    • Description: The Lat Pulldown is a suitable alternative for beginners who can’t perform pull-ups. It targets the back muscles, especially the latissimus dorsi, contributing to a V-shaped back.
    • Note: Images for Lat Pulldown not provided.

These compound exercises form a comprehensive foundation for a beginner’s weight lifting routine, fostering strength, muscle development, and overall fitness.

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HOLIDAYS

11 Creative and Instagrammable Decoration Ideas for All Ages

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Birthdays, often pushed aside as adulthood sets in, are making a triumphant comeback with these 11 trendy and Instagram-worthy decoration ideas. Whether it’s your own celebration or for a loved one, these clever suggestions will reignite the excitement around getting another year older. From vibrant and playful themes to chic and elegant setups, these ideas will have you diving into party planning mode in no time. So, let the birthday festivities begin and capture those picture-perfect moments!

1. Bust Out Witty Cocktail Napkins

Make your drinks even more enjoyable with quirky and fun cocktail napkins. Not only do they add a touch of humor, but they also serve a practical purpose—helping guests keep track of their beverages.

2.Add Florals to Your Tablescape

Elevate your party ambiance with vibrant florals. Whether you go for a wild and organic look or a more polished arrangement, flowers bring life and color to your tablescape.

3.Print Custom Menus

Treat your guests to a personalized dining experience by creating custom menus. Highlighting the birthday person’s favorite dishes adds a thoughtful touch, and the printed menus add an air of sophistication.

4.Get Creative With Food Presentation

Small details matter. Elevate your food presentation by incorporating creative elements. Whether it’s an orange-themed cake or other thematic treats, thoughtful touches make a lasting impression.

5. Take to the Beach

If you’re fortunate enough to live near the beach, embrace the sand and waves for a picturesque birthday setup. An oceanside wine and cheese party offers a casual and sunny atmosphere. Elevate the beach experience with chic pillows and blankets arranged to create a comfortable and stylish seating area.

6. Create Custom Birth Year Cookies

Make birthdays special with custom birth year cookies. These edible treats not only delight the taste buds but also serve as unique decorations. Display them on a stylish plate, allowing guests to indulge in a sweet reminder of the celebrant’s birth year.

7. Bring on the Sprinkles

Add a burst of joy to your floral display by placing sprinkles in a clear vase (with flowers in a separate vessel). This cheerful and vibrant touch, paired with a floral-themed cake, creates a visually stunning and delightful birthday ambiance.

8. Make Chic Place Cards

Jazz up your wine-inspired backyard dinner with chic place cards crafted from wine corks. This affordable and DIY-friendly approach adds a touch of sophistication, ensuring guests know where to sit during a more formal meal.

9. Lay Out a Blanket: Boho Chic Backyard Setup

Transform your backyard into a boho-chic haven by laying out soft, colorful throw pillows, a low-to-the-ground table, and a small area rug. Create a glamping-themed party with a cozy atmosphere, complete with a hot cocoa station for your guests to enjoy.

10. Go Big With Light Up Numbers

Celebrate milestone birthdays by sourcing light-up numbers displaying the celebrant’s age. Not only do these serve as a fun and eye-catching decoration, but they also make for excellent photo props. Capture memories with a Polaroid camera and allow guests to take home a piece of the celebration.

11. Create Ambiance With String Lights

Elevate the ambiance of your backyard dinner with the magical glow of string lights. Hang them to turn a simple sit-down dinner into an ultra-special affair. Choose colorful strands in festive hues like pink or green to match the preferences of the birthday honoree.

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TRAVEL

Annecy: A Fairytale Destination in France’s Haute-Savoie Region

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Nestled in Beauty
Annecy, located in the picturesque Haute-Savoie region bordering Italy and Switzerland, is a real-life Disney town. Its allure is heightened by the crystal-clear Lake Annecy, embraced by the majestic Mont Blanc. During the summer, this idyllic setting draws crowds seeking the pristine waters for activities like swimming, paddle-boarding, and cycling around Europe’s cleanest lake. The town itself, adorned with flower-lined canals, cobbled streets, and medieval châteaus, unveils its unique charm in every season.

Winter Magic
As winter descends, Annecy transforms into a magical wonderland. Glittering canal-side Christmas markets offer vin chaud and delectable tartiflette, featuring the local Reblochon cheese, all against the enchanting backdrop of the snowy Alps.

Explore on Foot
Annecy’s charm is easily accessible on foot, making it a delightful experience to explore the Old Town and the scenic lake. While hiring a car or a cab provides the freedom to venture beyond the city, visiting lakeside villages like Veyrier-du-Lac and Menthon-Saint-Bernard, with its famous château inspiring Walt Disney’s Sleeping Beauty’s castle, adds another layer to the journey. However, with a well-connected train station, a car is optional. Travelers from the UK can seamlessly reach Annecy with a Eurostar to Lyon followed by a train ride. For Alpine enthusiasts, direct trains from Annecy connect to ski resorts like Meribel, Chamonix, and Les Gets in just two hours. Other French cities, including a direct 3hr 40m train ride to Paris and a four-hour journey to Avignon in Provence, are also easily accessible. Those flying in can conveniently arrive via Geneva Airport and reach Annecy by train within an hour.

Turquoise Waters and Pristine Beauty
Lake Annecy, renowned for its crystal-clear turquoise waters, stands as a major attraction for tourists visiting this charming town. Stringent environmental regulations contribute to the lake being hailed as the cleanest in Europe, making it a magnet for swimmers during the warmer seasons. The lake, surrounded by the Alps, serves as a hub for diverse activities, from paddle boarding and kayaking to cycling along the picturesque border. Notably, Lake Annecy is one of Europe’s premier paragliding destinations, drawing enthusiasts in both summer and winter.

Strolling Through Old Town
The cobbled streets of Annecy’s Old Town, intricately woven around canals, provide a delightful maze for exploration. Farmer’s markets, canal-side cafes, boutique delis, and medieval castles create a captivating ambiance. One standout spot is the Pont des Amours (Lovers Bridge), offering breathtaking views and perfect photo opportunities.

Exploring Historical Landmarks
The Palais de l’Isle, an iconic triangular fortress sitting on an islet in the Canal du Thiou, stands as a symbol of Annecy’s rich history. Dating back to the 1100s, this fortified palace once served as a noble residence. Today, it houses exhibitions on Annecy’s architecture, inviting visitors to explore its old courtroom, dungeon, cells, and chapel.

Magical Christmas Markets
Annecy’s medieval Old Town transforms into a magical wonderland during Christmas, with festive markets taking center stage. The ‘Marché de Noël du Vieil Annecy’ is the largest, featuring 80 chalets around the St. François-de-Sales church. Handmade Savoie crafts, vin chaud, and Alpine delights, including the local favorite tartiflette, create a festive and enchanting atmosphere.

Gastronomic Delights
Annecy boasts Michelin-starred restaurants that elevate its culinary scene. La Maison Bleue by Yoann Conte, a two-star gem, offers tasting menus with ingredients from Chef Yoann’s lakeside garden. Another two-star establishment, Le Pere Bise by chef Jean Suplice, is the first Michelin-starred hotel in France. Beyond Michelin stars, local dining options abound, featuring modern Alpine cuisine at places like L’Esquisse and Racines, along with the charming ‘neo-bistro’ Bloomer in the Old Town. For a more casual experience, canal-side creperies and cafes, including Quai n°10, offer local classics. Complete the day with a visit to Society Bar for a relaxing drink.

Annecy, with its vibrant blend of natural beauty, historical charm, and culinary excellence, provides a captivating experience for every visitor.

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FITNESS

Circuit Training Workouts Routine For Beginners (The Complete Guide)

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The traditional approach of working out with isolated strength machines, focusing on one set at a time, is evolving. The fitness landscape is now emphasizing a shift from single-joint exercises to a more dynamic, three-dimensional movement perspective. Recognizing that we live in a three-dimensional world, the current emphasis is on exercises that engage the body in various ranges of motion rather than isolated movements.

A well-designed training program incorporates exercises that propel the body forward, backward, side-to-side, and in twisting motions. This approach allows the body to adapt to the diverse movement patterns encountered in everyday life, not just within the confines of a gym. Training across all ranges of motion equips the body to move confidently and safely through daily activities, minimizing the risk of injury.

For those who are new to exercise or returning after an extended break, starting with a comprehensive circuit routine is recommended. This routine should prioritize proper technique, engage the body in various dimensions, and target all major muscle groups. This approach ensures a foundational fitness level and sets the stage for progress and growth in one’s fitness journey.

What Is Circuit Training?

Circuit training is a structured workout style that involves performing a set number of exercises (typically five to ten) consecutively, with short periods of rest between each exercise. It is crucial to distinguish circuit training from High-Intensity Interval Training (HIIT), even though both allow for flexibility and creativity in workouts.

Circuit Training:

  • Varied exercise types.
  • Involves 5-10 exercises performed consecutively.
  • Typically 1-4 circuits per workout, depending on available time.
  • Exercises can be performed for a set duration or repetitions.
  • Alternates between upper and lower body exercises to prevent overuse.
  • Controls intensity to prioritize proper technique.
  • Utilizes the Rate of Perceived Exertion Scale (RPE) ranging from 5-8.
  • Workouts generally last 20 to 60 minutes.

High-Intensity Interval Training (HIIT):

  • Varies in workout intensity.
  • Originally designed for cardiovascular endurance.
  • Involves exercises performed at maximal effort (RPE of 8-10).
  • Utilizes smaller work-to-rest ratios, e.g., Tabata style (20 sec work, 10 sec rest for eight rounds).

One common challenge in exercise is combating boredom, maintaining motivation and consistency, and creating safe workout programs. Circuit training addresses these challenges by offering a dynamic routine where participants move from one exercise to another, focusing on proper technique, muscle engagement, and counting repetitions or monitoring time. A well-designed circuit program helps individuals stay motivated, build confidence, and diversify their workouts.

Circuit training is employed to prevent monotony, reduce the risk of injuries, aid in rehabilitation, enhance cardiovascular fitness and strength, improve mobility, flexibility, and overall body awareness and control. It is particularly advantageous for those with time constraints, seeking efficient and effective workouts.

It is important to note that for individuals unaccustomed to higher-intensity workouts, a gradual start is recommended. Consulting with a fitness professional and a healthcare provider before commencing any workout is essential to ensure safety and appropriateness for individual fitness levels.

DIY Circuit Program

Creating a circuit program can seem daunting, but once you understand the steps, the possibilities are limitless. Consider factors such as your current fitness level, physical constraints, goals, available equipment, and time when planning your program. Here’s a simple blueprint using only your body weight to get you started, with the flexibility to adjust as needed.

Step 1: Determine Your Timeframe Decide on the number of sets, repetitions, or the duration of each exercise based on your fitness level and available time.

  • Beginner: 1-2 sets of 10-15 repetitions or 30 seconds of work with 20 seconds of rest.
  • Intermediate: 2-3 sets of 10-12 repetitions or 45 seconds of work with 10-20 seconds of rest.
  • Advanced: 3-5 sets of 8-12 repetitions or 60 seconds of work with 10-30 seconds of rest.

Always warm up before starting any exercise program, and allow a minute of rest after completing each set of exercises.

Step 2: Select Your Exercises Choose two exercises from each category:

Upper Body Exercises:

  1. Elevated Push-Ups – Start on a kitchen counter, chair, or coffee table before progressing to the floor.
  2. Mountain Climbers
  3. Bear Crawl Hold
  4. High Plank Shoulder Taps
  5. Walk-Out
  6. Elevated High to Low Plank – Use a chair or coffee table for beginners.

Lower Body Exercises:

  1. Squats
  2. Stationary Lunges
  3. Side Lunges
  4. Step-Ups
  5. Deadlifts
  6. Floor Bridge

Core Exercises:

  1. Deadbug
  2. Core Roll-Up – Modify with a half roll back if needed.
  3. Butterfly Sit-Ups
  4. Forearm Plank Rock – Use a chair or coffee table for beginners.
  5. Side Plank Hip Drop
  6. Single-Leg Jack Knife

Cardiovascular Exercises:

  1. Jumping Jacks
  2. Jump Rope
  3. Running in Place
  4. High Knee Skips
  5. Lateral Hops
  6. Side to Side Shuffle

This circuit program provides a foundation for your workout routine, promoting overall fitness and adaptability. Always remember to listen to your body, modify exercises as needed, and consult with a fitness professional or healthcare provider if you have any concerns.

Step 3: Putting It All Together

Here’s an example of a circuit training workout incorporating the factors from steps one and two. This is tailored for beginners with 1-2 sets, 30 seconds of work, and 20 seconds of rest (per side when applicable):

  1. Elevated Push-Up
    • Perform on a stable surface like a kitchen counter or chair.
  2. Bear Crawl Hold
    • Maintain a static bear crawl position, focusing on core engagement.
  3. Squats
    • Stand with feet shoulder-width apart and perform bodyweight squats.
  4. Deadlifts
    • Perform deadlifts with a hip hinge motion, keeping your back straight.
  5. Forearm Plank Rock
    • Execute a forearm plank, gently rocking forward and backward.
  6. Single-Leg Jack Knife
    • Lie on your back, raising one leg and reaching opposite hand toward it.
  7. High Knee Skips
    • Skip in place, lifting knees towards the chest alternately.
  8. Side to Side Shuffle
    • Perform a lateral shuffle, stepping side to side.

Rest for one minute after completing one round of each exercise. Adjust the number of sets and rest intervals based on your comfort level and progression. As you become more experienced, you can gradually increase intensity and duration. Always prioritize proper form and listen to your body’s signals.

How to Make the Circuit Training Workouts Easier?

Adjusting for Beginners: Technique and Progression

For those new to exercise, emphasizing proper technique is crucial. Consider these modifications and progressions to tailor the workout to your comfort level:

  1. Elevate Push-Ups:
    • Start by performing push-ups on a stable surface like a kitchen counter or coffee table.
    • Gradually decrease the height as you build strength.
  2. Modify Squats:
    • If jumping is challenging, eliminate it. Instead, perform squats without the jump.
    • Try step-out jacks or include alternating forward steps.
  3. Jumping Variations:
    • If you’re not comfortable with jumps, consider removing them initially.
    • Introduce jumps gradually as you become more confident and fit.
  4. Slow Movements:
    • Begin with slower movements to focus on form and control.
    • As you progress, increase the speed and repetitions, staying mindful of technique.
  5. Imaginary Jump Rope:
    • If traditional jumping is challenging, simulate jump rope motions with alternating forward steps.
    • This reduces impact while maintaining cardiovascular engagement.
  6. Push-Up Progression:
    • Initially, use a higher surface for push-ups and gradually lower it over time.
    • As strength improves, reintroduce the full push-up on the floor.

Remember, the key is to learn each movement safely, ensuring proper form. Progress at your own pace, gradually intensifying the workout as you feel comfortable. Most importantly, enjoy the process and have fun with your fitness journey.

Want to Kick It Up a Notch?

Progressing Your Workout: Time Under Tension and Isometric Holds

For those who’ve been consistently working out for over four to six months and are ready for an upgrade, adding complexity without additional equipment can be a challenge. However, it’s certainly possible to create additional overload and continue progressing. Here’s a strategy to enhance your workout:

1. Time Under Tension (TUT):

  • Concept: Increase the duration each muscle is under strain during an exercise.
  • Implementation: Extend the time spent on each repetition, focusing on controlled movements.
  • Example: For push-ups, perform each rep slowly, taking 4-5 seconds for both the lowering and lifting phases.

2. Isometric Holds:

  • Concept: Introduce pauses at specific points in the exercise to engage muscles statically.
  • Implementation: Add isometric holds during key phases of the movement.
  • Example: In a push-up, lower halfway, hold for 5 seconds, then complete the full range of motion.

Sample Routine:

  • Elevated Push-Ups with TUT and Isometric Holds:
    • Perform 5 push-ups with a slow tempo (4-5 seconds per phase).
    • Hold at the midpoint for 5 seconds.
    • Repeat this sequence for 60 seconds.

This approach enhances the challenge by extending the time your muscles are engaged and introducing static holds. As you advance, continue exploring variations and gradually increasing difficulty to keep your workouts effective and engaging.

 

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DESIGN & DÉCOR

This Sun-Drenched California Home Perfectly Blends Antique and Contemporary

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Julia Newman of Julia Adele Designs embraced the challenge of downsizing a home in Playa Vista, California, blending contemporary and traditional styles. Despite the smaller space, the focus was on showcasing the clients’ extensive antique collection. Balancing the light and modern atmosphere while highlighting the cherished antiques was a key aspect of the design process.

In designing a sun-drenched home in Playa Vista, California, Julia Newman of Julia Adele Designs sought to seamlessly blend contemporary and traditional styles for her downsizing clients. With a focus on showcasing their extensive collection of antiques, Newman opted for a neutral color palette to keep the spotlight on the art and antiques. The entryway served as a perfect canvas for special finds, featuring carefully chosen statement pieces like a framed landscape painting and a richly colored wood end table. Building spaces around these focal points, Newman aimed to create a cohesive feel throughout the home.

The living room, anchored by a remarkable antique rug with vibrant colors, including bright pink, cranberry, and teal, became a central point of design. To balance the bold hues of the rug and maintain cohesiveness, Newman introduced a neutral sofa in easy-to-clean chenille. This approach allowed the antique collection to shine while adapting to the light and contemporary atmosphere of the new space.

In the sun-drenched home in Playa Vista, California, designed by Julia Newman of Julia Adele Designs, the built-in shelving presented an opportunity to showcase the clients’ personalities and collections. Specifically, it highlights their Lalique pieces and colored glass Galle collection. Given that the clients only brought their artwork, rugs, and antique décor, Newman sourced several pieces, including her favorite—the Calligaris dining table.

The Calligaris dining table stands out for its unique design, creating the illusion that the top is floating on the legs, imparting a sense of incredible lightness. Newman appreciates the table’s user-friendly nature, as it gives the appearance of marble but is, in fact, ceramic with tempered glass. This choice subtly reflects the park square outside, providing a harmonious connection with the surrounding nature from the dining room.

In the sun-drenched Playa Vista home designed by Julia Newman, every element reflects a clean, simple, and detail-oriented approach. The dining room’s light fixture, a past piece from Hubbardton Forge, symbolizes this design philosophy—clean and simple with intricate details. Handmade to order in Vermont, the light fixture showcases a long tradition of expert craftsmanship, aligning with the overall aesthetic of the home.

The bar area becomes a focal point with a captivating mirror that serves as a transition into a modern, lighter lifestyle. This mirror, carefully placed to enhance the art pieces in the living room, features gold frames that echo those of the artworks. Each element is thoughtfully curated to create a seamless transition between spaces, emphasizing the importance of flow in open floor plans.

Moving to the kitchen, Newman’s skillful selection of elements creates a cohesive connection with other rooms. The blue velvet stools echo the living room’s accent pillows, the marble backsplash ties into the dining table’s marble look, and the pendant lights complement the dining room light. This intentional design ensures a harmonious flow throughout the interconnected spaces.

Julia Newman’s design of the primary bedroom in the Playa Vista home revolves around an antique rug, and she ensures that other elements in the space are neither too heavy nor distracting, allowing the rug to stand out. Thoughtful details, such as a solid walnut wood frame for the bed, a marble-handled nightstand, and reframed multi-generational family profile photos, add a personal touch to the room.

Merging antique and contemporary finds required careful thought and planning, but Newman’s success is evident in creating a space that not only showcases her clients’ passions but also meets their day-to-day needs. The clients express that their art collection and antiques are more appreciated in this modern space than in their traditional home. They find the home to be functional, comfortable, and deeply personal, with every element imbued with meaning.

 

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HOLIDAYS

Designers Share Timeless Decor Picks for a Stylish and Sentimental Celebration

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Decorating for the holidays can be a daunting task, and finding the right balance between festive and tasteful can be a challenge. To help you navigate this seasonal dilemma, we’ve sought advice from some of our favorite designers. These experts have shared their go-to holiday decorations, ranging from sentimental family heirlooms to clever finds from popular retailers like Anthropologie. By incorporating these timeless elements, they effortlessly infuse their homes with a holiday spirit that feels personal and inviting.

Desiree Burns of D Burns Interiors recommends adding a personal and meaningful touch to your decor. She suggests using Christmas tree ball ornaments collected from different countries during travels. Each ornament tells a unique story and represents a cherished memory, making them not only beautiful decorations but also thoughtful holiday gifts. This approach allows for a blend of aesthetic appeal and sentimental value, creating a warm and inviting atmosphere for the festive season.

Evergreen Garland and Turned Wood Candles

Anne Sage, co-founder of Rue Magazine and Light Lab, shares her love for evergreen garland as a go-to holiday decoration. She emphasizes the simplicity and impact of evergreen garland, describing how it instantly transforms any space into a festive setting. While she used to opt for real garland in areas like the kitchen window and dining chandelier, she decided to invest in faux garland to eliminate the hassle of pine needles in her food. According to Sage, choosing faux garland was the best decision she ever made, and she proudly advocates for the “faux game.”

Additionally, Sage advocates for buying timeless basics in large quantities instead of acquiring many individual, one-off items. She expresses her preference for having versatile pieces that stand the test of time, allowing for flexibility as personal style evolves. One example she provides is her collection of turned wood candle holders, which she uses in abundance down the dining table or grouped on an entryway table. These items may not explicitly scream “holiday decor,” but when illuminated, they contribute to the magical ambiance of the season.

Architectural Menorahs

The individual, who identifies as Jewish, expresses a love for architectural or sculptural Menorahs as a preferred holiday decoration. Highlighting the variety of incredible Menorah options available, they appreciate the beauty of the Menorah both as an artistic piece and as a symbolic, meaningful centerpiece in the Jewish faith during the Hanukkah ritual.

Emphasizing the potential for Menorahs to become heirlooms passed down through generations, the individual encourages finding a Menorah that suits one’s home and personal style. They acknowledge that, unlike disposable items, Menorahs are enduring pieces that hold unique significance for each family. Ultimately, the goal is to select items that are special, timeless, and meaningful to create a holiday atmosphere enjoyed by the entire family.

Candles and Glassware

As the holiday season approaches, the individual expresses a passion for table decoration, emphasizing the love for adorning the table with beautiful candles and glassware. Their approach to holiday decor is characterized by an enthusiasm for excess and a belief in the mantra “more is more.” Encouraging a personal and dramatic touch, they advocate for unleashing creativity and letting imagination run wild.

The individual offers insights into their design philosophy, highlighting the importance of scale in table decoration. They favor the use of large, oversized candlesticks paired with smaller objects, creating a harmonious balance of details and personality. A beautiful centerpiece, whether in the form of candlesticks or a large ceramic bowl, is deemed a worthwhile investment that can be utilized year-round. The versatility of such pieces is emphasized, as a simple change in candle color or bowl contents can instantly transform the ambiance for the holiday season.

Mercury Glass Trees

For a timeless and winter-themed touch, the individual decorates their mantel each year with a trio of mercury glass trees. Acquired during their time at Anthropologie, these decorations evoke a sense of winter without leaning into traditional holiday colors. The advice is to choose decorations in whites, blues, and silvers, steering away from the typical red and green. Mixing in elements like wood and garland adds a festive touch without being overly specific to the holidays.

Plenty of Wreaths

Expressing a love for wreaths, the individual sees them as a symbol of holiday cheer. The suggestion is to invest in a few quality wreaths that can complement various themes. Whether it’s ornaments commemorating special moments, a versatile tree topper, or core pieces that can be used repeatedly, the emphasis is on selecting items that bring excitement and joy year after year.

Stunning Tablescapes

Beautiful tablescapes are highlighted as a perfect way to blend sentimental dinnerware with new accents like holiday-themed salad plates and napkin rings. The recommendation is to incorporate live or high-quality faux greenery for a fresh and inviting look. Keeping the decor ‘evergreen,’ the advice is to choose items that can stay up beyond the holidays, such as winter-themed touches like greenery, trees, shimmery objects, candles, votives, and winter-inspired jars and vases. The tip is to shop early to secure desired items.

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ROOM IDEAS

16 Stylish Brown Living Room Ideas That Go Beyond Painted Walls

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Explore the timeless and versatile beauty of brown in your living room with these 16 stylish ideas that go beyond traditional brown-painted walls. From chic credenzas to hardwood ceilings and fully brown-painted rooms, discover unexpected and creative ways to incorporate this warm and earth-friendly hue into your living space. Brown, often associated with safety and security, can transform your living room into a visually stunning and inviting haven.

01 Bring in Leather Poufs

Light brown leather poufs are versatile pieces of furniture that serve as comfy footrests, extra seating, and stylish coffee tables. Whether in genuine leather or vegan alternatives, these poufs blend seamlessly with various design aesthetics, adding a touch of warmth to historic or farmhouse-inspired spaces.

02 Use Brown Accent Chairs

Incorporate brown accent chairs into your living room for added comfort and a cohesive seating arrangement. These chairs not only provide a practical seating solution but also contribute to the overall design, creating a welcoming space for relaxation and socializing.

03 Skip White Window Casing and Baseboards

For a rustic or prairie-style look, opt for natural, stained wood instead of white-painted window casings and baseboards. Balancing the darkness of brown elements with light-colored walls or furnishings ensures a harmonious and inviting atmosphere in the room.

04 Go for Brown Painted Walls

Create a sophisticated and inviting atmosphere by painting your walls a rich, dark brown. This chocolatey hue adds depth to the space, giving a contemporary twist to the traditionally earthy tone of brown.

05 Install Brown Paneled Walls

Achieve a classic yet dramatic look by designing a brown accent wall with paneling. This feature wall serves as an ideal backdrop for artwork or enhances the visual appeal of a plain wall, adding depth and character to the living room.

06 Fill Your Living Space With Brown Décor

Infuse your living space with the warmth of brown through subtle touches of décor. Whether it’s artwork, lamp shades, or oil-rubbed bronze accents, incorporating brown elements adds a touch of sophistication and makes the room feel inviting.

07 Add Brown Fireplace Stone

Enhance the texture and visual appeal of your living space by transforming your fireplace with stone. A stone fireplace not only adds character but also creates a cozy atmosphere, making it a timeless and inviting focal point in the room.

08 Accent Your Fifth Wall

Elevate the intimacy of your living space by adding wood paneling to the fifth wall—the ceiling. This design concept, best suited for taller spaces with high ceilings, brings warmth and interest to the room. To balance the dark paneling, incorporate cheery textiles and furniture pieces.

09 Go Monochromatic With Brown

Achieve a zen effect by embracing a monochromatic color scheme with various tints, tones, and shades of brown. From wallpaper and window curtains to built-ins, rugs, and furniture, incorporating different brown hues creates a cohesive and harmonious look in the living room.

10 Wallpaper in Brown

Explore the versatility of brown through wallpaper with different tints and shades. Opt for a wallpaper motif that combines various brown tones, creating an elegant backdrop for the room. This allows for the introduction of complementary accent colors, such as the prominent use of pink in this example.

11 Add Cushy Brown Sofas

Introduce an earthy modern vibe to your living space with a brown upholstered sofa. Not only does brown provide a timeless and reliable choice, but it also conceals stains more effectively than lighter colors. Brown sofas, especially leather ones, effortlessly pair with various patterns and colors, making them a versatile and stylish addition to your home.

12 Buy Brown Tables

Invest in a wooden coffee table as a long-lasting and functional centerpiece for your living room. With various shapes, sizes, and colors available, wooden coffee tables can complement any style, whether you prefer a casual and relaxed look or a more traditional feel.

13 Place Baskets

Incorporate rattan or seagrass baskets in brown tones as environmentally friendly and versatile storage solutions. These baskets, available in lidded iterations, not only help keep clutter out of sight but also serve as decorative elements in your living space.

14 Pick Brown Tiles

Opt for a neutral brown tile for your flooring, especially if you live in a warmer climate. Porcelain tiles in brown tones offer slip resistance and durability, making them suitable for pet- and kid-friendly spaces. Consider wood plank tiles for a non-traditional tile look that mimics the appearance of natural wood without the maintenance.

15 Invest in Brown Built-Ins

Enhance your living space with built-ins, providing an attractive display space and practical storage. Built-ins can frame your fireplace and television, creating a timeless and aesthetically pleasing addition to any home. Showcase your collectibles and create a stylish focal point with well-designed built-in units.

16 Highlight Brown Brick Walls

Elevate the depth and warmth of your room by highlighting brown brick walls. When treated correctly, brown brick can be durable and well-suited for high-traffic areas, adding a rustic and charming element to your living space.

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