03 Mar
Blog

Midline Rule: Simplify Your Stance

Are there any original thoughts? Have we covered it all or are there thinkers out there who aren't in the box? I know my friend David Weck in San Diego is changing the game of running, but if we focus on the basics of strength training, do we all vomit the same things as we add our special torch?

The reason I am asking is that in working with my population (13-18 years old) I have had to simplify and streamline a lot of my teaching in order to get what I need from them. Anyone of you who work in this demographic realizes that if you get too scientific, the boys will turn you off. I learned this the hard way.

So it was my job to distill the big words, find ways for the kids to understand the bigger concepts, and make rules. Then the boys can skillfully navigate through a training session and think independently.

Before we begin, let me acknowledge you as the Smarties who are reading this. What you are reading now applies to most of them.

Yes, because of something unique to them and they alone, there will be those who do this coaching inappropriately. Someone with an anatomical problem that forces some change in the rules presented may not be the perfect person for this.

But this teaching is for the masses.

This technique is intended for coaches like me who train large groups at the same time and see between 60 and 150 children per training session, every hour of every working day.

It's rarely less than 60 bodies and I'll be training up to eight groups a day.

  • I have to be efficient.
  • I have to be precise.
  • I need to simplify things where the vast majority can understand what I am asking.
  • And I need them to solve problems independently.

Simplicity is the recipe.

Don't share everything you know.

I know you are not a child, but you would be lying to both of us if you didn't need permission on some things just yet. We do it with our government, our jobs, the law, even within the confines of our own homes. So what I'm about to tell you could set many of you free.

You have my permission not to share everything you know during the coaching.

"I see this all the time with young coaches. They are so excited about all the science they are consuming and all the new technological know-how that they want to vomit peacocks and words to vomit it all into their clientele."

And what I've learned after almost 25 years is just to tell them what they need to know to do what you want, how you want, and nothing more.

If I need one of my high schoolers to pry their knees while squatting or pulling, I don't have to give them a dissertation on why.

  • Yes, I could write books about why it makes everything better, safer, and more powerful.
  • I could explain to them the anatomical pros and cons and explain why it is structurally a superior approach to others on a clinical level.
  • I can give detailed reasons and justifications that the innervation of the gluteal muscles first protects the spine and then drives the work into the motor of the hip.

But why should I do that? Just get your damn knees out – each rep.

If I can simplify, qualify, and streamline things so that my children know what I want and apply it at the right time, why go further? This article is just that.

It's a lot of experience and over two decades of careful distillation in the simplest of terms that works 99% of the time.

All the goodies are in the middle line

In the center line are the goodies – eyes, throat, lungs, heart, diaphragm, viscera, and reproductive devices.

Any structures that are worthwhile and responsible for keeping you alive run along your center line.

The further you are from the center, the less critical it is.

If you've spent time practicing martial arts, especially Chinese styles, you will quickly learn to attack the center line.

If you want the fight to end, immediately crush somewhere on the center line.

Remove an eye, mash a throat, punch your knee in the diaphragm, or rake some testicles and watch your opponent pull back quickly.

There is also movement in the center line, especially sporting movement.

The best movers have uncanny control over their core (as much as I hate that word). Again, I use martial arts by default. Watch high-ranking fighters kick, throw punches and attack their opponent. As you slow down the video, you'll see the middle section initiate winding and spiraling to create speed, power, and precision.

I trained the Chinese internals for a long time.

"The movement is based on the idea that an etheric pole runs through the body from the center of the top of the head, through the perineum and out of the perineum – the taiji pole drills to the center of the earth and anchors itself in the sky."

Woo, woo sounds, I know. Once you get a feel for it and understand that it is very similar to one of the horses on a carousel and that you are effectively a kabob with a bar going through it. Your movement becomes cleaner, and your root becomes sturdy and powerful.

That control is why, when you see senior tai chi players move through their sequences, one of the things you notice is how balanced they look, how wonderful their posture is, and how they gain otherworldly control seem to have – it's because they do.

If that's too imaginative for you, consider your focus. As long as you have your center of gravity, things like balance become a little more under your control.

So we pan, crouch, push and pull the way we do. Remember to catch a clean one. Why is it so important to move our elbows through and up when catching a clean one? Those in the know know that there are probably dozens of possible answers.

The best thing, however, is to raise your elbows with the humerus parallel to the floor. Functionally, this puts the load of the bar right in the center of your body.

however::

  • In 90% of error-free failures, the charge is forward.
  • 90% of these failures can be attributed to elbows pointing down.

The bar itself is in the front center of the body and effectively moves the lifter's center of gravity in front of the body. The entire event results in the lifter either deflating or tumbling forward to regain balance.

It's a hot mess that the lifter could have avoided if the lifter shot their elbows up as fast and as high as possible.

The importance of foot biomechanics

I'm not the type of guy who's really into how the foot works, but I do know a few things. Anyone who disregards their feet, glazes over their role or doesn't know how important the feet are, puts on handcuffs in every training situation.

I'm not saying you need to buy those creepy minimalist shoes or take a course on foot anatomy and biomechanics, but there are a few things you need to admit if you want to get the most out of your workout.

Yes, it would be helpful if you considered your shoes for the job in front of you.

No, you wouldn't wear ice skates to run sprints. So you shouldn't be wearing new balloon shoes from one of the best dog shoe manufacturers for lifting.

Any closed chain exercise requires you and the floor to work together. The floor is your partner, and the more lint you have between the floor and your foot, the more separation you have between the mover and the movement.

The position you choose for your foot for a particular exercise sets the stage for the entire body moving up the chain.

Toes out, toes in, toes dead straight, all affect the structures, muscles and joints up to and probably beyond the thoracic spine. So a quirky approach to the position of your feet in space is like wearing flippers for hiking. Okay, I'll stop the stupid analogies.

Your feet relate to the center line

Over the years I've had to simplify things so my lifters can move and solve problems and answer their questions. Sure, I don't mind my athletes' questions, but I won't stand next to them every repetition for their entire life.

So part of my job is to help them develop a problem-solving toolkit for themselves.

"Coach, how much can I have for this exercise?"

"I thought you'd never ask."

The centerline rule is simple if you have your feet on or as close to the centerline where both feet touch. The toes should be straight.

The further you are from the center line, the more turnout you will get.

A great way to show them this is actually with your arms.

  • Place your arms in front of you with your thumbs touching, then slowly move your arms to the sides without moving your wrists.
  • At the beginning (* pressed on or directly into the center line) the fingers are absolutely straight.
  • The slower you extend your arms, the more your fingers will tilt (from your point of view, where they are in space).
  • And when you stretch your arms straight out to the sides (iron cross style), your fingers should be pointing directly outward.

This is the same thing with your feet in many ways. When I keep your feet together, your toes are practically straight ahead.

  1. When I take you to where we teach RDLs, the feet are just below the hips, almost straight and with a slight angling.
  2. When you crouch, your feet are just outside your hips but inside your shoulders and expand a little. We allow even more going out – 10-30 degrees is the permissible range.
  3. Then jump to a sumo stance. The feet are far apart and there is considerable leakage.

From feet together to the other end of the spectrum to sumo, the pose the exercise calls for instructs the lifter how many toes are allowed.

What I tell my kids about posture for a particular elevator is as follows:

  • When you hear the word sumo in the name of exercise, it's a broad stance that sticks out a ton.
  • If it's kettlebell ballistics, it's between your sumo and your squat.
  • When you hear the word squat in the name of the exercise, your posture in your preferred squat position begins with the toe rules already given above.
  • Unless it's kettlebell ballistics, or you don't hear the word sumo or squat in the name of the exercise, you are almost always right to use the narrow feet below the hips with almost dead toes. This applies to RDLs, cleanses, deadlifts, and lunge variations.

It's that simple. I give the children enough information to navigate the elevator. They have some firm but straightforward rules to remember.

I preoccupy them with the idea that "I'll tell you this once and then you will be expected to apply this to everything."

If you come to me and ask me where you want your feet to be, my answer is, "What is your centerline rule?"

If you paid attention to the explanation the first time and you know that the name of almost all the exercises gives you the answer to your question, you can answer it yourself.

I know I know it seems like a lot by the time you read this. But once you understand and accept the centerline rule, you can get into a room with 125 14 year olds approaching every set of every elevator in the correct posture – just like me.

03 Mar
Blog

KEF Mu3 True Wireless Earbuds Review: Beauty And The Beat

KEF Mu3 True Wireless Earbuds

"Despite the mediocre ANC, their slim design and great sound make for an appealing package."

  • Beautiful design

  • Comfortable fit

  • Fantastic sound

  • Very good battery life

  • IPX5 water resistance

  • No app for EQ or control tweaks

  • No wireless charging

  • Mediocre ANC and transparency

  • Mediocre call quality

KEF is one of the best-known names in hi-fi, thanks to speakers who have impressed reviewers and enthusiasts for years. The company's LS50 wireless bookshelf speakers are a great example of what happens when you combine classic acoustic expertise with cutting edge technology. I was excited to receive the company's first true wireless earbuds, the $ 230 KEF Mu3. Given the stiff competition from Sony, Bose, Jabra, Sennheiser and Grado, has KEF brought enough of its world-class audio technology to the Mu3? Let's take a look …

What's in the box?

KEF Mu3 True Wireless EarbudsSimon Cohen / Digital Trends

In KEF's all-cardboard and easily recyclable box, you'll find the Mu3 in the charging case, a USB-C charging cable, three additional sizes of silicone earbuds (plus the standard media installed on the earbuds), and quick start documentation.

design

KEF Mu3 True Wireless EarbudsSimon Cohen / Digital Trends

Let's get one thing straight right away: The KEF Mu3 are stunningly beautiful. Both the earphones and the charging case look like sculptures made of highly polished aluminum. They are smooth and shiny. If you leave the charging case in a prominent place like a coffee table, desk, or kitchen counter, people are guaranteed to find themselves unable to resist picking it up just to feel it.

For those who like to get lost in the details of their favorite songs, the Mu3s are more than happy to do so.

The attention to detail continues right through to the hinge mechanism. Most charging cases have weak lids that could break if you aren't careful. If their magnets don't keep them in the closed position, they flutter about worryingly. The lid of the Mu3 feels luxurious by comparison, with a hinge that reminds me of a laptop screen – it stays in any position from open to fully closed. With its aluminum look, it's basically the MacBook Air for charging cases.

Unfortunately, the case is also a bit bulky, so despite its sensual curves, it's not very insertable. But that's fine – KEF seems to have used a hard transparent outer layer on the plastic, and I think it will withstand scratches caused by other objects.

These earbuds also have very acceptable IPX5 water resistance that should protect them from anything other than actual submersion in water.

Comfort and control

KEF Mu3 True Wireless EarbudsSimon Cohen / Digital Trends

The KEF Mu3 comes with four sizes of soft silicone ear tips, which should mean most people can get a good seal. And here is some valuable advice on the matter: If you feel the need to plug the earbud deep into your ears (which is possible due to its small size), you are probably using the wrong size earbuds.

They did not move at all and felt very comfortable even after several hours of continuous use.

Pushing them in too deep not only becomes uncomfortable, but also degrades the sound quality and the effectiveness of the noise cancellation. I discovered that the hard way. I also found that with the largest earbud I could insert the Mu3 carefully and they didn't move at all and were very comfortable even after several hours of continuous use.

KEF used physical buttons on the Mu3, and that's definitely a good thing. Touch controls can be tricky at best, and I prefer real buttons when they are available.

These buttons are easy to press, but strangely enough, the right button had a more pronounced click response than the left.

With a combination of single, double and long press you can control everything except to jump back a track. However, there is no way to customize these gestures through a smartphone app as KEF didn't create one for the Mu3.

There are also no wear sensors. So if you pull out an earbud, your tunes won't automatically pause.

Sound quality

KEF Mu3 True Wireless EarbudsSimon Cohen / Digital Trends

The KEF Mu3 are wonderful to hear. Their bright and clean highs, precise mid-tones, and expertly executed bass create surprises with every new track you start. There's no trace of mud that often obstructs smaller earbuds. Applying instrumental jazz standards like Dave Brubeck's Summertime or Duke Ellington's St. Louis Blues, you can appreciate the sheer musicality of KEF's mood, not to mention the soundstage, which is so tightly controlled it feels like the distance between instruments up to being able to measure the inches.

For those who like to get lost in the details of their favorite songs, the Mu3s are more than happy to do so.

When I played it for the first time, I was disappointed with the bass and feared that KEF had become too conservative with the low end in an effort to achieve this so-called “neutral” or balanced EQ. It turned out that I just wedged the earbuds too far in my ears.

When I found out my mistake, I found that not only is there a lot of bass on tap, but that the Mu3s can also use that bass selectively and only hit you with deep resonance when needed.

The transparency mode (ambient sound mode) doesn't let in as much noise as I want.

I think the Mu3 are near perfect in terms of EQ, but since listening experiences are the subjective things they are, you should know that the lack of an app means there is no way to rebalance the sound signature, if it doesn't suit your needs.

Noise cancellation and transparency

KEF Mu3 True Wireless EarbudsSimon Cohen / Digital Trends

Active Noise Cancellation (ANC) has become a standard feature of true high-end wireless earbuds, but there is still a huge difference in how each model performs. The Mu3 noticeably reduces the low frequency noise when the ANC is activated. However, it's a far cry from the silence offered by the Apple AirPods Pro, Bose QuietComfort Ear Buds, and Nuheara IQbuds2 Max.

Similarly, the transparency mode (ambient sound mode) doesn't let in as much sound as I would like. It certainly makes conversations easier and gives you greater situational awareness, but it's not the magical "hey, it's like I'm not wearing earbuds" that these other models convey.

Without an app there is no way to dial in one of the two functions and not to change the ANC trigger action. A single press of the left earbud controls noise cancellation, but forces you to toggle between three modes (ANC, Off, and Transparency) instead of being able to toggle between ANC and Transparency, which are actually the two most commonly used modes.

Battery life

KEF Mu3 True Wireless EarbudsSimon Cohen / Digital Trends

KEF really surprised me here. Most true wireless earbuds – even the very expensive ones – typically have a battery life of five to seven hours on a single charge. But the Mu3 delivers nine hours – and that with the ANC switched on. This is by no means the longest time, but it doesn't have to be. After another 15 hours in the charging case, you have a whole day before you have to connect the USB-C charging cable.

Better still, they also have a five minute quick charge system that gives you an extra hour of playtime. My only real disappointment is the lack of wireless charging. When KEF first announced the Mu3, wireless charging was one of the features listed so it may be available again in a future version.

Call quality

I've found a strong correlation between an earbud's ANC / transparency performance and its call quality, and the Mu3s are no exception. You do a little effort not to lose your voice in front of competing background noise, and the sound that is recorded has a scratchy, thin quality to it.

They're probably much better indoors, but outdoors, where a lot of calls seem to be making through earbuds, the Mu3 should be used sparingly.

Our opinion

Although they lack some of the features we would expect from true wireless earbuds at this price point, the KEF Mu3s are beautifully finished, sound amazing, and have a generous battery life.

Is there a better alternative?

As good as the Mu3 is, you will find more features with comparable sound quality and prices in these competitors:

The $ 230 Sony WF-1000XM3 App-supported EQ, adjustable ANC and transparency, longer battery life, better call quality, support for Google Assistant and Amazon Alexa and customizable controls

The $ 230 Jabra Elite 85t App-assisted EQ, wireless charging, adjustable ANC and transparency, customizable controls, a feature to find my earbuds, and better call quality, but they don't sound quite as crystal clear as the Mu3.

The $ 230 Grado GT220 sound very similar to the Mu3 and charge wirelessly, but they don't have ANC or transparency mode and are considerably bulkier.

How long will they last?

The KEF Mu3 appears to be very well built with high quality materials. KEF gives them a two-year guarantee, which is better than many of its competitors. When you add their IPX5 rating, I think they will last for many years if properly cared for.

Should you buy it?

Yes. The Mu3 ignores a lot of the bells and whistles and instead focuses on a beautiful design, a comfortable fit, great sound, and great battery life. As long as you agree to this compromise, they will provide a great listening experience.

Editor's recommendations




03 Mar
Blog

Bravely Default 2 Review: Time Doesn’t Heal All Wounds

brave standard 2 rating nintendo switch jrpg presented

Bravely Default 2 Review: Innovative Combat Can't Fully Heal a Generic RPG Story

"The Brave and Default system strikes a near perfect balance between two rival combat mechanics that have struggled to coexist over the decades, but that's about the level of the game's individuality."

  • Strategic brave / default system

  • Useful jobs

  • Bosses are tough but fair

  • Pleasant voice output

  • Recycled music

  • Boring pictures

  • Boring gameplay loop

Bravely Default was born to draw on the earlier JRPGs. The genre made it big with global adventures where slow and steady turn-based battles gave us plenty of time to ponder every battle decision. Then came the Active Time Battle system, which speeds up the slog of traditional turn-based combat. The newer system appears to be better suited to our need for twice-a-minute newsfeed updates and hot-take tweets.

While Bravely Default 2 is the perfect answer for those who want a traditional setting with a touch of something new, the new role-playing game takes on the past without understanding why the systems it is trying to emulate have gone out of style in the first place are.

A tense start

Like its predecessor, Bravely Default 2 offers a unique twist in combat in addition to a generic RPG story. As soon as the game starts, our seafaring hero is stranded on a beach after being rescued by a talking crystal while unconsciously floating through the ocean. At this moment we're just an amnesia stereotype away from a hat trick right outside the gate.

It's just a shame after a few hours you've seen almost everything it will ever offer.

It is not that a story that contains elementally tuned pieces of geological matter is inherently bad. I absolutely loved Final Fantasy III. But it's an RPG standby brought to death – a timeline on the boiler plate that makes it difficult to shake the idea that Bravely Default 2 takes the idea of ​​RPG nostalgia a little too far.

Bravely Standard 2 characters

What I can attribute to Bravely Default 2 early on is how fast it starts. Instead of sitting through a good hour of chat and tutorials, players get their first permanent group members as soon as they wash ashore. A fourth and final teammate is about to come down the street. With the adorable Scottish Elvis, his hired hand Adelle, and the outrageous British Gloria by your side, you're on your way to meet the game's far-reaching international cast. The foundation is laid quickly – it's just a shame after a few hours you've seen almost everything it will ever offer.

As soon as the long prologue chapter ends, the players have mostly seen it all. You've dealt with a crisis in the chapter's chosen city, wandered aimlessly through countless corridors in a few themed dungeons, battled a powerful boss or two, and ended up with one crystal in hand and one at a completely new geographic one Gone place rumor about the location of the next. And that is exactly what they will do over and over again. In at least 30 hours of playing the game, players will see virtually nothing new beyond this opening chapter. They just repeat the same trip disguised as a new excursion until the credits finally roll in.

Same systems, same headache

Where Bravely Default 2 manages to repeat its inspirations is the job system – a feature of Final Fantasy III that has served as the foundation for every JRPG ever since. "Starlets" stolen from bosses throughout the story unlock equippable classes like thief, red mage, bard and berserk – each with unique spells, abilities, passive abilities and special attacks to spice up your strategy.

Bravely Default 2 jobs

Once players get into the habit of using the eponymous Brave and Default systems that allow characters to spin rounds instead of lining them up later, the battle becomes relatively easy. But it is the returning, refined job system that successfully supports future combat strategies.

Characters can only use spells from the two jobs they are currently equipped with. Once unlocked, passive skills from any job can be mixed and matched at any time. Even if the players don't plan on starting a new job on their team, there is reason to theory how his passive skills can improve your current setup. Each of them ends at level 12, so it doesn't take long to embark on the path of experimentation either.

It is the returning, refined job system that successfully supports future combat strategies.

The roles available are inherently little new compared to similar games, but when each party member specializes in two roles at once, the doors open to some wonderful customization options – like a white mage engaging with bard fans or a monk engaging in Berserk oriented role to beat even harder. It becomes a key aspect in fighting some trickier bosses. Sanding levels to practice brute force through those brick walls can work, but the right strategy is always hidden in sight for free thinkers.

The right idea, the wrong execution

If anything, it's fascinating to see the Bravely Default series have to exist in the first place. It doesn't offer much that can't be found elsewhere. My personal favorite JRPG, Lost Odyssey, which happens to be the birth child of Final Fantasy creator Hironobu Sakaguchi, came out of a similar need to satisfy those looking for a nostalgic yet modern take on the genre. Unsurprisingly, critics take up the traditional systems that some consider tedious and old-fashioned: long, chatty cutscenes, turn-based battles with a slight change, and chance encounters that rounded off the entire trip.

Bravely Default 2 Exploration

It's easy to see why the latter have disappeared over the years. The game becomes a slog when players find themselves in their fourth, virtually identical dungeon, which splits into five different paths, each one full of lengthy, inevitable battles. The battles aren't entirely random, but even the modern approach of enemies that appear on the overworld map fails in this case.

The game becomes a slog when players are in their fourth, virtually identical, dungeon.

The small but wide world poses no real threat when traveling to and from dungeons and cities. But enter a dungeon and its long, thin corridors lack space to avoid most fights if players only explore the exit or want to reach it quickly and get on with the game. It's a harrowing contrast that is likely to frustrate RPG purists as well as those hoping for a more modern experience.

Our opinion

The reason for questioning the existence of Bravely Default 2 is because of its inability to think for itself. The Brave and Default combat system strikes a near-perfect balance between two rival combat mechanics that have struggled to coexist over the decades, but that's roughly the level of the game's individuality.

On top of that, it features a weirdly overused premise, music that is easily adapted to your current locale, tons of dungeons that don't offer any new experiences and just serve to replenish the game's supposed worth, and a general gameplay loop that comes before the Worn out end of game is first chapter. Aside from looking a bit better on newer hardware, the reason this sequel existed isn't clear.

Is there a better alternative out there?

World of Final Fantasy and Lost Sphear both come to mind as JRPGs who manage to strike a delicate balance between old and new values ​​while playing. This game is intended for those nostalgic for the JRPGs of the past, but doesn't offer much that these games haven't done yet.

How long it will take?

Over 60 hours, which is frankly too long. In contrast to some shorter role-playing games, this one twists the most basic storylines and stretches it far beyond its predetermined breaking point.

You should buy it

No, although it might be a suitable entry point for young players wanting an introduction to the genre. If you've been anywhere near the block there are far better options.

Editor's recommendations




03 Mar
Blog

The Ultimate Guide To Chemical Peel Aftercare

As a spa professional, you know that chemical peels are powerful solutions for improving skin texture, hyperpigmentation, and dull skin. To ensure that a client has the best experience and result, it is equally important to provide them with a follow-up treatment plan. Once the scrub is complete, here are some key pieces of advice to give your client to help them feel prepared.

6 follow-up tips for chemical peels

How Eminence Organics Product support team leader Alicia Hawthorne explains, Eminence Organics facial scrubs require no downtime or cause irritation. As a precaution, however, you should continue to advise customers to take care of their skin after the exfoliation. Here are some general skin care tips that you can recommend to customers for the best results.

1. Apply SPF to protect your skin from sun damage

To protect your customer's skin, we recommend applying a product with a sun protection factor of 30 or higher to the skin. Alicia recommends our Eminence Organics Tropical Vanilla Day Cream SPF 40 to hydrate and protect the skin. This SPF 40 mineral protection formulated with vanilla and shea butter protects and revitalizes the skin.

It is important to explain to your client that using an SPF product is mandatory after treatment. After an exfoliation treatment, the skin becomes more sensitive to the sun, which increases the likelihood that heat and exposure to the sun can cause inflammation. In addition to wearing sunscreen, advise your client to put on sunscreen every day for a week, wear protective clothing, and limit sun exposure. When customers go outside, carefully suggest packing an umbrella, large-brimmed hat, and sunglasses.

Note: After using a chemical peel treatment, the skin is more sensitive to the sun. The use of sunscreens with a high sun protection factor is essential and compulsory after the treatment. Advise your client to use sunscreen, wear protective clothing, and limit sun exposure after each treatment and for a week afterwards.

Woman gets a facial

2. Avoid excessive heat

Encourage customers to stay away from environments and activities that generate heat, such as saunas, hot showers, and hot tubs. The same caution applies to excessive exercise for at least two days after a chemical peel.

3. Do not use an exfoliant

Many customers assume that they can get back to their normal skin care routine right away. Since the peeling has removed the top layers of the epidermis, it is important that your clients deviate from their usual routines in order for the skin to heal. Exfoliating is the most important step to avoid after exfoliating, as over-exfoliating can lead to redness or tenderness.

4. Use a gentle cleanser

After the chemical peel is complete, a gentle cleanser like our Stone Crop Gel Wash is a safe option that requires nothing to lather up and rinse off with cold or lukewarm water (without using hot water). For those with even the most sensitive skin, our Stone Crop Gel Wash washes away impurities without drying out the skin. The oil-free extracts smooth skin tone and minimize the appearance of problematic skin. For this step, Alicia advises clients to avoid using washcloths or cleaning equipment, which can cause irritation.

5. Apply a moisturizing serum to the skin

Help your client's skin recover by applying a moisturizing serum that contains antioxidants for youthful looking skin and can soothe red, dry skin. For example, our Stone Crop Serum moisturizes and benefits from green tea while it cures dryness. Also, warn your clients that their skin is feeling drier than usual and recommend home moisturizing self-care products to help soften the skin.

6. Apply a soothing mist

It is a good idea to apply a moisturizing mist as a toner after cleaning the client's skin. Customers can also apply this mist at home. "This makes for a gentle splash of skin during the day for a mist of moisture or when the skin feels tight," says Alicia. For example, the Stone Crop Hydrating Mist soothes and soothes red, dry skin. It's also free from harmful ingredients like parabens, sodium lauryl sulfates, animal by-products, synthetic colors, petrochemicals, and phthalate.

A step-by-step chemical peel treatment and aftercare plan

As Alicia explains, chemical peels are very effective in treating the appearance of uneven skin tone and texture. The aftercare plan is just as important. Here is an example of the Mangosteen Gentle Resurfacing And Replenishing Protocol, which uses the very popular Mangosteen Lactic Pro Peel 10% and the products to be applied afterwards.

Step 1: clean

Gently clean the client's skin before applying the lactic acid scrub. Use the Mangosteen Daily Resurfacing Cleanser, which is suitable for all skin types. For a gentle polishing effect, you can combine the cleaner with strawberry-rhubarb dermafoliant.

Product selection

Mangosteen Lactic Pro Peel 10%

Mangosteen Lactic Pro Peel 10%

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Strawberry Rhubarb Dermafoliant

St.Rawberry Rhubarb Dermafoliant

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Step 2: toning

Apply the Mangosteen Revitalizing Mist and let it soak in. Mangosteen is an antioxidant-rich superfruit that improves the appearance of the skin, minimizes the appearance of environmental stress while promoting natural radiance. The inclusion of red clover blossom extract refines and improves skin tone.

Step 3: exfoliate

When peeling, a preliminary patch test is recommended before general use: clean the skin behind the ear, apply the product and leave undisturbed for 10 minutes. If no unnatural reaction occurs, use the product as directed. The product should only contact the skin for a limited number of times or for a limited period of time.

For all skin types, including sensitive skin, apply a thin layer of Mangosteen Lactic Pro Peel 10% to the face and leave it on for a maximum of 10 minutes. Steaming is possible while the bowl is on. Remove with a warm, damp towel.

For additional stimulation, ideally for insensitive skin, apply a thin layer of the Lime Stimulating Masque 1: 1 with water to the Mangosteen Lactic Pro Peel 10%, avoiding the area around the eyes. Leave on for five to 10 minutes and remove with a warm, damp towel.

An additional service to consider is offering your client an arm massage with the mangosteen body lotion. This body lotion contains a lactic acid complex (lactic acid, ribose and red clover blossom extract). This proprietary blend of active ingredients gently re-emerges the skin and refines the pores for a more radiant, even and youthful complexion.

Step 4: mask

After extraction, apply a face mask in a facial massage or as a leave-on mask. For oily and combination skin types, we recommend using the Balancing Masque Duo (Charcoal T-Zone Purifier & Pomelo Cheek Treatment). This is a deep cleansing mask for refining pores for combination and oily skin types, especially for problem skin.

For a fruity aroma, the Raspberry Pore Refining Masque is another mask that is suitable for all skin types. This antioxidant skin mask looks like a smooth, refined complexion. If your customer has normal to dry skin type, choose the Bamboo Age Corrective Masque as an alternative. Contains a Natural retinol alternativeThis mask gives the skin a firm and toned appearance.

Step 5: massage

For a full body treatment, apply the Citron Age-Defying Massage Soufflé. Emulsify, apply and massage in for five to seven minutes. Carefully remove excess with a warm, damp towel. This massage cream contains lemon juice to tighten and refresh the skin, jojoba oil to rehydrate it, and shea butter and avocado oil to repair the appearance of damaged skin.

Step 6: essence

For this step, gently squeeze a few drops of the birch water cleansing essence into the skin until they are completely absorbed. This is an essential step in helping the skin better absorb and retain the benefits of the following products.

Step 7: serum / concentrate

Apply the Mangosteen Daily Resurfacing Concentrate and let it work. This concentrate reappears and refines the pores to refresh the natural appearance of the skin. The mangosteen in this leave-on concentrate promotes radiance while the Lactic acid complex Removes and prevents deposits. Then use the Bamboo Firming Fluid to get extra moisture and improve the visible signs of aging.

Step 8: moisturizer

Apply the mangosteen gel moisturizer to your face, neck and décolleté. Massage gently until absorbed. For additional moisture, press one or two drops of Rose Hip Triple C + E Firming Oil over it and allow it to take effect.

Step 9: eye care

To decapitate and smooth the delicate under-eye area, apply a thin layer of the Neroli Age Corrective Eye Serum to the eye area using gentle mixing movements until absorbed. Then apply a thin layer of the Hibiscus Ultra Eye Lift Cream and let it take effect.

Step 10: sun protection

For all skin types, apply a Sun Defense Minerals SPF 30 to complete and protect your client's skin. To complete this treatment, Alicia also recommends using Tropical Vanilla Day Cream SPF 40, which is formulated with vanilla, shea butter, and SPF 40 to protect the skin from the sun.

To review all of the treatment protocols you can offer clients, log into your professional account and visit the Eminence Organic Treatment Protocol page. Not a spa partner yet? Find out more about how you can apply to become a partner and how we can support your company.

Please Note: Always follow the directions of your Eminence Organics training specialist with all Eminence Organics protocols.

Product selection

Neroli Age Corrective Eye Serum

Neroli Age Corrective Eye Serum

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Tropical Vanilla Day Cream SPF 40

Tropical Vanilla Day Cream SPF 40

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02 Mar
Blog

HIP THRUST: BENEFITS, PROCEDURE, AND MORE

If you are looking for an exercise that will strengthen your glutes and hip muscles, the hip thrust is the best exercise for you. Many people believe that the hip thrust is equivalent to the glute bridge. And it's mostly true, except that during the hip thrust, the back is also in the air, unlike the gluteal bridges where the back is straight on the floor. Another difference is that the hip bumps are aimed more at the hamstrings and less at the quads than at the gluteal bridges.

The hip thrust is one of the most popular and popular exercises for bodybuilders and weightlifters. This is because hip thrusts work the glutes, hamstrings, quads, hip abductors, and core. It also works creatively on your back chain.

Hence, in this article, we're going to discuss hip thrust in depth. We'll first examine the benefits of hip thrust. Then we will take a step-by-step look at how to perform a hip thrust. Also, we're going to see some of the most common mistakes people make, some of the hip thrust variations.

Benefits of Hip Thrust:

There are quite a few benefits to the hip thrust. Let's take a look at some of them:

  1. A safer alternative to barbell squats:

Barbell squats can be difficult for some people due to the weak and painful neck, shoulders, or lower back. This can prevent people from exercising their back chain. Hip thrust offers an easy alternative for these people.

  1. Strengthens the gluteal muscles and enables more flexible hip extensions:

Glutes and hip extensors are a very important part of our body. They even help us with everyday activities like standing, sitting, running, etc., which we take for granted. However, you can make weak glutes and hip extensors dependent on other people for these negligible everyday tasks.

  1. Generates immense strength in the hip area:

People seem to believe that standing exercises like squats, deadlifts, etc. strengthen the glutes and hip extensors. Research has shown, however, that the tension in the hip area cannot be maximal when standing. While in the horizontal position the tension in the hips is maximal. Therefore hip thrusters are an ideal and important exercise.

Step-by-step instructions for hip bumps:

Follow the steps below to perform a hip thrust:

● Place your shoulders (shoulders should be placed so that the bench or box ends directly below your shoulders) on an elevated surface such as a table. B. a box or a bank.

● Your feet should be flat on the floor (feet should be shoulder width apart) and your knees should be bent so your hips are swinging in the air.

● You can rest your elbows on the raised surface and support your neck with your hands. It is important that your chin is tucked towards your chest and that it is not in the air.

● In a stable position, push your hips up until your thighs are parallel to the floor and your legs are at a right angle at your knees.

● Keep your abs and glutes as rigid as possible.

● Stay there for 5 seconds.

● Squeeze your glutes and return to your starting position.

As a beginner, you need to aim for 2 sets of 12 repetitions each. Next, try increasing your sets to 4 and adding in some variations of the hip thrusts (these are explained below).

Common mistakes to watch out for:

No matter how carefully you try to complete an exercise, there are a few hooks in any exercise that you need to look out for in order to perfect the exercise. Similarly, we have some of these bugs for hip bumps as well. Let's examine each and every one of them to avoid injury:

  1. Improper foot positioning:

Your foot position can play an important role in this exercise, as placing them far from your hips will put more stress on your hamstrings. Putting your feet very close to your hips will exercise your quads more. So if you want to train your glutes, you need to find the right position. One way to know this is to check which part of your body you are feeling the stretch and then adjust it accordingly.

  1. Get on your toes:

Some people tend to lift their feet and only balance on their toes. That is very wrong. Hence, you need to focus on just keeping your feet on the ground.

  1. Not reaching the full route:

If you don't feel a slight stretch and pain in your glutes, you may be stretching to the fullest. Hence, there is a need to stretch a little more.

  1. The lower back is slightly curved:

Sometimes your chest may be straight out and your lower back arched (this doesn't allow your back to be parallel to the floor). This can lead to lower back injuries. So try to keep your back straight during this exercise.

  1. Swinging neck:

While you concentrate fully on the hip area, you can neglect your neck positioning. This can cause neck pain and, in some extreme cases, injury. So keep your chin pressed down to your chest throughout the workout.

  1. Fast lifting and lowering:

People tend to do the raising and lowering quickly in this exercise. This can prevent you from achieving your goal and it can also result in a jerk in your back. Hence, it is important that you slowly list and lower your body.

Different variations / modifications of the hip thrust:

Therefore we have given some variations of the hip thrust below:

● gluteal bridge

● Hip thrust from the bench (It's exactly the same exercise, the only difference is that the feet are on the raised surface and the back is straight on the floor.)

● One-leg hip thrust (keep one leg in the air and another firmly on the floor while performing the hip thrust. The knee of both legs should be bent.)

● Hip thrust with:

○ Hip thrust machine (This machine, specially designed for hip thrusts, can make your exercise easier.)

○ dumbbell or weighted bell

Barbell (Place a barbell on your hipbones and perform the hip kicks to keep the barbell in this position.)

02 Mar
Blog

2021 Volkswagen Arteon SEL Premium R-Line 4Motion Review

2021 volkswagen arteon review front three quarters

2021 Volkswagen Arteon review: German luxury for everyone

"The Arteon combines style, technology and comfort to create a truly upscale experience."

  • Looks great inside and out

  • Well equipped

  • Wireless Apple CarPlay / Android Auto

  • Good balance between driving behavior and handling

  • Not as sporty as rivals

  • Inconspicuous driver assistant technology

Volkswagen may be the "people's car", but sometimes Germany's largest automaker tries to be lifted.

This is the case with the Volkswagen Arteon 2021. VW's flagship wants to offer a little more luxury without breaking the bank. VW tries to raise the Arteon above its smaller models primarily through design, a more luxurious interior and a long list of technical features.

The Arteon competes with the Nissan Maxima, Toyota Avalon and Kia Stinger in the dwindling niche of mainstream brands' prestige cars. However, VW is so confident in the Arteon that it also named the Acura TLX and Infiniti Q50 luxury sedans as competitors. However, as we shall see, the Arteon is missing a key component that these luxury brands offer.

VW launched the Arteon for the 2019 model year, but the 2021 Arteon is getting a major update. It receives the latest MIB3 infotainment system and driving aids for travel assistants and emergency assistants as well as an updated design and newly mixed equipment. The base front-wheel drive Arteon SE starts at $ 38,190, but our test car was an SEL Premium R-Line model with 4Motion all-wheel drive and a base price of $ 48,190.

Design and interior

The main selling point of the Arteon is its styling. It's still recognizable as a VW, but doesn't look as good as the automaker's other models. To achieve this look, VW designers used the old Detroit formula "longer, lower, wider" to give the Arteon a wider stance, short front and rear overhangs, and a low roof, similar to "four-door coupes" from luxury brands such as Audi A7 and Mercedes-Benz CLS-Class. Large wheels (18 inches, 19 inches and 20 inches for SE, SEL and SEL Premium) fill the wheel arches well.

VW gave the Arteon plastic surgery for model year 2021, but you'll need to look carefully to see the differences. The chrome bars of the radiator grille have been reshaped, as have the front air intakes. SEL and SEL Premium models receive the previously optional R-Line appearance package as standard. This adds sportier style elements such as a rear spoiler and an LED light bar in the radiator grille (all trim levels are equipped with LED headlights and taillights as standard).

The sleek design of the Arteon comes at the expense of the passenger compartment. Due to its low roofline, the Arteon has less headroom at the front and rear than the more conventional Volkswagen Passat. This sedan also has more front legroom, but the Arteon has a bit more rear legroom thanks to a longer wheelbase.

It's still recognizable as a VW, but doesn't look as good as the automaker's other models.

The headroom and front legroom are also the worst among the Arteon's competitors. At the rear, VW offers more headroom and rear legroom than the Nissan Maxima or Kia Stinger and is right behind the Toyota Avalon in these key figures.

Like the Stinger, the Arteon has a tailgate instead of a traditional trunk. At 27.2 cubic feet with the rear seats installed, the VW offers significantly more cargo space than the Kia, Nissan or Toyota. You can also fold the rear seats down for up to 56.2 cubic feet of cargo space.

The typical VW interior has a minimalist design that is both functional and aesthetically pleasing. Designers have avoided the visual clutter in the Toyota Avalon's interior, and controls are placed exactly where you need them. While the material quality is somewhat inconsistent across the VW range, the interior trim materials on our SEL Premium test car seemed appropriate for the price of the car. The Base SE models are covered with V-Tex synthetic leather, while the equipment variants SEL and SEL Premium are equipped with standard nappa leather – a higher quality than is usually the case in this segment.

Technology, infotainment and driver assistance

The Arteon is getting some notable technical improvements for the 2021 model year, including the latest MIB3 infotainment system from VW. This adds wireless Apple CarPlay / Android Auto connectivity, multiple device pairing, and USB-C ports. Two connections for the occupants in the front seats are standard, while the SEL Premium models have a third connection for the second row. A built-in Wi-Fi hotspot, Amazon Alexa compatibility, and a SiriusXM satellite radio receiver are also standard. Charging mobile phones is also standard in the SEL and SEL Premium equipment variants, while the SEL Premium has a Harman Kardon audio system with 12 speakers.

Although the operating system is different, like the previous year's model, the 2021 Arteon still gets an 8.0-inch touchscreen. The 10.0-inch digital cockpit instrument cluster screen is also broadcast, but is now standard on all models. Compared to the old MIB2 system, the screens don't feel dramatically different because they have similar graphics and menu layouts. That's not a bad thing – the user interface was still easy to use – but the main benefit of MIB3 seems to be the updated smartphone connectivity, not the display. Neither were we fans of the new VW haptic control, which is installed on the dashboard and the steering wheel. They had to be deliberately pressed like normal buttons, but lacked the tactile feel of real analog controls.

The interior has a minimalist design that is both functional and aesthetically pleasing.

In the area of ​​driver assistance, the 2021 Arteon has two new functions – travel assistant and emergency assistant – but only for the higher-level models SEL and SEL Premium. Travel Assist combines adaptive cruise control with automated lane centering so the car can steer, accelerate, and brake on highways with clear lane markings (but you must always keep your hands on the steering wheel). Emergency Assist was developed for situations in which the driver is unable. It monitors the driver's attention and automatically brakes the car to a standstill if no activity is detected. All Arteon models also have standard blind spot monitoring, forward collision warning and automatic emergency braking.

None of the Arteon's direct competitors offer an equivalent of Travel Assist or Emergency Assist. Fortunately, we didn't have to test the Emergency Assistant, while the Travel Assistant showed that this type of technology still had a long way to go. The system was a little slow to respond when we changed the set cruising speed, and while it was able to keep the Arteon in its lane, it tended to turn late so the car came pretty close to the yellow or white lines. This is a mistake that a novice driver would normally make. Shouldn't a machine be better?

Experience at the wheel

The Arteon offers an impressively refined driving experience, but one thing is missing from its competitors: sportiness.

VW only offers a 2.0-liter four-cylinder engine with a turbocharger, eight-speed automatic transmission and front-wheel drive as standard. All-wheel drive is available in the equipment variant SEL and as standard in the SEL Premium, but not available in the basic SE model.

The Nissan Maxima and Toyota Avalon offer more power than the 268 horsepower and 258 pound-feet of torque that the Arteon can muster. The larger V6 engines that are standard in the Japanese sedans both produce around 300 hp with roughly the same torque as the Arteon's Turbo-Four. The Kia Stinger's base four-cylinder engine has less power than the Arteon engine, but the Kia is also available with a 3.3-liter twin-turbo V6 that develops 365 horsepower and 376 lb-ft of torque. The Stinger and Avalon are both available with all-wheel drive, but Toyota only offers it with a less powerful four-cylinder engine.

The ride quality was impressive, even on winter-ravaged roads with crater-sized potholes.

Big cars like the Arteon have traditionally valued comfort versus performance, but the Maxima and Stinger have been sporty designed, and even the Avalon now has a TRD performance model. The Arteon just has nothing to counteract this. It's not slow, but the acceleration doesn't exactly push you back into your seat. The steering is precise and while the Arteon doesn't have that floating feel typical of large cars, there is no sense of urgency either.

At a more relaxed pace, the Arteon is excellent. The standard adaptive chassis has made an excellent balance between handling and comfort. The ride quality was impressive, even on winter-ravaged roads with crater-sized potholes. Our only complaints were rough gear shifting and we felt excessive tire noise.

The Arteon would make a great long-haul cruiser or commuter, but it also has what it takes to be a good driver's car. We'd love to see a tighter, livelier version (like the Arteon R sold in Europe) alongside the standard version.

Fuel economy and safety

The fuel economy of the 2021 Volkswagen Arteon is 25 mpg (22 mpg city, 32 mpg highway) with front-wheel drive and 24 mpg (20 mpg city, 31 mpg highway) with all-wheel drive. That's not bad, but only because cars like this are typically not designed to be fuel efficient. The only exception is the Toyota Avalon Hybrid, which is rated at 43 mpg together.

The Volkswagen Arteon 2020 was recognized by the Insurance Institute for Road Safety (IIHS) as a “Top Safety Pick” and achieved the top rating “Good” in all crash tests. The Arteon missed the highest rating “Top Safety Pick +” due to the low scores for its standard headlights. These assessments should be carried over to the 2021 model. The National Highway Traffic Safety Administration (NHTSA) has not published any crash test ratings for the 2021 Arteon.

VW offers a four-year, 50,000-mile warranty on new vehicles and two years of free scheduled maintenance, both of which are transferable to subsequent owners. Nissan and Toyota both offer a three-year warranty on new vehicles of 36,000 miles, but also a five-year warranty of 60,000 miles on the powertrain. Kia tops them all with a 10 year 100,000 mile warranty on the powertrain and a five year limited 60,000 mile warranty. VW also lacks the excellent reputation for reliability of the Japanese and Korean brands.

How DT would configure this car

To achieve maximum technology, you need to go for the SEL Premium R-Line model with the highest range. It has a parking assistant and the Harman Kardon audio system with 12 speakers as well as all the technical functions from the equipment variants below, including the driving aids for the travel assistant and emergency assistant, charging the mobile phone and recognizing traffic signs. The SEL Premium also has standard all-wheel drive, heated and ventilated front seats and a massaging driver's seat.

Our opinion

Cars like the VW Arteon tend to offer more of everything – more power, more space, more comfort – to gain prestige and justify higher prices. VW makes the game better.

The Arteon has numerous premium features, from nappa leather to the latest smartphone connectivity, but it also feels more upscale than its competitors. The Nissan Maxima and Toyota Avalon feel like larger versions of their respective automakers' other sedans, while the Kia Stinger can't compete with the Arteon in terms of interior quality, technical features, or general sophistication.

VW's flagship feels like a real luxury car, but it also has luxury car prices. Our highest range SEL Premium R-Line test car had a price tag pretty close to a mid-range Acura TLX, a car that VW considers a competitor. The Arteon lacks some of the Acura's more sophisticated features, like the ELS studio audio system, but the real difference is on a winding road. The Arteon can do a lot of things, but not sporty.

Should you get one

Yes. Don't be a badge snob.

Editor's recommendations




01 Mar
Blog

Apple Fitness+ Review: Gorgeous Workouts, Great Potential

Apple Fitness plus Rating Screenshot Trainer3

"Fitness + motivates you to close your activity rings, but is lacking in key areas."

  • Seamless integration with the Apple Watch

  • Diversity of likeable trainers

  • Variety of training types

  • New content every week

  • Requires an Apple Watch Series 3 or later and an iPhone

  • No live courses

  • Some exercises require special equipment

Because of gym restrictions and pandemic issues, many people are building their own gym instead of throwing away their hard-earned cash on gym membership. Services like Apple Fitness + fill that void as the move to home fitness is transforming the fitness industry. Can an online stream replace your personal Pilates class? We tested Apple Fitness + to find out.

Apple Watch is the killer feature

Apple Fitness + is available for the iPad, iPhone, and Apple TV, but was designed specifically for the Apple Watch. As soon as you open a workout on your iPhone, it is immediately displayed on the Apple Watch. Your watch will then send your health data to your connected device so that you can view it if you follow the trainer's lead.

I realized that I connected with the coaches and wanted to train with them.

As you exercise, you can watch your activity rings increase as you get closer to meeting your exercise goals. You can also see your heart rate, time and calories burned. It's a small feature, but incredibly motivating to see all of your stats on the big screen. Since it is displayed on your screen, there is no need to keep looking at your watch. This is huge for someone like me who is likely to stumble or lose rhythm looking at my wrist.

Can't make the mood

Apple Fitness + is great for beginners to advanced users, provided they have the right equipment. Most cardio workouts require a treadmill, bike, or step machine and are not interchangeable. Unlike iFit, which films landscape-related activities suitable for any machine, Fitness +, for example, requires a bike to complete the bike training.

You will also need dumbbells or kettlebells to complete many of the strength activities. You might be able to swap bodyweight exercises, but it's not the same. You can also skip workouts that require specific equipment, but eliminating so many exercises seriously affected my experience. Instead of having a "can-do" feeling, I often had a "can-do" feeling when browsing the training library. To be fair, Apple offers walking workouts and dance classes that don't require special equipment, but there are few. I would love to see more of this creative, equipment-free content.

This "can't" feeling was reinforced by a limited user interface. Fitness + divides the workouts into broad categories (intense interval training, yoga, core, strength, treadmill, cycling, rowing, dancing, and mindful cooldown) to help you find the right exercise. Once in a category, I found it difficult to find the right workout for my fitness level. There was no way to filter activities based on difficulty or equipment required. I had to choose a workout and then read the description to see if it was appropriate for me. This hunt-and-peck method of finding activity was tedious.

Diverse, enthusiastic trainers

Apple is the master of looks, so it's no surprise that the Fitness + videos are highly polished. The videos are recorded in a beautiful studio gym with great camera angles so you can see exactly how the trainer moves. The workouts feature happy music and personable coaches who encourage you to “close those rings”.

There's no way to filter activities, and the Hunt-and-Peck method of finding a workout was tedious.

Apple's trainers reflect a wide variety of races, ages, and body types that I really appreciate. Since these were normal and not particularly healthy top athletes, I found that I connected with the coaches and wanted to train with them. Their enthusiasm was contagious. Apple also adds content weekly so I keep coming back to find out what's new.

Moderate workouts but no live content

Fitness + is aimed at the large number of iPhone and Apple Watch owners. It is aimed at beginners to advanced and not advanced athletes. Established fitness fanatics could use Fitness + to add to their existing routine or do cross-training on a day off, but it won't replace their existing high-intensity routine.

Most workouts are easy to follow and some are even scalable. This is a function that other exercise programs should do. With these scalable strength training sessions, you can choose to complete the selected activities, improve them with more advanced activities, or downsize the exercises if you have an injury or just want to take it easy. This flexibility encourages you to keep going even when an injury or illness gets in the way.

As much as I've enjoyed Fitness +, the service has a big Achilles heel. Unfortunately, unlike Peloton or Mirror, which offer a plethora of live classes, Apple Fitness + consists entirely of recorded videos. On-demand workouts are convenient because you can work out anytime, but they lack the community feel of a live class. Hopefully Apple will hire a few trainers to teach live classes on a daily basis.

costs

Apple Fitness + requires an Apple Watch Series 3 or later, which gives you at least $ 199 back for a new watch. Also requires a monthly subscription of $ 10 or an annual subscription of $ 80. The service is also included in the Apple One Premier bundle, which costs $ 30 per month and includes Apple Music, Apple TV +, Apple Arcade, Cloud, and News +. When it comes to cost, it's significantly cheaper than the average $ 40 per month subscription that most affiliated home gyms like Mirror, Tempo Studio, and Tonal have.

Our opinion

Apple Fitness + is a great workout tool for beginners to advanced users who already own an Apple Watch. A growing collection of workouts from motivational coaches encourage you to exercise. It's a little rough around the edges, but it has potential. If Apple listens to its critics and improves the service, Fitness + Peloton could give a run for its money in the coming year.

Is there a better alternative?

Apple Fitness + shows promise, but it does require an Apple Watch. Not everyone owns an Apple Watch and doesn't want to buy one just to exercise. Fitness +’s strongest competitor is iFit, which has an extensive library of recorded studio and outdoor activities, as well as a growing number of live workouts and does not require a fitness watch. It's priced at $ 10 per month and runs on a tablet or smartphone.

How long it will take?

Apple has supported and updated the software on its older devices in the past, and we expect Apple Fitness + to receive the same treatment. The service will improve over time and its shortcomings (e.g. no live training) will be a thing of the past.

Should you buy it?

Yes, Apple Fitness + may be just what the doctor ordered for Apple Watch owners who want to get fit and stay fit.

Editor's recommendations




01 Mar
Blog

Best Way To Master The Bulgarian Split Squats

What is a Bulgarian Split Squat?

Bulgarian split squats are a variation on the squat. It's a one-legged squat where one leg rests on a raised surface in the back. This squat exercise requires a great deal of balance because all of your weight will be felt on one leg and the stretch from the squat will also be felt on the same leg.

Therefore, it would be helpful if you had a balance during this exercise. If balance is difficult, start with squats first. They are the best squat for learning balance.

This exercise is primarily aimed at your front leg as the hind leg resting on the raised surface is only for support.

Benefits of the Bulgarian squat:

The benefits that you can get from the Bulgarian Split Squats are listed below:

● Aiming at the lower body:

This exercise targets your lower body by targeting your glutes, calves, spine erectors, quads, hamstrings, and abs. So this is an ideal exercise for your legs and buttocks day.

● Focuses on the quadriceps muscle and core:

In addition to targeting your lower body, this exercise also focuses more on the quadriceps muscles and core.

● Aim at one side of the body at the same time:

This exercise allows you to concentrate on only one side of your body while allowing the other part to rest. This can be helpful if you have pain in one leg. At this point, you can allow your sore leg to relax and exercise the other leg.

● Improves balance:

This exercise will also help you learn the art of balancing as all of your body weight will be shifted to one leg. This makes it harder to crouch and balance with the same leg. So don't feel bad if you can't do this exercise at first. You will do them gradually.

● Improves mobility:

This exercise will also help you improve flexibility. It also makes your core stable. This is important because it allows you to keep your balance if you become unbalanced.

How do you do a Bulgarian split squat?

The following steps are for performing a basic version of the Bulgarian Split Squat:

  1. Place a bench or other elevated surface two feet away from you or in a place where your knee must swing as you place your leg in the air.
  2. Stand straight with your back and neck straight and look straight into the distance.
  3. Place your left leg on the raised surface and shift your body weight onto your right leg. It is difficult to maintain perfect distance and posture in this exercise. It takes some trial and error to find the right position that suits you.
  4. Your hands should be folded in front of you.
  5. Now bend your right knee until your right thigh is parallel to the floor.
  6. As you do this, your left leg should bend naturally and your left knee should almost touch the floor.
  7. Stay there for 10 seconds.
  8. Return to your starting position.
  9. Repeat with the other leg.

First, try to do about ten repetitions of this exercise. Then gradually increase the repetitions and set both of them. Do as much as you can, don't force.

Common mistakes to watch out for:

  1. Putting your back leg right in front of your front leg can shake your balance and cause you to fall. Your legs must be positioned a safe distance apart. However, remember not to place them too far away as this will throw you off balance as well.
  2. People tend to stand on tiptoe during this exercise. This can throw you off balance and hurt you. So don't get up on your toes.
  3. Don't let your front knee get out of alignment. This can put too much stress on a single muscle and cause muscle injury.
  4. Don't lean your body too far away from your hips. This can place undue stress on your front knee.
  5. Do not engage your back leg in this exercise. This leg is only there to improve balance. Your back leg should be in a fully resting position during this exercise.

Changes and variations of the Bulgarian split squat:

After mastering this basic version of Bulgarian split squat, you can continue challenging yourself by adding weight to this exercise. You can also hold dumbbells or kettlebells in your hand. To further increase the level of difficulty, you can place a barbell (loaded or unloaded) on your shoulders during this exercise.

01 Mar
Blog

Samsung Galaxy Chromebook 2 Review: A Step Backward

Samsung Galaxy Chromebook 2 review 1

Samsung Galaxy Chromebook 2 review: one step forward, two steps back

  • QLED screen is gorgeous

  • Rock solid design

  • Responsive, quiet keyboard

  • Fast performance

  • Thick lower bezel

  • Sloppy touchpad

Every year we expect the technology to be faster and better than last year. Samsung did the opposite with the Galaxy Chromebook 2.

It has a lower resolution screen, is thicker and heavier, and doesn't have a built-in S-Pen slot. It even uses a slower processor. What kind of sequel is that?

Well, the Galaxy Chromebook 2's name might be a misnomer, but the device is a Chromebook sweet spot in terms of its $ 550 price point. It's a far more palatable price than the $ 999 original Galaxy Chromebook. But did Samsung sacrifice what made this laptop so special to bring the price down?

design

The Samsung Galaxy Chromebook had two distinctive features: the insane thinness of its profile and the bold red color of the case. The color remains, although there is now a more general silver option as well.

Unfortunately, its size has grown. The original was a staggering 0.39 inches thick – and only 2.29 pounds. It's still one of the lightest laptops you can buy. The continuation is much more conventionally 2.71 pounds and 0.55 inches thick. It's by no means too big, but now a bit thicker and heavier than the Pixelbook Go. This also corresponds to the Asus Chromebook Flip C436, another premium Chromebook.

That's not to say that this is the least bit bad-looking laptop. The Fiesta Red color is more fun than ever and the build quality is exceptional. I miss the CNC cut side panels, but it's still one of the nicest Chromebooks you can buy. That is, before I got my fingerprints on the lid. It's a bit like a fingerprint magnet.

Overall, however, I prefer the sharper angles and edges over the overly rounded style of the Pixelbook Go.

One feature of the design that hasn't changed is the lower bezel. However, over the past year we've seen a shift towards bigger screens with slimmer chins, whether that's 16:10 or 3-2. Even Chromebooks like this Acer Chromebook Spin 713 I switched to the boxy aspect ratio of 3: 2, which I preferred to the squat 16: 9.

Either way, the bottom bezel is a thorn in the side, although that's also an issue that the Pixelbook Go and Acer Chromebook Spin 713 have. Only the Asus Chromebook Flip C436 managed to remove enough grease from the lower bezel to meet modern laptop standards.

The port selection hasn't changed and is still limited to just two USB-C ports and a microSD card slot. You will also find an on / off switch and a volume rocker on the sides.

This is of course because the Galaxy Chromebook 2 has a 360-degree hinge. The larger size and lack of a built-in pen limit the usability of the device as a tablet. However, this is unlikely to be why you are buying a Chromebook.

Keyboard and touchpad

The color of the keycaps is the most notable change to the keyboard. They're black now, which is a little more conventional. And also a little more boring.

It's still a wonderful keyboard for typing, as long as you can familiarize yourself with the shallow travel. The buttons click while remaining quiet, and I was happily typing at my normal speed in just a few minutes.

The touchpad isn't such a nice experience. It's spacious, but the surface isn't as smooth as I'd like it to be, resulting in awkward clicks and pulls and finger jumps.

Display and speakers

The original Samsung Galaxy Chromebook had an OLED 4K screen. This is practically unknown for a Chromebook. As great as it was, the impact on battery life wasn't worth the extra pixels. The 1080p QLED screen Samsung worked with here is a much better choice. Samsung's patented QLED screen technology has shown excellent results on laptops such as the Galaxy Book Flex.

It's not as bright as a MacBook Pro or Surface Pro 7, but the Galaxy Chromebook 2's 13.3-inch screen makes up for it in colors. Pictures and videos are really colorful without ever looking oversaturated. You can thank quantum dot technology for this kind of color rendering that is rarely found outside of 4K panels.

All of this would result in a great multimedia experience – if these speakers sounded better. They point down at your face instead of up, with the grills resting flat against the bottom of the case. Most down-facing speakers are least built into the raised edges to bounce sound off tables and desks. But these are flat, which results in them being both muffled and too quiet. If you have them on a pillow or soft surface, they can become almost silent.

I'm assuming you want them to point at you in tent mode, but that's not a worthwhile compromise.

The sound from the speakers would be decent if they weren't where they are. Pity! The Pixelbook Go is still the undaunted winner in audio.

performance

Measuring performance on a Chromebook is difficult. Any Intel Core or AMD Ryzen processor will make a laptop like this fly. This applied to the Samsung Galaxy Chromebook 2 with the Intel Core i3-10110U processor, 8 GB of RAM and a 128 GB SSD. This is the more expensive configuration that costs $ 699. The startup configuration operated by Celeron is not the desired one, especially since it only contains 64 GB of eMMC storage.

You can't configure the Pixelbook Go in exactly the same way, but memory aside, the Pixelbook Go is $ 50 cheaper. I call it an impairment.

Both use a dual-core processor – the Pixelbook Go with the 8th generation Core m3 and the Galaxy Chromebook 2 with the 10th generation Core i3. There are also not the latest chips that can be viewed in a Chromebook. At the CES, Intel announced 11th generation processors for Chromebooks that have an improved 10 nm architecture and integrated graphics from Intel Iris Xe.

By the time they make it into the first Chromebooks, you can expect a more significant leap in gaming performance and creative endeavors. The meager built-in Intel UHD graphics are barely enough to play some of the more intense 3D Android games like Asphalt 9: Legends.

Do you want to work with dozens of tabs open at the same time? No problem.

Despite only two cores and four threads, the Samsung Galaxy Chromebook 2 feels snappy and responsive. I tested this further with the Tachometer 2.0, which measures how quickly the system can reload a JavaScript application. With a score of 118 runs per minute, the Galaxy Chromebook 2 doesn't slow down any of the web apps or Android apps that you depend on.

Want to work with dozens of tabs open, including audio and video streams at the same time? No problem. This likely doesn't apply to the Intel Celeron model, which lacks the ability to multitask. I ran the Galaxy Chromebook 2 on the Android version of Geekbench 5, which rated the system at 1,003 in single-core and 2,179 in multi-core mode. The quad-core options on the Pixelbook Go or the Asus Chromebook Flip C436 will surpass it, but it does well against configurations with similarly priced items.

Battery life

Battery life is arguably the most important test for Chromebooks. This is often one of their greatest strengths over similarly priced Windows notebooks. This was a problem with the original Samsung Galaxy Chromebook and wasn't fully resolved in the second generation.

Samsung promises a battery life of 13 hours, which is not too ambitious at first. The M1 MacBook Pro promises 17 hours of Internet surfing and 20 hours of video playback.

The battery life is 45 watts, which is slightly longer than last year. But the results didn't blow me away. It took just under 9.5 hours of light web browsing and only 13 hours of local video playback. It was a couple of hours behind the Pixelbook Go. It was neck to neck with the Asus Chromebook Flip C436 in video loop, but surfing the Internet an hour later.

Even so, the Galaxy Chromebook 2 will last most of a work day, and ultimately this will be enough for most people.

Our opinion

The Galaxy Chromebook 2 is no better laptop than its predecessor. It's a better Chromebook, however. It fits exactly what people are looking for in a Chromebook and is finally affordable enough to recommend.

However, missing some of the special features of the original, the Galaxy Chromebook 2 is less interesting than it used to be. However, the QLED screen is outstanding, the performance is great, and the design is undeniably attractive.

Are there alternatives?

Google's Pixelbook Go is the main alternative to the Galaxy Chromebook 2. It has longer battery life, a 1080p webcam, better speakers, and is more portable. This is the better option for most users and is even $ 50 less with a similar configuration.

The Asus Chromebook Flip C436 now starts at $ 523 and has a larger 14-inch screen, smaller bezels, and a better choice of ports.

How long it will take?

Nowadays, you can expect a Chromebook to last a few years longer than a Mac or Windows laptop. The Samsung Galaxy Chromebook 2 comes with a standard one-year warranty.

Should you buy it?

Yes, especially if you love the design and color of this laptop. I could see someone pick up the $ 550 base configuration as a lightweight computer for browsing the web and the occasional Zoom call. The Pixelbook Go has better battery life and some high-end features, but the Galaxy Chromebook 2 is one of the better Chromebooks that hit the market last year.

Editor's recommendations




28 Feb
Blog

Vizio P-Series Quantum 4K HDR TV Review (P65Q9-H1)

Vizio 65 "Class P-Series (P65Q9-H1)

"One of the best values ​​in high-performance television."

  • Excellent HDR brightness for the price

  • Fixed black levels at an angle

  • Excellent color coverage

  • HDMI 2.1 connectors

  • Feature loaded

  • Possible local dimming error

  • Game console synchronization error

  • Bad contrast out of angle

After looking at the Vizio P-Series Quantum X (PQX for short), I wondered if people really needed all of the bells and whistles that Vizio's premium set had to offer. For a few hundred dollars less, I was hoping the rundown Quantum of the Vizio P-Series (PQ9 for short) would be "all killer, no filler." What do you lose if you lose the "X"? Let's find out.

Details on the Vizio P-Series Quantum 4K HDR TV

While we tested the 65-inch model, our test also applies to the 75-inch model.

Screen size Model number RRP
65 inches P65Q9-H1 $ 1,200
75 in P75Q9-H1 $ 1,700

Out of the box

The box comes with the standard Vizio remote control (no voice), batteries and two easy-to-install metal feet and four screws. Similar to the Quantum X, the back of the PQ9 is fairly straightforward and includes a power connector and speakers, as well as inputs that are shaped in an “L” pattern on one side. Inputs include analog and optical audio, four HDMI ports (with eARC on port 1), composite video, and USB. While only the third and fourth HDMI inputs are labeled as 4K 120 Hz supportive, Vizio has assured us that all four HDMI inputs are HDMI 2.1.

Similar to the PQX, the PQ9 is an attractive television. There are practically no bezels at the top and the sides and just a thin metal strip at the bottom. The Vizio logo is on the right side of the lower edge and on the left is an inconspicuous power indicator. Because the PQ9 has a local full array dimming backlight system, the TV does not have a particularly deep profile.

The PQ9 sits just high enough above an entertainment stand that one of Vizio's soundbars (we used the M-Series 5.1 soundbar) can slide right underneath, making for one of the most understated soundbar arrangements I've ever seen.

When I have to complain about the design of the TV, there is no cable management to speak of. If there is a soundbar, you probably won't see any dangling cables, but with nothing blocking your view, the cables were clearly visible.

Basic settings

Dan Baker / Digital Trends

Maintaining the picture settings is a little less annoying than with other TV brands. The picture settings for apps and HDMI inputs must be specified separately. In addition, there are individual settings for SDR, HDR and Dolby Vision content that must be processed for apps and HDMI inputs.

In my experience, the easiest way is to open the YouTube app on the TV, play SDR content, then navigate to the picture settings menu and select the preset for calibrated pictures. Further down the image settings menu, navigate to advanced settings and then to motion controls. If you don't want the “soap opera effect”, reduce the jerking and blurring from two to zero.

Next, go to a YouTube video in HDR (there are tons of them) and repeat the process if necessary by selecting “HDR Calibrated” and lowering those same motion settings if necessary. In my experience, however, selecting “Calibrated” for HDR causes the PQ9 to make a similar setting for HDR.

For Dolby Vision, I recommend going to a Dolby Vision title from Netflix or Disney +, then selecting Dolby Vision Bright, selecting Warm for the color temperature, and then turning off motion smoothing.

Repeat the above three processes for an HDMI input and you should be set.

Color performance

Dan Baker / Digital Trends

After making the above settings, I measured the PQ9's white balance which gives a good indication of color accuracy at a glance. Since white is made up of red, green, and blue colors, I can tell if those colors are made in balance. In my tests, I noticed that the PQ9 leaned a little too much towards red – an attribute that I noted was present in the PQX. It took much less time and tweaking to match the PQ9, however, and the bright whites had less redshift than the PQX. Maybe that's because the PQ9 doesn't get that bright, but I still call it an advantage.

On the whole, the colors look rich, vibrant, and pleasant, and I haven't done anything repulsive that the average viewer would recognize. My tests have confirmed that the Vizio is not perfectly color accurate, but it is close enough for most people. In addition, the PQ9 generates a very large color palette with different brightness levels, which leads to a very satisfactory display of HDR content.

We measured around 1,100 nits in HDR mode.

brightness

Dan Baker / Digital Trends

After some testing, I found that the PQ9 hit almost 550 nits in SDR mode – which gives a bright picture, but you won't get a lot of bright highlight detail in SDR. While for bright room scenarios you could get brighter by maximizing the backlighting, it could result in a washed out image in darker rooms.

In HDR mode, we measured around 1,100 nits and thus missed the promised 1,200 a bit – but the PQ9 easily achieved 1,200 nits in standard and vivid mode. For both HDR and SDR, this TV is more than bright enough for most viewing situations. Not as bright as the PQX and its bold 3,000 nit peak brightness, but we'll discuss whether I missed that extra punch later in this review .

Backlight

It's true that the PQ9 creates a halo or bloom effect when you have bright objects against a really dark, black background, and that black areas tend to be a little grayed out – we could see the screen lit up when subtitles There were bolts over the black mailbox. However, the fact is that almost all LED-backlit TVs do, and I think Vizio did an admirable job of solving the problem.

Dan Baker / Digital Trends

Looking at it head-on from direct center wasn't a big problem, but once off-center you could see things cloud over. Again, this is typical of VA type LCD panels, but here it seemed particularly severe compared to some of the other TVs we tested this year. To be fair, these competing TVs were more expensive and didn't get as bright. I think we're looking at a compromise situation where you'll have to spend a lot more to get similar brightness with better backlight control. (It's worth noting that we kept the backlighting on medium for Active Full Array for SDR, HDR, and Dolby Vision as this gave the best results.)

Now to a problem that both I and Vizio found rather annoying: On my test device, the backlight seemed to be slow to respond in some test clips that trace a small white box around a black screen. When I take out Netflix content and go back to the title screen, I can see it darken and then lighten again when I figure out what to do. I call it local dimming delay.

Dan Baker / Digital Trends

While testing the actual content to see if the issues were just limited to logos and test screens or not, we found that the backlight was slow to respond, which is problematic in dark rooms where our eyes are more sensitive to displacement Brightness.

The screen evenness on my PQ9 example wasn't particularly good.

It is known that local dimming delays occur. I've seen it on a number of televisions. However, that delay seemed extreme by comparison, even with other TVs in Vizio's cast. It looks like a bug, but Vizio and I had a hard time tracking it down. Vizio has informed me that there are no widespread reports of this type of problem. As such, it is very likely that the problem is limited to the test pattern I have, but if I do, others could too.

uniformity

Dan Baker / Digital Trends

The screen evenness on my PQ9 example wasn't particularly good. I could see vertical bands pretty clearly in images with wide areas of color, and there was some heavy vignetting in the corners where the brightness decreases a bit. Again, that dirty screen effect and vignetting will vary from panel to panel, so your mileage may vary.

Move

Dan Baker / Digital Trends

The motion handling of the PQ9 for 24 fps movie content looks great. When the set's film mode is activated, there is no serious judder, although we could see a judder with 30 fps content. (This jerking can be removed by smoothing motion, but you get back the "soap opera effect" which in most cases makes things look generally worse.)

If there's an abundance of fine details to be tracked, you may see some glimmer in these objects, which we've seen on many televisions this year. There is something about high brightness coupled with fine details that seems difficult for current processors.

On the positive side, I didn't see any excessive moire patterns in tight geometric patterns on the PQ9, which suggests that the processor is indeed doing a pretty good job

Play

There were many problems enabling 4K 120Hz with HDR and variable refresh rate (VRR), all of which were suitable for next-gen gaming consoles, the Xbox Series X and PlayStation 5. This has been a problem with many televisions this year.

The gameplay was excellent, with extremely low entry lag and great HDR graphics.

Connecting an Xbox Series X is designed to be an automated process in which the console detects the capabilities of the TV and automatically applies the correct video settings. Unfortunately, there is a bug that requires you to quickly adjust the settings so that everything communicates well with each other.

Dan Baker / Digital Trends

To make the adjustment, go to Image Settings and scroll to the bottom of the menu where you will find "Input Settings". By default, the TV is set to Auto, but HDMI 2.1 must be turned on for Xbox Series X to function properly. After that, I also had to restart the TV so the Xbox Series X could get the correct information from the PQ9. It took some work, but we finally got there. Vizio is hoping to fix this bug soon and if it does then this review will be updated accordingly.

The gameplay highlighted the slowness of the backlighting issues mentioned above, especially with regards to the menus for the games. Other than that – which we know could be a bug with this example – the gameplay was excellent, with extremely low input lag and great HDR graphics that really brought the games to life.

Our opinion

Dan Baker / Digital Trends

I started by wondering if the PQ9, being a cheaper TV than the PQX, is the smarter buy. Based on my experience, I cannot make a definitive call.

To make sure the PQ9 has enough brightness for stunning HDR images and doesn't have the excessive redshift that I saw in the PQX. But the local dimming delay is distracting and I did everything I could to eliminate the problem – reset, restart, various settings – but the PQ9 was just an odd feat for us. However, if that lag is just a bug, the PQ9 is an excellent option and probably the smarter buy compared to the admittedly impressive PQX. It would also be one of the best values ​​in high end television that you can buy today.

Is there a better alternative?

No. With its superior brightness and black levels, the Vizio PQ9 is in a class of its own. The comparable Q70T from Samsung is nowhere near as well equipped or exciting to look at. TCL's 8 series is very well matched in terms of price and performance, but it's free and hard to buy right now. LG's Nano90 is very competitive to sell, but this TV is also on its way out as new 2021 models ship to retail stores. For a $ 1,200 65-inch TV with its specs and performance, the Vizio P-Series Quantum can't be touched.

How long it will take?

Given Vizio's track record of overall build quality and HDMI 2.1 features and the PQ9's advanced processor, the TV can last for several years before it may (want to) be replaced.

warranty

Vizio grants a one-year guarantee on its TV products. For more information, see the Vizio warranty page.

You should buy it

Yes, but only if you have the option to return it should you run into the local dimming problem that I experienced with my test device. At this point, I am encouraged by a low response rate on the PQ9, and the fact is that this TV is tremendous performance for the price.

Editor's recommendations




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