27 May
Blog

Understanding How Carbs Can Impact Performance

Carbohydrates are a macronutrient, ie a larger class of nutrients that (mostly have to be obtained externally). Carbohydrates are often mistaken for sugar.

Yes, sugar is a carbohydrate. However, spinach consists mainly of water and fiber, but is also considered a carbohydrate. In short, understanding what carbohydrates are, along with their classes and uses, can lead an athlete or athlete to consume the carbohydrates that help them do their best.

Carbohydrates 101

Carbohydrates are carbon and hydrogen molecules. They are divided into sugar (digestible) and fiber (somewhat indigestible). Examples of digestible forms are:

Understand how carbohydrates can affect performance - fitness, fitness, gluten-free, inflammation, glycemic index, cardiovascular disease, sugar alcohols, fiber, digestion, blood sugar

Non-digestible forms of carbohydrates include soluble and insoluble fibers. For the athlete or ordinary athlete, understanding how the balance between grains, legumes, and vegetables plays a role in proper nutrition can help them make better decisions.

Simple and complex sugars are found in most of the foods we eat, such as:

  • oats
  • fruit
  • rice
  • Potatoes

Sugar additive and sugar alcohols are made from simple and complex sugars to meet your needs. An example of added sugar can be::

These added sugars and sugar alcohols are best avoided or limited due to their association with cardiovascular diseases.

Sugar alcohols, which are often found in fermented products such as beer, have no calories and are associated with weight gain. According to this understanding, carbohydrates have a significant metabolic effect on the human body.

Carbohydrates and humans

The human brain alone consumes 40% of the glucose in the human body (a simple sugar). Muscle tissue has a simple sugar store called glycogen, and therefore power loss suffers without enough carbohydrates. What could be more important to you as a reader is the impact on your daily training and which carbohydrates work well at what times. Three things to label to use carbohydrates effectively:

  1. Glycemic index
  2. Gastric emptying time
  3. Sensitivity and timing

People usually have an excellent tolerance for various forms of carbohydrates. Therefore, diversifying your carbohydrate intake is critical to longevity.

Carbohydrate sensitivity

I am predisposed to celiac disease. So much so that my favorite carb source is gluten-free rice cream. Celiac disease is an autoimmune disease (the body fights against itself) in which the digestion of wheat-based products damages the intestinal / gastrointestinal tract (GI), especially inflammation due to gluten.

The sensitivity to carbohydrates doesn't have to be that high, but we understand that in terms of ease of digestion The high glycemic index (which causes an increase in blood sugar) is usually transported quickly through the body. In contrast, foods with a low to medium GI stay longer in the GI tract.

Still, people often don't think of foods that offer the best return on digesting glycogen stores and digestibility. Sensitivity is best done piece by piece. Try three low-carbohydrates, such as:

  • oats
  • Jasmine rice
  • sweet potato

Understand how carbohydrates can affect performance - fitness, fitness, gluten-free, inflammation, glycemic index, cardiovascular disease, sugar alcohols, fiber, digestion, blood sugar

Use this source as a carbohydrate source for 48 hours. Record flatulence, energy levels, and power exhaustion, and do so with alternative sources of carbohydrates. Ultimately, carbohydrates are your ideal, giving you the best pump in the gym, enforcing performance, promoting proper digestion without bloating, and being easily accepted by the body. For those interested, insulin sensitivity goes hand in hand with carbohydrate sensitivity.

Carbohydrates and gastric happiness

The gastric emptying time refers to how quickly the stomach and intestines can move food. This movement is typically measured using ultrasound in isolated environments such as a doctor's office. Gastric emptying is affected by the type of food consumed. For example, protein needs more energy to be metabolized, but is broken down into fast-digesting and slow-digesting ones, like whey protein versus casein. This also applies to carbohydrates.

Most foods with a high glycemic index, such as jasmine rice, move quickly through the colon. For science fans, dextrose and amylopectin are examples of quick-digestible carbohydrates, which are longer-chain carbohydrates typically found in supplement powders.

Slowly digestible carbohydrates have a low or medium GI. An example would be a sweet potato. This rate of digestion is important for the timing of meals. You don't want to have a slow digestible carbohydrate closer to a workout, which can mean 30 or even 120 minutes before a workout.

Carb timing

As previously mentioned, the Cari Timing Peri workout is vital for athletes and typical athletes because of their training. Longer workouts benefit from quickly digestible carbohydrates before exercise and a combination of fast and slow carbohydrates after exercise, especially when the next meal is a significant amount of time away (4+ hours). This is because during exercise, the body expresses a protein called insulin-like growth factors 1 and 2 (IGF-1), which increases the human body's sensitivity to insulin release. This is important for nutrition than the faster digestible carbohydrate; The faster muscle glycogen can be recovered.

However, this is different based on the amount of adipose tissue in the individual. Therefore, for example, diabetics who have overweight, faster-to-digest carbohydrates may not be the right choice before exercise because the body is not prepared to promote lipolysis. Instead, the incoming carbohydrates are used to promote training.

Get advice from a trainer and an endocrinologist on where you are. Nutritionists and dieticians are helpful, but do not seek sports nutritionists or dieticians who specialize in sports nutrition for the general public.

A friendly carb PSA

Myth number 1: Carbohydrates before bed are helpful.

This is one of the most nonsensical things I've heard for athletes and people who exercise consistently 4-8 days a week. As mentioned earlier, high GI foods like pop tarts or jasmine rice pump your bloodstream with glucose right before bed. This scenario would be great if you want to do a nightly competition, but not before bed for an average healthy sleeper, as discussed by Afgahi et al., 2007.

Myth # 2: Carbohydrates are bad.

Carbohydrates are structural and energy producing machines, non-responders, please leave the conversation. Even vegans have carbohydrates, and my good colleague Alexa, an aspiring health and nutrition trainer, agrees. Aside from carbohydrates, protein can come from things like grains, sprouts, and germs (nutritionally dense and full of carbohydrates).

Myth No. 3: Carbohydrates make me fat.

As mentioned earlier, the problem is insulin sensitivity and not an isolated problem of Mother Nature's fuel source. The training increases insulin sensitivity as well as constant steady-state cardio and (which enables biomechanics) high-intensity cardio such as jump rope or sled thrusts for intervals.

A final and important note

All processed carbohydrates are bad. Have you seen how to make gluten free rice cream?

If you're interested in vegan approaches to food and carbohydrates, please follow Alexa Pizzarello on Instagram.

Lift with love, my friends.

27 May
Blog

Ring Alarm (2nd Gen) Review: New Look, Same Great Protection

Ring alarm (2nd generation) keyboard on the wall

Ring Alarm Security 5-piece kit

"The ring alarm offers excellent home surveillance with a surprisingly low monthly fee."

  • Affordable professional surveillance service

  • Quick setup

  • Backwards compatible with 1st generation hardware

  • Solid range of accessories

  • Needs better camera integration

The new ring alarm (second generation) starts at $ 200 for the five-part kit. However, there are several other kits and bundles to choose from. You can also add accessories later at any time if necessary.

Ring intends to make home security simple, easy and safe. Unlike traditional security systems that require professional installation, it is a do-it-yourself solution where you set everything up. However, Ring Alarm continues to offer 24-hour home surveillance to give homeowners another pair of eyes when they're not there.

What's new?

Basically nothing changes in the basic requirement of the new ring alarm. It is the same home improvement security system that consists of a base station, contact sensors, a motion detector, a keyboard and a range extender. They attach the contact sensors to doors, windows or other entry points throughout the house that then communicate with the base station and send warnings as soon as they are triggered.

Door alarm (2nd generation) Door sensor on the doorJohn Velasco / Digital Trends

What is special about the new hardware is that Ring has reduced the size of each component by around 30%. For example, the keyboard is 38% smaller than its previous counterpart in the first generation system.

Despite the reduction, the sensors are not significantly smaller than those used in other systems such as SimpliSafe or Xfinitys Home Security. Ring is catching up instead of leading with a much smaller design.

Another important change concerns the batteries used by the sensors. The first generation version requires a 3 V lithium battery that is not as readily available as the new version CR2032 coin cell batteries. It's a boring detail, but you'll appreciate the change when it comes to replacing a battery.

Mix and match compatibility

If you happen to own the first generation ring alarm, you can mix and match the hardware to work with the new system, and vice versa. I'm glad to see that owners don't have to drop the old hardware when planning an upgrade. Interoperability is always a welcome relief as it helps maintain the value of the system over time.

It is always a welcome relief when there is interoperability.

Setting up is a breeze with the on-screen instructions in the Ring app. The base station can be connected directly to a router or wirelessly via WLAN. Placement at home is crucial, however, as the gateway communicates with the various sensors. There is also a range limitation for the sensors. For smaller places like my home, range is not a problem as everything is within 50 feet of the base station. Fortunately, the basic model of the ring alarm, the five-part kit, comes with a range extender that attaches an additional 250 feet.

After reclassifying the sensors, the entire setup process was completed in less than 30 minutes. If you need additional sensors, Ring offers a range of accessories to choose from – such as flood sensors, smoke and carbon monoxide sensors and more.

A lot of control, but could be smarter

In the Ring mobile app, you can access and change all settings of the Ring Alarm home security system. You can quickly activate and deactivate the system in the dashboard of the app by pressing the corresponding buttons. In a critical situation, I like how I can use the exclamation point button on the dashboard to quickly request help and trigger the alarm. The same controls are on the keyboard for quick access.

When I resort to some of the app's detailed controls, I find it useful that I can set the mode for each sensor. For example, I turned off the window sensors when they were in home mode, which prevents them from notifying me when I open or close them. At the same time, I switched off motion detection with my Ring Indoor Cam to prevent even more redundant notifications from being sent to me.

Conversely, when the system is activated in away mode, all sensors are monitored and set to trigger the alarm when triggered. Speaking of which, the base station sends out a deafening 104 dB siren that is more than loud to deter an intruder and hear my neighbors.

Although there are enough controls to customize the security system to my liking, it could be more intelligent. One complaint I have is that the alarm does not go off when my ring indoor camera detects motion in away mode, so it just sends the typical push notification instead.

Also, there doesn't seem to be an option to force the camera to turn on and shoot footage when one of the sensors is triggered – something that would be useful if my front door opened, regardless of where the camera is at home.

Finally, it would be helpful if Ring Alarm could see whether I was at home or not. In fact, there have been several cases where I forgot to activate it before leaving. Therefore, it would be nice if the app suggested to put it into vacation mode.

Affordable 24/7 home surveillance

The most attractive aspect of the ring alarm (second generation) is the affordable cost associated with its professional 24-hour home surveillance service. You must subscribe to Ring Protect Plus, which is $ 10 a month or $ 100 a year, but has the benefit of a real-time emergency response.

When an alarm is triggered, not only will you receive a notification on your smartphone, but a representative from Ring's professional surveillance service will call to check. From there, you can simply speak the verbal password to ignore the alarm or have emergency services sent to your home.

Base station for ring alarm (2nd generation) on the tableJohn Velasco / Digital Trends

The monthly cost of $ 10 for Ring Protect Plus also covers video history for all cameras connected to your Ring account for up to 60 days. In the event that the power supply fails at home, the base station has a 24-hour backup battery and a cellular service to continue the service. If you are heavily invested in the ring ecosystem, the cost is a bargain as this also includes professional monitoring.

Our opinion

With the ring alarm (2nd generation) you are protected in protecting your house – without having to cost an arm and a leg for a professional surveillance service. The five-part base kit costs $ 200 and the surveillance service costs $ 10 a month (or $ 100 a year). This makes it extremely competitive with other services that have both a higher initial investment and a higher monthly fee.

Is there a better alternative?

SimpliSafe is another do-it-yourself security service that needs to be considered due to its robust range of accessories. In addition to the usual sensors, SimpliSafe also offers a Smart Lock, special smoke and CO detectors, a key fob and a glass break sensor. SimpliSafe accessories are cheaper ($ 15 for an input sensor versus $ 20 for ring). To top it off, further settings and data protection regulations must be adjusted with SimpliSafe.

How long it will take?

Because the base station remains stationary and is in your home, it is unlikely to be damaged or need to be replaced. However, the sensors need to be replaced and the alarm keypad needs to be recharged occasionally unless you want to connect it to the power source.

Ring offers an extended warranty on all devices connected to your Ring Protect Plus subscription, so malfunctions due to defective parts or workmanship are covered until you stop service.

Should you buy it

Yes, especially if you are already invested in the ring ecosystem and want an affordable professional home surveillance service. If you already own the first generation model, there is little incentive to upgrade as the basic features and service remain the same.

Editor's recommendations




26 May
Blog

Does Low Estrogen in Women Impact Muscle Mass and Performance?

Does Low Estrogen Level Affect Muscle Mass and Performance in Women? - Fitness, fitness, body fat, recovery, menopause, inflammation, estrogen, phytoestrogens, protein synthesis, breast cancer, anorexia

What comes to mind first when you think of anabolic hormones?

It's probably not the estrogen hormone. However, some recent studies reported that female sex hormones are vital to muscle mass, strength, and even post-workout recovery.

Suboptimal estrogen levels are a common cause of muscle weakness and loss of muscle mass in women. Losing muscle can cause poor physical performance in the gym and competitions for no apparent reason.

What are the common causes of low estrogen levels? Who is at risk How do estrogens affect the muscles?

Let's sort the details one by one.

Common causes of low estrogen levels in women

Studies and statistics show that the main causes of hypoestrogenism (low estrogen) in women are:

Of course, age is the most common cause of low estrogen levels. Estrogen levels naturally decrease in women from the age of perimenopause (on average 47.5 years). Menopause begins at around 50 to 52 years of age, and then the symptoms of low estrogen levels appear.

However, about 1% of women start menopause much earlier. This condition is known as primary ovarian failure or premature menopause and can manifest itself before the age of 40. Early menopause is not just a question of physical fitness in the gym.

It also increases the risk of a number of dangerous diseases and even increases the likelihood of premature death.

For this reason, many women around the world are looking for hormonal solutions to keep their estrogen levels healthy – either through conventional hormone replacement therapy (HRT) or through herbal alternatives such as phytoestrogens.

Aside from premature menopause, how does estrogen affect physical performance?

Does Low Estrogen Level Affect Muscle Mass and Performance in Women? - Fitness, fitness, body fat, recovery, menopause, inflammation, estrogen, phytoestrogens, protein synthesis, breast cancer, anorexia

Are estrogen and physical performance linked?

Estrogen promotes muscle regeneration and regeneration. First, estrogen plays an essential role in muscle regeneration. Several studies reported that estrogen:

  • Damp muscle damage caused by exercise
  • Soothe muscle inflammation after exercise
  • Improve the healing of micro-injuries in the muscles
  • Stimulate the growth of atrophied muscle mass

This is an impressive list. But how is that possible?

Not all details are clear on this matter, however It appears that estrogen can stabilize the membranes of muscle cells and significantly reduce local oxidative stress.

This helps prevent major muscle damage (including exercise-related losses) and accelerate the recovery of existing injuries.

Estrogen promotes muscle growth

Let's make that clear: none of the body's estrogens is an anabolic hormone in the traditional sense of the word. You cannot inject estradiol and expect your muscle mass to double in a few weeks. It doesn't work that way.

However, studies have shown that hormone replacement therapy (HRT) with estrogens leads to muscle growth in postmenopausal women. Instead of directly increasing muscle growth (like testosterone and DHT), estrogen increases the effect of insulin-like growth factor 1 (IGF-1).

This is why women tend to lose muscle mass as they approach menopause. This is also the reason why both HRT and phytoestrogens are a fabulous but little-known method of preventing muscle and performance loss in women with under-optimal estrogen levels.

Estrogen somewhat increases muscle strength

Most likely, you already know that muscle tissue consists of two types of muscle fibers – actin and myosin. One of the factors that determine the strength of a particular muscle is the strength of the bond between its actin and the myosin filaments.

Studies have shown that this is one of the effects of estrogen on muscle tissue. Estrogen somewhat strengthens the connection between myosin and actin fibers in the muscle, which leads to a slight increase in physical strength.

Fixation of low estrogen levels

The first and most important step in restoring your estrogen is to find and treat the cause of your condition.

For example, if you suspect that your estrogen waste is due to chronic stress, rest and try to solve your most pressing problems as soon as possible. Most likely, eliminating your stress would result in a good rise in estrogen levels.

And yet the solution is rarely that simple. In most cases, the only way to permanently resolve a low estrogen problem is to start HRT or use natural phytoestrogens.

But how effective is this approach?

A study examined the effect of HRT on physical performance and muscle mass in 15 pairs of identical twins. All women were between 54 and 62 years old, so these are hormonal changes in the menopause and after the menopause.

For each pair of twins, one woman took conventional HRT hormones and the other twin received no menopause therapy (conventional or otherwise).

After seven years of this treatment, the twin taking HRT took:

Some other studies on the relationship between HRT and strength, muscle mass, and physical performance in women reported that HRT:

  1. Promotes muscle synthesis
  2. Increases muscle strength (measured by running speed and vertical jump height)

But wait a second, don't go out and stuff yourself with estrogens. These effects were primarily observed when a woman has little estrogen. If you are a healthy woman with normal estrogen levels, you don't have to look for HRT.

This diagnosis is particularly relevant because HRT can only be obtained with a prescription and is so serious that it can be monitored continuously and even then has some side effects. In some cases, the side effects can be as serious as an increased risk of breast cancer.

That is why so many women use phytoestrogens as a natural HRT alternative.

Phytoestrogens as an HRT alternative

In short, phytoestrogens are herbal substances that act similarly to the estrogens that the human body produces. Women around the world have used various sources of phytoestrogens to relieve menopause symptoms before doctors even knew what menopause was.

Now women who are approaching their 40s have another good reason to look for additional phytoestrogens in their diet: to support physical performance and prevent loss of muscle mass during menopause.

Do you need a quick shopping list? Here are some of the richest (and most delicious) food sources for phytoestrogens::

  • All soy products, except soy sauce (soybeans, tofu, soy milk)
  • Legumes (lentils, chickpeas, beans)
  • Berries, especially colored red and pink (strawberries, cranberries, raspberries)
  • Red grapes and red wine
  • parsley
  • Alfalfa sprouts
  • Dried fruit
  • Sesame seeds

If you don't want to change anything in your diet, you can also take supplements or use skin care products with phytoestrogens such as serums and creams.

The latter approach is particularly suitable for athletes, since the lion's share of the phytoestrogens acts locally on the skin and muscles.

One of the world's strongest sources of phytoestrogens is, for example, Pueraria Mirifica, a Thai plant that native women have used as an elixir of youth for centuries.

By using a skin care product with Pueraria Mirifica, you can improve local muscle regeneration and support the moisture and elasticity of the skin. Double action, double advantages.

Note that Pueraria Mirifica can slightly increase breast size due to its high estrogen content. So keep that in mind when you apply it to your chest area to support your pectoral muscles.

The bottom line

Although this fact remains unknown to most athletes, coaches, and even health professionals, low estrogen levels have a major impact on a woman's strength, muscle mass, and recovery rates after exercise.

If you are a woman approaching your 40s and you think you may be dealing with a case of suboptimal estrogen, ask your doctor to do some tests and discuss your treatment options.

However, keep in mind that you don't have to drive your estrogen levels through the roof for performance in the gym or even general health.

While estrogen is great for the health and performance of your bones and muscles, studies have found this out Excessive estrogen levels can make your tendons and ligaments weaker and more prone to injury.

So moderation is the key. Low estrogen levels are probably as bad as high ones.

An excellent first step to getting your estrogen back to normal would be to eat more sources of phytoestrogens like soy and other legumes. If you want to promote local recovery after physical activity, try applying a topical skin care product. Any source of phytoestrogens will work well, but Pueraria Mirifica is probably the least expensive option.

25 May
Blog

Lenovo IdeaPad Duet Review: Astounding 2-in-1 Value

Lenovo Ideapad Duet Review 06

"The Lenovo IdeaPad Duet offers tremendous value for everything this affordable 2-in-1 tablet can do."

  • Outstanding build quality

  • Lighter than the iPad

  • Enormous value

  • Long battery life

  • Narrow keyboard layout

  • The whole package is a bit chunky

  • Mediocre performance

Google's Pixel Slate was promising. It was a 2-in-1 tablet with the flexibility of the Surface Pro, accompanied by the fullness of the Android app ecosystem. For one reason or another, the product was discontinued less than a year after its launch. It was such a failure that Google announced it would finally leave the tablet market and compete for products like the $ 400 Surface Go 2 from Microsoft and the $ 329 iPad from Apple in the lower price segment.

Now Lenovo is filling the hole that the Pixel Slate has left. The IdeaPad Duet is a compact 10.1-inch tablet with a starting price of $ 279. The best part? The stand cover and keyboard are included for this price. This is an attractive price for anyone looking for a tablet. Can the Duet for Chrome OS do what the Pixel Slate couldn't?

design

The Duet is in itself as slim a tablet as you would expect. It's 0.28 inches thick compared to the Microsoft Surface Go 2 at 0.33 inches and the base iPad at 0.29 inches. This is quite thin and makes it pleasant to hold the duet in one hand. The duets are also characterized by impressive build quality, with a combined metal and plastic case that feels solid and is exceptionally light at just £ 0.99. The Surface Go 2 costs £ 1.2 and the iPad £ 1.07.

Things change a little when you add the rear stand cover and keyboard. In this case, the duet, 0.71 inches thick and 2.03 pounds thick, gets pretty chunky. It's thicker and heavier than the Surface Go 2 with built-in stand and $ 130 type cover, and the iPad with $ 159 smart keyboard. Note that both the Duet and Surface Go 2 solutions include a touchpad, but not the iPad. You'll need to upgrade to the much more expensive iPad Pro and add the magic keyboard to include a touchpad in the keyboard cover.

The Duet is also an attractive tablet in its ice blue and iron gray color scheme, which is transferred to the fabric cover on the stand cover (at least the gray). It's a conservative design that's neither boring nor fancy, and ends up right in the goldilocks zone with good looks.

One disappointment is the only USB-C port that serves as the only connection. There's no 3.5mm audio jack and no included adapter – that's a shit that limits you to connecting headphones or speakers via Bluetooth. This is an area I wish it hadn't followed the example of the iPad. There is also no SD card slot, another disappointment. Wi-Fi 5 and Bluetooth 4.2 ensure that you are connected wirelessly.

Keyboard and touchpad

As already mentioned, the Duet comes with a stand cover and a removable keyboard in the box, which makes the tablet an enormous value. With Surface Go 2 and iPad, spend at least $ 130 more to get the same functionality. The question is, what is the quality of these components?

The stand cover is attached to the back of the tablet with an amazingly strong magnet that makes for a surprisingly safe combination. The stand reaches up to an impressive 135 degrees. This fits the Surface Go 2 and leaves the tablet lying in a comfortable angle for coloring. It also holds the tablet at a good angle on a flat surface. However, like most detachable tablets, it's awkward in a round.

You'll spend hundreds more on a Surface Go 2 or iPad to use the same functionality.

The keyboard itself is a little less impressive. It is connected to the tablet via pogo pins and other magnets. It's safe to say the key spacing (the distance between the center of each key) is a healthy 18mm and the travel is 1.3mm. The layout still felt tight – especially the tiny punctuation marks on the right. However, the key mechanism was clicking and quiet, which is great. In contrast to Microsoft's award-winning Type Cover, the keyboard of the Duet cannot be supported at an angle, so that only the flat option is available.

The glass touchpad performs better. It is inevitably rather small due to the overall dimensions of the tablet, but it works smoothly and has a satisfactory click. Moving and using Chrome OS multi-touch gestures felt natural and precise. Then remove the back cover and keyboard and you get a slim tablet that is great for swiping through websites and reading e-books and other documents. The touch display reacts and everything feels natural again. You can pick up an active pen as an optional purchase.

There is a lot of value here. You'll spend hundreds more on a Surface Go 2 or iPad to use the same functionality – and value is the real story. The keyboard isn't perfect, but the fact that Lenovo includes it in the duet's low price makes things far more palatable.

Display and audio

Lenovo rates the display at 400 nits. Although I can't measure it with my colorimeter due to a lack of Chrome OS support, the screen seems bright enough for everyone except to work outdoors in direct sunlight. The colors of the display seem to be sufficient for internet surfing, productivity work, and watching Netflix, but they're probably not wide and not accurate enough for professional photo editing. And that's fine, because you don't want to work that way on this tablet.

You can get a better display on other tablets. The aspect ratio of 16:10 enables comfortable use in portrait format, and the resolution of 1,920 x 1,200 is sharp on the 10.1-inch panel. The larger 10.5-inch display of the Surface Go 2 with 3: 2 and 1,920 x 1,280 only offers a slightly higher resolution, but the difference is not noticeable. For comparison: The 10.2-inch 16:10 display of the iPad offers a much sharper resolution of 2,160 x 1,620 and a brightness of 500 nits.

The duet's audio is fine. There are two first-class speakers above the display that produce a decent sound that is sufficient for occasional YouTube videos or melodies. However, you should connect Bluetooth headphones or an external Bluetooth speaker.

performance

The Duet is based on a MediaTek Helio P60T processor with eight cores and has 4 GB RAM. Storage is eMMC, which is common for Chromebooks, but not as fast as a solid-state drive. It can be configured with 64 GB for $ 279 and 128 GB for $ 299. It's clear that double the storage is worth the $ 20.

In terms of synthetic benchmarks, the first test I ran was Geekbench 4 (Geekbench 5 is probably not available for the Duet due to the processor). The duet scored 1,376 in the single-core test and 5528 points in the multi-core test. This is almost the end of our database, especially the single-core test, which is outperformed by older Intel Pentium processors. Next, I ran the Tachometer 2.0 test to see how well the MediaTek CPU performed on web-related tasks compared to the Intel alternatives. The duet scored 27 points in the test, which puts it at the bottom of our ranking. Again, you need to look at older Intel Pentium processors to get the same performance.

This isn't the fastest Chrome OS device I've used. By far not.

This isn't the fastest Chrome OS device I've used. By far not. For example, the Asus Chromebook Flip C436 achieved a much faster 97 with a relatively inexpensive 10th generation Intel Core i3 processor. The Chromebook Flip C436 was also much faster subjectively. Where the duo sometimes lagged behind when several Chrome tabs were open and some Android apps were running in the background, the Asus did not miss a beat. The difference is noticeable.

However, this does not make the duet perform poorly. Ultimately, I found it more than fast enough for the tasks I can imagine it to be: surfing the web, quick notes and changes with the Android version of Microsoft Office apps, and watching YouTube videos and Netflix. It would be an excellent device for children and could even work well if brought to college. Chrome OS really helps here as it is so thin and light compared to Windows 10, but I will find that the Apple iPad is a bit smoother than the Duet.

The Duet can run Android games, but they're not as smooth as some other Chrome OS devices. A more demanding title like Asphalt 9 sometimes showed some choppiness, and you won't see that with the iPad. If gaming is important to you, consider Apple's tablet.

Battery life

Being a slower and more energy efficient CPU – because that's another important aspect here – has its advantages. Although the Duet only has a battery capacity of 27 watt hours, which is fairly light, it showed excellent battery life.

For example, the duet in our most demanding Basemark web benchmark test lasted an impressive eight hours. This is one of the longest periods we've seen in this test, and it's much longer than the Surface Go 2 or iPad.

In our web browser test, the duet lasted almost 14 hours, which in turn is an excellent score and is more than three times as long as the Surface Go 2. This laptop will have to get you through a day and a half or more of work in front of you. If you want to watch videos, you are less impressed by the duet. We managed to go through our local Full HD Avengers trailer for 12.5 hours, which is good but not great. The Surface Go 2 managed around an hour less, which is the only battery test that it could keep up with the Duet.

Chrome OS

A tablet is only as good as the software that runs it, and Chrome OS has come a long way. Thanks to the new software update, Chrome OS can now be run much better on a tablet than it was just a few weeks ago.

When you remove the tablet, the Duet automatically switches to Chrome OS tablet mode. In tablet mode you get some additional gestures, e.g. For example, swipe up to see all apps running, and swipe up and hold to open the app drawer. In the "Running apps" view, you can drag apps left and right to use Chrome OS's split screen view. Finally, Chrome has a new feature for showing open tabs. Switch to tablet mode and the tabs will disappear. They are replaced with a thumbnail view that you can access by tapping a number icon that indicates how many open tabs you are running.

All of these features are fluid enough to use, and they improve Chrome OS on a tablet like the Duet. It's more than what Windows 10 offers in tablet mode. More importantly, you can run Android apps for touchscreen devices directly from the Google Play Store. They run without problems and – apart from games – with a lot of performance as long as not too many apps are open at the same time.

Of course, Chrome OS iPadOS, which was developed exclusively for tablets, cannot withhold a candle. They don't have that many gestures at their disposal, and iPad apps tend to be more elegant and refined than many Android alternatives. Still, the Duet is a functional and usable tablet, and I can see that it takes a few minutes from my iPad.

Our opinion

The IdeaPad Duet is an OK tablet for the price. That said, if your budget is tight and you really want a Chromebook, the Duet will meet your needs without killing you.

But throw in the included stand cover and keyboard and suddenly the duet is a serious value. You'll spend hundreds more on another tablet to get the same functionality, and that makes the Duet a very attractive option indeed.

Are there alternatives?

It is obvious which products are most likely to compete with the IdeaPad Duet, and I compared them in this review. The Microsoft Surface Go 2 is the Windows 10 competitor. It costs about $ 100 more and has great options for Type Cover and Surface Pen that make it even more expensive. If you'd rather run Windows 10 than Chrome OS, Surface Go 2 is the natural alternative.

Then there is the entry-level Apple iPad for $ 329. There is no pen support that puts it behind the duet for anyone who wants to write or draw on the display, and the keyboard is an expensive addition. Here, too, it depends on the choice of operating systems: If you want iOS instead of Chrome OS, the iPad is the obvious choice.

If you're looking for Chrome OS, but would rather use a Clamshell laptop, the $ 650 Pixelbook Go is probably your best bet. Yes, it's more expensive, but you get a better display, an excellent keyboard, and an overall improvement in build quality.

How long it will take?

Chrome OS is pretty efficient and is updated regularly. Therefore, the duet should take a while to become obsolete. And its physical construction should keep it well beyond the one-year warranty.

Should you buy it

Yes. At $ 279, the Duet is a bargain with the included stand cover and keyboard. You can even use it as a second or third device to surf the Internet more than enough. If you need something very portable to search a document, the Duet can do it too.

Editor's recommendations




25 May
Blog

Does Low Estrogen in Women Impact Muscle Mass and Performance?

It's probably not the estrogen hormone. However, some recent studies reported that female sex hormones are vital to muscle mass, strength, and even post-workout recovery.

Suboptimal estrogen levels are a common cause of muscle weakness and loss of muscle mass in women. Losing muscle can cause poor physical performance in the gym and competitions for no apparent reason.

What are the common causes of low estrogen levels? Who is at risk How do estrogens affect the muscles?

Let's sort the details one by one.

Common causes of low estrogen levels in women

Studies and statistics show that the main causes of hypoestrogenism (low estrogen) in women are:

Of course, age is the most common cause of low estrogen levels. Estrogen levels naturally decrease in women from the age of perimenopause (on average 47.5 years). Menopause begins at around 50 to 52 years of age, and then the symptoms of low estrogen levels appear.

However, about 1% of women start menopause much earlier. This condition is known as primary ovarian failure or premature menopause and can manifest itself before the age of 40. Early menopause is not just a question of physical fitness in the gym. It also increases the risk of a number of dangerous diseases and even increases the likelihood of premature death.

For this reason, many women around the world are looking for hormonal solutions to keep their estrogen levels healthy – either through conventional hormone replacement therapy (HRT) or through herbal alternatives such as phytoestrogens.

Aside from premature menopause, how does estrogen affect physical performance?

Does Low Estrogen Level Affect Muscle Mass and Performance in Women? - Fitness, fitness, body fat, recovery, menopause, inflammation, estrogen, phytoestrogens, protein synthesis, breast cancer, anorexia

Are estrogen and physical performance linked?

Estrogen promotes muscle regeneration and regeneration. First, estrogen plays an essential role in muscle regeneration. Several Studies reported that estrogen:

  • Damp muscle damage caused by exercise
  • Soothe muscle inflammation after exercise
  • Improve the healing of micro-injuries in the muscles
  • Stimulate the growth of atrophied muscle mass

This is an impressive list. But how is that possible?

Not all details are clear on this matter, however It appears that estrogen can stabilize the membranes of muscle cells and significantly reduce local oxidative stress. This helps prevent major muscle damage (including exercise-related losses) and accelerate the recovery of existing injuries.

Estrogen promotes muscle growth

Let's make that clear: none of the body's estrogens is an anabolic hormone in the traditional sense of the word. You cannot inject estradiol and expect your muscle mass to double in a few weeks. It doesn't work that way.

However, studies have shown that hormone replacement therapy (HRT) with estrogens leads to muscle growth in postmenopausal women. Instead of directly increasing muscle growth (like testosterone and DHT), estrogen increases the effect of insulin-like growth factor 1 (IGF-1).

This is why women tend to lose muscle mass as they approach menopause. This is also the reason why both HRT and phytoestrogens are a fabulous but little-known method of preventing muscle and performance loss in women with under-optimal estrogen levels.

Estrogen somewhat increases muscle strength

Most likely, you already know that muscle tissue consists of two types of muscle fibers – actin and myosin. One of the factors that determine the strength of a particular muscle is the strength of the bond between its actin and the myosin filaments.

Studies have shown that this is one of the effects of estrogen on muscle tissue. Estrogen somewhat strengthens the connection between myosin and actin fibers in the muscle, which leads to a slight increase in physical strength.

Fixation of low estrogen levels

The first and most important step in restoring your estrogen is to find and treat the cause of your condition. For example, if you suspect that your estrogen waste is due to chronic stress, rest and try to solve your most pressing problems as soon as possible. Most likely, eliminating your stress would result in a good rise in estrogen levels.

And yet the solution is rarely that simple. In most cases, the only way to permanently resolve a low estrogen problem is to start HRT or use natural phytoestrogens.

But how effective is this approach?

A study examined the effect of HRT on physical performance and muscle mass in 15 pairs of identical twins. All women were between 54 and 62 years old, so these are hormonal changes in the menopause and after the menopause. For each pair of twins, one woman took conventional HRT hormones and the other twin received no menopause therapy (conventional or otherwise).

After seven years of this treatment, the twin taking HRT took:

Some other studies on the relationship between HRT and strength, muscle mass, and physical performance in women reported that HRT:

  1. Promotes muscle synthesis
  2. Increases muscle strength (measured by running speed and vertical jump height)

But wait a second, don't go out and stuff yourself with estrogens. These effects were primarily observed when a woman has little estrogen. If you are a healthy woman with normal estrogen levels, you don't have to look for HRT.

This diagnosis is particularly relevant because HRT can only be obtained with a prescription and is so serious that it can be monitored continuously and even then has some side effects. In some cases, the side effects can be as serious as an increased risk of breast cancer.

That is why so many women use phytoestrogens as a natural HRT alternative.

Does Low Estrogen Level Affect Muscle Mass and Performance in Women? - Fitness, fitness, body fat, recovery, menopause, inflammation, estrogen, phytoestrogens, protein synthesis, breast cancer, anorexia

Phytoestrogens as an HRT alternative

In short, phytoestrogens are herbal substances that act similarly to the estrogens that the human body produces. Women around the world have used various sources of phytoestrogens to relieve menopause symptoms before doctors even knew what menopause was.

Now women who are approaching their 40s have another good reason to look for additional phytoestrogens in their diet: to support physical performance and prevent loss of muscle mass during menopause.

Do you need a quick shopping list? Here are some of the richest (and most delicious) food sources for phytoestrogens::

  • All soy products, except soy sauce (soybeans, tofu, soy milk)
  • Legumes (lentils, chickpeas, beans)
  • Berries, especially colored red and pink (strawberries, cranberries, raspberries)
  • Red grapes and red wine
  • parsley
  • Alfalfa sprouts
  • Dried fruit
  • Sesame seeds

If you don't want to change anything in your diet, you can also take supplements or use skin care products with phytoestrogens such as serums and creams. The latter approach is particularly suitable for athletes, since the lion's share of the phytoestrogens acts locally on the skin and muscles.

One of the world's strongest sources of phytoestrogens is, for example, Pueraria Mirifica, a Thai plant that native women have used as an elixir of youth for centuries. By using a skin care product with Pueraria Mirifica, you can improve local muscle regeneration and support the moisture and elasticity of the skin. Double action, double advantages.

Note that Pueraria Mirifica can slightly increase breast size due to its high estrogen content. So keep that in mind when you apply it to your chest area to support your pectoral muscles.

The bottom line

Although this fact remains unknown to most athletes, coaches, and even health professionals, low estrogen levels have a major impact on a woman's strength, muscle mass, and recovery rates after exercise.

If you are a woman approaching your 40s and you think you may be dealing with a case of suboptimal estrogen, ask your doctor to do some tests and discuss your treatment options.

However, keep in mind that you don't have to drive your estrogen levels through the roof for performance in the gym or even general health. While estrogen is great for the health and performance of your bones and muscles, studies have found this out Excessive estrogen levels can make your tendons and ligaments weaker and more prone to injury.

So moderation is the key. Low estrogen levels are probably as bad as high ones.

An excellent first stepo Bring your estrogen back to a normal range would be to eat more food sources for phytoestrogens – like soy and other legumes. If you want to promote local recovery after physical activity, try applying a topical skin care product. Any source of phytoestrogens will work well, but Pueraria Mirifica is probably the least expensive option.

23 May
Blog

JLab Audio Studio ANC Review: Big-Time Battery Life

JLab Studio ANC headphones

"JLab offers excellent battery life and ANC at a very attractive price."

  • Incredibly good battery life

  • Serviceable ANC on a budget

  • Very affordable

  • Not the most convenient

  • Modest sound quality

As a rule of thumb, any product that offers an all-star range at a rock-bottom price initially has a twofold reaction: intrigue, then skepticism.

When the $ 59 Studio ANC headphones from JLab Audio arrived with the promise of more than 30 hours of battery life and active noise cancellation on the packaging on my doorstep, I was optimistic to find out if this new on-ear offering was actually available good – or too good to be true.

Out of the box

I will not waste time describing the packaging of the Studio ANC to you, as it is a largely unforgettable case. It's no small thing at JLab – it's not a bad thing that they focused on the present rather than the wrapping paper.

JLab Studio ANC headphonesNick Woodard / Digital Trends

The headphones are supplied with a surprisingly padded travel bag, an additional cable, a USB charging cable and a user manual. You do not need the manual to connect the Studio ANC to your mobile device as this is standard if you ever have experience with Bluetooth pairing. However, I would recommend reading the manual to fully understand the controls that are distributed across the four buttons on the headphones.

JLab equips the Studio ANC with Bluetooth 5 technology, which is solid considering that much more expensive headphones still work with older versions of Bluetooth that lack the range and speed advantages of the newer technology.

After some time with these headphones, my connection was easy. The range was also exceptional, so I could move around my house without worrying about a break while my phone was charging.

design

Studio ANC's on-ear style makes it a kind of mediator between over-ear headphones and in-ear wearables, which leads to a mixture of advantages and disadvantages.

At 141 grams, the Studio ANC are much lighter than many full over-ear cans. At the same time, they keep the design of their bigger brothers and only underline the subtle aesthetic that has made in-ears so popular.

The Studio ANC have ear cups, which JLab calls "Cloud Foam", and an adjustable headband made of synthetic leather. It is a comfortable combination at first, but I couldn't help noticing that the feeling wears off over time. For most, it may not be a big deal, but the headphones created more pressure than necessary, and it has become a factor in longer listening sessions.

You will find four buttons on the right. There is a round power switch that allows you to answer or end calls in the moonlight and activate the voice assistant of your choice. There are volume buttons that you can use to scroll through the tracks. And there is the active noise canceling button, which is camouflaged as well as the JLab logo on the right ear cup that I would have completely overlooked without the manual.

properties

I immediately feel compelled to address one of JLab's greatest demands first: more than 34 hours of playback without ANC and more than 28 hours with the function activated. For comparison, the recently released Microsoft Surface Headphones 2 are 20 hours or less without ANC and are priced at $ 250.

JLab Studio ANC headphonesNick Woodard / Digital Trends

If the Studio ANC has a catch, the battery life is not sufficient. I have listened to them regularly over the past week and have not even unpacked the charging cable. This is remarkable for headphones at this price and one of the best aspects of Studio ANC for me.

There is not much to mention in terms of features. The integration of the voice assistant works well and I was able to use Amazon Alexa as my standard A.I. Do. although JLab only lists Apple's Siri and Google Assistant as options. It was okay to go for walks, although I would warn against exercising with them. There is no waterproof rating for Studio ANC on the JLab website. This gives cause for concern as to how they would withstand sweat or rain.

Audio quality

If you've been waiting for the moment when these headphones have inevitably returned to Earth, you've come to the right place. Despite the reasonable comfort and some great features for little money, the Studio ANC sounds just the way it is – just another pair of headphones for $ 60.

JLab Studio ANCNick Woodard / Digital Trends

That doesn't mean they're bad. If you listen almost exclusively to podcasts these days (like yours really), I would recommend them without hesitation. You don't need enough audio quality to enjoy Conan O & # 39; Brien Needs a Friend, and Studio ANC fits that bill exactly.

However, if you are hoping for solid cans to listen to music, you may want to continue shopping. Regardless of the genre, I couldn't escape an apparently distant sound with a strangely hollow low-end. In this case, you get what you pay for, and I wouldn't buy it if you expected great, affordable audio quality based on the Shure SE 112.

There is no equalizer with which you can create the audio of the Studio ANC. However, a JLab branding tool is available for download. They recommend a burn-in time of at least 40 hours – which in a nutshell means that different tones and frequencies are played through the headphones in order to achieve optimal performance.

In addition to the microphones designed for active noise cancellation, the Studio ANC has a third microphone that allows you to receive your voice for phone calls. I found the call quality admirable so that my conversations could break through the turbulence of a windy spring day while walking.

Active noise cancellation

Active noise cancellation in the Studio ANC is a no-frills feature. It only offers an ANC level and there is no ambient sound mode. You have a button to turn on and off and that's it.

JLab Studio ANC headphonesNick Woodard / Digital Trends

The ANC function is effective at least in connection with budget headphones. If you activate the ANC function, you will not have an uninterrupted listening room, but you will hear hard noises such as lawn mowers or power tools that are damped to a certain extent. If you want more effective noise cancellation, you have to pay for it. Otherwise the Studio ANC can be serviced in this department for its price.

JLab is not the only company that makes extremely cheap ANC headphones. Anker makes a pair with hybrid ANC at similar prices, and companies like Cowin and TaoTronics are also on the market. However, we haven't had a chance to test these other products yet. Therefore, I cannot currently judge how well the Studio ANC is stacking up.

Our opinion

While JLab has missed the brand in terms of audio quality, the company has still delivered incredibly affordable headphones with excellent battery life and adequate active noise cancellation.

Are there any better alternatives?

The $ 70 Shure SE 112 are currently our most popular, affordable headphones, and offer great sound quality at a price that won't take your toll on your finances. If you don't mind spending more on a product with similar battery life and improved audio, the Sony WH-CH710N for $ 199 is a good option.

How long will they last?

The Studio ANC feels sturdy enough, although I wouldn't back up my bets on cheap headphones that are build quality to withstand the test of time.

Should you buy them

Yes. They are not for audio enthusiasts. For less than $ 60, you get a pair of headphones that last for almost an entire week without a fee. These are useful for people who are looking for a simple, affordable, and reliable set of cans.

Editor's recommendations




23 May
Blog

The Power of Virtual Training

The power of virtual training is a guide for coaches to introduce and implement this new medium.

It's a strange time to be alive and an excellent time to be a coach. We as trainers and coaches have the knowledge to master these challenging times and to lead our customers to new effective routines and health habits. With our insight and promise of accountability, our clients have a rare opportunity to recover from this pandemic while maintaining their exercise habits.

This recovery is largely due to technological advances (virtual training) that enables us to be present without having to physically contact the customer. As a thought exercise, imagine that these shutdowns were in effect before Zoom, What’s App, Skype, and FaceTime existed.

I've been a coach for over six years, and I've only recently seen the severity of the impact we can have on a person's well-being if the chips wear off. But:

  • How do we do our job when there is no job?
  • How can we work efficiently without equipment?
  • And how in the world are we going to have effective one-on-one conversations without being face to face?

Fortunately, as a trainer, we are adaptable. When a client presents us with a new injury, sprained thumb, or pain, we adapt. We reprogram and get to work to find a safe and effective way to get around the limitation.

That makes us intelligent trainers. We can be flexible and give the answer when it doesn't seem so obvious, while keeping an eye on our customers' goals, limitations and habits.

In essence, COVID-19 is the violation and virtual training is the modification. Virtual training is the platform that not only supports our companies during shutdown, but also enriches our customer experience when the doors are opened again. Imagine that your customer, who travels every two weeks, can now remain consistent with their actual coach due to the virtual training.

Of course, a resistance band row in a hotel door rope is less effective than a pendlay row. However, a resistance band row in a hotel door rope is ten times more effective than fifteen repetitions when changing channels and one repetition when ordering food at the hotel bar. We can be the anchor for our customers' travel plans, but first we need to discuss how we can be efficient in this new medium.

Client conversion

We can assume that our customers naturally have reservations about switching to an online training platform. Your willingness to make the change, however, is primarily guided by our enthusiasm as a trainer.

Until they learn first-hand that the platform can offer a programmatic approach to fitness, they will be skeptics. As your trainer, we have to outline what you can expect. And always remember to promise too little and deliver too much.

If you share this fear as a coach, try to train another coach or friend on a virtual platform and challenge each other to put together effective training. Once you experience the value for yourself, it will be a more real conversation that will explain to your customers how it will impact.

It is important that you divide your customer list into the following three categories before discussing the conversion:

  1. Excited to convert – These are customers who love your programming and brand. They are the ones who do their homework every week, show up on time with enthusiasm and communicate how they feel and what they eat outside of sports lessons. These customers also happen to see the best results.
  2. Reluctant to convert – This group is generally reluctant to apply new practices. Perhaps they show resistance to changes in programming, despite scientific research into why you do what you do. These customers need social proof that other customers are already training and having fun online.
    These customers love to work out with you, but without the gym they don't see how that can work. It is important to communicate with these customers on a weekly basis and always remind them that the door to virtual training is open and that you are eagerly awaiting your first session because you know how powerful it will be for them.
  3. Will not convert – Once you have categorized your customers (I recommend this in an Excel spreadsheet), you can contact them and bring them to the new platform.

Regarding the fact that this is a completely new experience for you and your customer, I strongly recommend following these five guidelines for a successful online session.

1. Replicate the training environment

Make your training site similar to the environment in which you train. The fewer different things are, the more likely the customer will feel virtually at home.

For this purpose, I recommend wearing the same work clothes that you wear in one session. If you have a branded banner, place it behind you so that the customer can see it in the viewfinder. Have the same devices as tapes, iPad, and notepad ready so you can take notes that demonstrate your attention.

2. Come prepared

I would suggest programming in advance, just like you would in the regular session. Email your client the training day in advance so they know you are taking the time to think about their training beforehand.

It's also a good time to ask questions and make adjustments so that sailing goes smoothly at the start of the session.

3. Eye contact is everything

During a virtual session, your customers continuously refer to the screen for advice, pointers, and repetitions. So it is crucial that you pay attention when looking up. Fight the urge to keep your phone handy and scroll through Instagram or Twitter.

This time is your hour, treat it as such. If you use your phone, tell us why, d. H. "I'll use my timer for your rest time." In this way, the customer understands that this is for a reason.

4. Test your connection

Make sure your WiFi connection is strong. Sitting near your router makes a big difference in connectivity, as many homes have bandwidth issues due to the high concentration of people working from home.

I also recommend turning off WiFi on your phone and letting your customers do the same. If you communicate this in advance, the customer will be shown that this is not your first online training, which will further validate the medium.

5. Plan additional time

If a typical session starts and ends on the hour, I would recommend starting and ending 5-10 minutes earlier. This time enables troubleshooting and communication problems.

Your customers will also appreciate the willingness to stay with them to ensure they have a positive experience.

Integrate virtual training into regular business

We do our job best when we can be physically one on one with the individual. This method works best in an environment with the necessary equipment, and this makes me believe that virtual training will not replace one-to-one lessons for a long time.

For customers who travel frequently, however, virtual training can be the X factor in their habit management. If you bring your customers up to date now, you will strengthen your business if they cannot physically get to the gym.

This virtual training also gives us time as a trainer. Imagine going to Bali and while you are there you can virtually train customers, keep them up to date and put income in your pocket.

Trainers on vacation have not earned any income for decades. One hour of lost sales if a session is not run. Virtual training has the potential to diversify our income and attract a distant clientele that we otherwise would not have access to.

There is no better time than now to offer a customer a free virtual workout and speed up the return to the gym.

23 May
Blog

Everything You Need to Know About Botanical Ferulic Acid

Antioxidants – they sound like something you want to incorporate into your skin care routine, but there are always many questions that come with their use. Do they all work the same for the skin or are some better than others to fight signs of aging? Are antioxidants necessary in skin care?

Perhaps you are not sure what the purpose of antioxidants is or whether there are different forms such as ferulic acid or niacinamide.

Antioxidants are a popular buzzword in the skin care world and are advertised as beneficial for the general health of your skin for a reason. Another word to consider is "free radicals" that essentially damage the body's cells and accelerate the rate of aging through a process known as oxidation. Pollution and exposure to ultraviolet or infrared rays are two of the most important methods that free radicals use to attack healthy cells, and – like the superheroes – antioxidants occur here.

Antioxidants act as a protection, fight free radicals and offer a number of skin care benefits that counteract the potential damage caused by free radicals over any period of time. In particular, an antioxidant – ferulic acid – can do just that. From neutralizing free radicals to reducing the appearance of fine lines and wrinkles, botanical ferulic acid is an effective ingredient that, when used consistently and in combination with other antioxidants, has a strong influence on the general appearance, health and texture of your skin.

Woman opposite buildings

What is botanical ferulic acid?

Why are antioxidants like ferulic acid so beneficial for the skin?

The skin is exposed to a number of age-accelerating free radicals every day. The constant exposure to everyday external factors such as ultraviolet rays or pollution worsens the breakdown of healthy skin cells and leads to frequent signs of aging such as fine lines and wrinkles, hyperpigmentation and sagging.

What exactly is botanical ferulic acid? This powerful antioxidant is naturally occurring and is typically found in a variety of plant leaves and fruits, namely apples and oranges, as well as in oats and brown rice.

When you are looking for new ways to improve your skin's health, you should keep the following in mind: Botanical ferulic acid acts as an antioxidant protective agent and protects the skin from harmful free radicals and sun damage. When it comes to using antioxidants (or really an effective ingredient), it is best to incorporate them into skin care as soon as possible for maximum benefit and protection against accelerated signs of aging. In the case of botanical ferulic acid, existing free radical damage is not necessarily repaired. Instead, it works best as protection against the formation of free radicals across the board.

It is never too late to start skin care with antioxidants!

Eminence Organics What is Botanical Ferulic Acid Infographic

What are the benefits of botanical ferulic acid for your skin?

If you are looking for a powerful antioxidant that slows down signs of aging, botanical ferulic acid is a highly recommended ingredient due to its strong protective properties. Benefits of adding ferulic acid to skin care include:

Protection of the skin from oxidative damage by free radicals

Botanical ferulic acid in particular protects against environmental pollution and ultraviolet rays and actively reduces the development of visible signs of aging such as fine lines and wrinkles. If you want to reduce signs of aging and protect the skin at the same time, botanical ferulic acid is a powerful and beneficial choice.

Keep the skin supple and firm

Free radicals are responsible for many signs of aging and oxidative damage – one of which is the loss of suppleness of the skin! Botanical ferulic acid is a powerful antioxidant protective shield that prevents free radicals from losing collagen and elastin, which ultimately leads to sagging skin.

Reduce outbreaks and inflammation

Over time, oxidative stress affects the health and vitality of the skin and leads to inflammation, which leads to clogged pores and breakouts. One way to bring the skin back into balance and reduce inflammation is to include vegetable ferulic acid in skin care.

Minimize sun damage and dark spots

Due to constant, unprotected exposure to ultraviolet rays and environmental pollution, free radicals significantly damage the health of your skin! Over time, this damage becomes visible in the form of dark spots, hyperpigmentation and melasma. Since botanical ferulic acid acts as a protection against free radicals, application to the skin helps to reduce the changes in pigment development that lead to dark spots.

Decreasing redness and uneven skin tone

When the skin is exposed to sunlight and pollution, the blood vessels under the skin are more emphasized – this leads to uneven skin tone and redness in areas such as the cheeks and nose. Botanical ferulic acid protects against perpetrators who aggravate the formation of blood vessels.

What works well with botanical ferulic acid?

Ferulic acid also works with other antioxidants to protect the skin from accelerated signs of aging caused by free radicals. Two other popular antioxidants for the skin – vitamins C and E – protect the outer and inner layers of the skin from harmful ultraviolet rays and oxidative stress, which affects collagen production and leads to dry, wrinkled and inflamed skin.

Can you use botanical ferulic acid yourself? You could, but it would only partially protect your skin against free radicals. Studies from the Journal of Investigative Dermatology showed that the skin's sun protection in combination with vitamins C and E doubled. "Ferulic acid alone (and vitamins C and E) offer partial protection, but vitamins C, E and ferulic acid (overall) offer virtually complete protection."

You would like to combine the following with botanical ferulic acid to achieve the greatest benefit for your skin:

Vitamin C + E.

Vitamins C and E offer a number of skin care benefits. In combination with ferulic acid, the protection against free radicals is improved! Botanical ferulic acid also significantly increases the effectiveness and activity of vitamin C (and vitamin E), so that antioxidants can work even better to achieve the desired results.

Eminence Organics Senior skin care trainer Natalie Pergar explains how beneficial it is to use ferulic acid together with other skin-protecting antioxidants. “Look for vitamin C products that also contain vitamin E and vegetable ferulic acid for maximum results. In combination, these ingredients offer additional protection against free radicals to further reduce damage so that the skin remains healthy, smooth and radiant. "

Niacinamide

Another strong property that improves skin health is niacinamide, also known as vitamin B-3. This vitamin binds the hydration and promotes the cell-building proteins in the skin, which help to fight oxidative damage by free radicals.

Ways niacinamide promotes skin health include minimizing redness and uneven skin tone, strengthening the lipid barrier (which helps cells retain moisture), reducing pore size, and regulating oil production – both of which contribute to the reduction of outbreaks – and finally protecting skin against sun damage and oxidative stress.

The combination of niacinamide and ferulic acid offers a number of strong advantages, e.g. B. lightening the skin and balancing the texture.

Use of botanical ferulic acid

Since the purpose of using strong antioxidants such as vegetable ferulic acid is to combat the visible signs of aging, it is recommended to include a serum in the morning routine so that the moment you step outside, the skin is protected from daily environmental pollutants can.

Would you like to integrate vegetable ferulic acid into your nightly skin care routine? You can certainly do that too! Gently press a serum containing this ingredient into your skin after cleansing and before applying a thicker moisturizer to maintain its nourishing properties. Nighttime use also improves the benefits of botanical ferulic acid skin as it can penetrate the skin, making your morning use even more effective.

Eminence Organics Citrus & Kale C + E Serum

Infusing the skin with protective, antioxidant-rich products is important to minimize the signs of aging. The quickly absorbed Citrus & Kale Potent C + E serum combines botanical ferulic acid with other powerful antioxidants such as vitamins C and E to increase hydration and the appearance of elasticity. Our Citrus & Kale Potent C + E mask also contains a powerful combination of botanical ferulic acid with vitamins and natural extracts if you want to minimize visible signs of sun exposure through additional hydration.

Find out more from an Eminence Organics spa partner and find out about the availability of advice, product recommendations and in-spa treatments.

22 May
Blog

Apple MacBook Pro 13-Inch Review: For The Hobbyist

Apple MacBook Pro 13 review 2020 03

Macbook Pro 13-inch touch bar

"The new keyboard of the MacBook Pro makes it a worthy choice for aspiring creatives."

  • Industry leading display

  • Thin and light design

  • Excellent new keyboard

  • Hard-as-rock processing quality

  • Confusing processor selection

  • Average battery life

The MacBook Pro 13 plays a crucial role in the Apple product range. It's not a real "pro" laptop – that's the MacBook Pro 16. It's for the hobbyist. The amateur. The aspiring professional.

Let's be honest. The number of people who actually need professional services is relatively small, while hobby graphic designers, YouTubers, music producers and photographers are a dozen. It's a demographic group that includes some of Apple's biggest fans, and the MacBook Pro 13 shows why.

Price and configurations

The way Apple rates the MacBook Pro reflects the emerging hobby nature of this laptop. It is expensive. Even more expensive than before. The base model starts at $ 1,299, which sounds like a fair price.

Until you find that Apple sells old hardware in a new laptop. Except for the keyboard, this “new” MacBook Pro is identical to the one it sold a year ago.

This is not what other laptop manufacturers do. You can purchase the latest 10th generation processors in the Dell XPS 13, Surface Laptop 3, or HP Specter x360 in configurations starting at $ 1,200 or less. This is also not Apple's standard practice. The company tends to update its Macs more slowly than other companies. However, when a new model comes out, it often has the latest silicon.

And I can't imagine Apple launching a new flagship for iPhone or iPad that uses last year's processor. Instead, old designs are released with new processors like the iPhone SE.

This makes configuring a MacBook Pro a complete mess. Good luck choosing between the 8th generation Core i7 and the 10th generation Core i5. Oddly enough, it's the 8th generation that costs $ 100 more with a similar configuration. Apple charges you $ 200 for the modest leap from 8th generation Intel processors to 10th generation Intel processors. It also costs more for faster memory, perhaps when trying to sweeten the business with high-end models.

There is a glimmer of light in the new configurations. Warehouse. The base model now comes with a 256 GB SSD instead of 128 GB, and the $ 1,799 model has 512 GB. This is already the standard for many laptops, and I'm happy that Apple is following this example.

performance

One thing could change my bad impression of the MacBook Pro 13 hardware options. Performance. Maybe Apple has invented something special. This is possible because the 10th generation Intel Core chips in more expensive configurations are specific to the MacBook Pro.

My test device had the Intel Core i5-1038NG7, a 25-watt processor with four cores and eight threads. It is similar to the Intel Core i5-1035G7, a 15-watt processor that is used in many 13-inch laptops such as the Dell XPS 13, the HP Specter x360 and the Microsoft Surface Laptop 3.

Those 10 extra watts do bring some power, but as I've learned, it's a modest increase. The MacBook Pro 13 beats most other 13-inch laptops in Cinebench R20 and Geekbench 5 – especially laptops that don't put a heavy load on the CPU, like the Specter x360 or the Razer Blade Stealth. The Dell XPS 13 is a notable exception. It uses thermal tricks to push the processor more than others, and although it has a lower-performing chip, it outperforms the MacBook Pro 13 in most benchmarks.

The performance of the MacBook Pro 13-inch is a must for a hobbyist.

However, the MacBook Pro 13 strikes back in real applications. I encoded 4K video in Handbrake to H.265 in just over 3 minutes, which is 10 seconds faster than the Dell XPS 13. This is the best video encoding rating I've seen from a 13 inch laptop so far but not by much. This also applies to the $ 1,799 model with the 10th generation Core i5, 16 GB RAM and 512 GB storage.

This does not mean that the MacBook Pro is a content creation machine. Exporting a 4K 2-minute clip to ProRes 422 took a painfully long 16 minutes. The 16-inch MacBook Pro does this in about half the time thanks to more processor cores and a discrete graphics card. The problem is that starting at $ 2,499, the laptop is more than twice as expensive as the entry-level MacBook Pro. The $ 1,799 is priced in between, but not in terms of performance.

However, the MacBook Pro 13-inch will come over for a hobbyist. If you're producing music in logic, photography in Lightroom, or YouTube videos in Final Cut, the 13-inch MacBook Pro won't stand in your way too much unless you use the device with high resolutions or codecs. If you don't make a living from these applications, it's not possible to pay at least $ 2,499 for a laptop. In this case, you only have problems with hiccups or longer render times.

Of course, the MacBook Pro 13 can easily handle dozens of Chrome tabs, Slack, Spotify, and video streaming. If that's all you need to do, the cheaper MacBook Air is probably the better choice.

design

The four-year-old design of the MacBook Pro 13 is now being repeated for the fourth time. This is not unusual for Apple and is not necessarily a bad thing. There are areas where the MacBook Pro is still a leader. You can open it with one finger, but the screen isn't shaky. The speakers are unprecedented, blowing every other 13-inch laptop out of the water. They have more bass and a rich stereo spread that highlights details in songs like you've never heard in a laptop.

However, there are some wrinkles, including the screen bezels. With the MacBook Pro 16, Apple has reduced the frame in favor of a larger screen. This is less wasted space and more screen space. However, the MacBook Pro 13 is stuck with chubby bezels. Rumor has it that a 14-inch MacBook Pro is in the works that follows a similar approach, but is unlikely to be launched in 2020.

It has a super slim profile that dozens of laptops have tried but failed to replicate.

But you can't blame Apple for its unibody aluminum case. Many have tried to duplicate Apple's machined aluminum case. The space gray color scheme still looks fresh and sophisticated, especially when it sits next to light gray surface devices or one of the countless nondescript black laptops. I wish the MacBook Air's gorgeous gold finish was an option.

I also can't complain about the size. The MacBook Pro isn't the thinnest or smallest 13-inch notebook in the world, but it still feels slim. Without the setting next to the 0.58-inch XPS 13, it wouldn't be crazy to assume that the 0.61-inch MacBook Pro is thinner. The unibody structure gives it a super slim profile that dozens of laptops couldn't replicate.

The MacBook Pro 13's Thunderbolt 3 ports were a trendsetter when first released, but they're pretty standard today. The $ 1,799 model has four Thunderbolt 3 ports, while the $ 1,299 model only has two. In the cheaper model, Apple places both ports on the left side, which is somewhat impractical for charging purposes.

Display quality

The MacBook Pro series is a leader in display quality, although this image has slowly changed in recent years. The MacBook Pro 13's 2,560 x 1,600 screen is particularly sharp for a 13.3-inch screen. If you are used to a 1080p screen, you will immediately notice the difference in sharpness.

Laptops like the XPS 13 or Specter x360 now offer 4K screen options that are even richer in pixels and yet are just as bright, vivid and color accurate. The 4K Specter x360 is $ 500 cheaper while the XPS 13 is $ 140 cheaper. HP even offers an OLED option that offers incredible black levels that traditional LEDs can't match. These days, these screens are even better equipped than MacBook Pro for precise photo editing.

Rumor has it that Apple is investing in the next development of its display technology, the mini LED, but it looks like we have to wait further.

The magic keyboard and touch bar

In addition to the internal updates, the Magic Keyboard is the most important feature of the MacBook Pro. Is it a sad state? Perhaps, but on the one hand you can count how often Apple has reversed the course so sharply. It's big business.

I am not convinced that this will be Apple's last attempt to reinvent the keyboard, but at the moment it has withdrawn to a traditional design. Each key has a scissor switch, a rubber dome and a full millimeter of travel.

However, it's not a return to the MacBook Pro 2015. The keycaps are more stable and less shaky, and the keystrokes have a sharper click. It's fantastic – a quiet, comfortable keyboard that made me feel right at home. The reverse T-shape of the arrow keys is available again, as is the Esc key. All of this came first for the MacBook Air and MacBook Pro 16-inch, but I'm still happy.

The Magic keyboard is a quiet, comfortable keyboard that made me feel right at home.

The trackpad hasn't changed and it shouldn't. A lot of technical magic happened on the first design in 2016, and it's still the best trackpad on a laptop.

The touch bar is instead of the function line and has not grown as I hoped in recent years. It still freezes occasionally and I can't decrease my music or screen brightness. It is rarely useful and I often forget that it is there. I was thrilled when Apple introduced it in 2016. What an exciting innovation! Since then, however, Apple has done very little to develop a function that is considered necessary.

The Touch ID is still located in the top right of the touch bar and offers quick registrations and purchases for applying payments. I miss facial authentication in terms of Face ID or Windows Hello. The Mac is still the only major operating system that doesn't implement facial recognition.

Battery life

The current MacBook Pro has never had excellent battery life. You can expect a single charge to last around 6 to 7 hours, depending on how hard you push it. In my typical workflow for web apps, the average was 6.5 hours.

Compared to 1080p laptops like the XPS 13 or the Specter x360, the MacBook Pro breaks down. The XPS 13 should give you an extra 4 hours of battery life, which makes the MacBook Pro look rather weak in comparison.

However, once you jump on the 4K screen, the score is a bit more even. I haven't tested the latest 4K model of the XPS 13 yet, but in previous generations it lasted 45 minutes less than the MacBook Pro when surfing the Internet in the same battery test.

Our opinion

The MacBook Pro 13-inch is a mixed update. It fixes the problematic keyboard, but Apple's decision to stick with legacy hardware for entry-level configurations is a big issue. The design ages in some ways, but remains slim and can be compared well with most alternatives. The MacBook Pro gives you the feeling that you can do anything, but you only have the right tools if you choose the most expensive configurations – which are indeed very expensive.

Are there alternatives?

The best 13-inch laptop is the Dell XPS 13. It beats the MacBook Pro in most areas and looks just as good. Even the 4K model undercuts the price of the MacBook Pro.

If you're set up on a Mac, your other two options are the MacBook Air and the 16-inch MacBook Pro. Both offer better value for money than the MacBook Pro 13. The MacBook Air configured with the quad-core Core i5 is ideal for students and anyone who runs simpler applications. The MacBook Pro 16 is the best choice for serious creatives.

How long it will take?

The MacBook Pro 13 should last for at least five years. Apple is known for making extremely reliable products. However, if you buy the entry-level model for $ 1,299, this processor lags a year behind other new laptops you buy in 2020.

Should you buy it

Yes. It offers just enough extra power to be a solid option for aspiring creative professionals.

Editor's recommendations




22 May
Blog

The Power of Virtual Training

The power of virtual training is a guide for coaches to introduce and implement this new medium.

It's a strange time to be alive and an excellent time to be a coach. We as trainers and coaches have the knowledge to master these challenging times and to lead our customers to new effective routines and health habits. With our insight and promise of accountability, our clients have a rare opportunity to recover from this pandemic while maintaining their exercise habits.

This recovery is largely due to technological advances (virtual training) that enables us to be present without having to physically contact the customer. As a thought exercise, imagine that these shutdowns were in effect before Zoom, What’s App, Skype, and FaceTime existed.

I've been a coach for over six years, and I've only recently seen the severity of the impact we can have on a person's well-being if the chips wear off. But:

  • How do we do our job when there is no job?
  • How can we work efficiently without equipment?
  • And how in the world are we going to have effective one-on-one conversations without being face to face?

Fortunately, as a trainer, we are adaptable. When a client presents us with a new injury, sprained thumb, or pain, we adapt. We reprogram and get to work to find a safe and effective way to get around the limitation. That makes us intelligent trainers. We can be flexible and give the answer when it doesn't seem so obvious, while keeping an eye on our customers' goals, limitations and habits.

In essence, COVID-19 is the violation and virtual training is the modification. Virtual training is the platform that not only supports our companies during shutdown, but also enriches our customer experience when the doors are opened again. Imagine that your customer, who travels every two weeks, can now remain consistent with their actual coach due to the virtual training.

Of course, a resistance band row in a hotel door rope is less effective than a pendlay row. However, a resistance band row in a hotel door rope is ten times more effective than fifteen repetitions when changing channels and one repetition when ordering food at the hotel bar. We can be the anchor for our customers' travel plans, but first we need to discuss how we can be efficient in this new medium.

Client conversion

We can assume that our customers naturally have reservations about switching to an online training platform. Your willingness to make the change, however, is primarily guided by our enthusiasm as a trainer. Until they learn first-hand that the platform can offer a programmatic approach to fitness, they will be skeptics. As your trainer, we have to outline what you can expect. And always remember to promise too little and deliver too much.

If you share this fear as a coach, try to train another coach or friend on a virtual platform and challenge each other to put together effective training. Once you experience the value for yourself, it will be a more real conversation that will explain to your customers how it will impact.

It is important that you divide your customer list into the following three categories before discussing the conversion:

1. Excited to convert

These are customers who love your programming and brand. They are the ones who do their homework every week, show up on time with enthusiasm and communicate how they feel and what they eat outside of sports lessons. These customers also happen to see the best results.

2. Reluctant to convert

This group is generally reluctant to apply new practices. Perhaps they show resistance to changes in programming, despite scientific research into why you do what you do. These customers need social proof that other customers are already training and having fun online.

These customers love to work out with you, but without the gym they don't see how that can work. It is important to communicate with these customers on a weekly basis and always remind them that the door to virtual training is open and that you are eagerly awaiting your first session because you know how powerful it will be for them.

3. Will not convert

Once you've categorized your customers (I recommend doing this in an Excel spreadsheet), you can contact them and bring them to the new platform.

Regarding the fact that this is a completely new experience for you and your customer, I strongly recommend following these five guidelines for a successful online session.

1. Replicate the training environment

Make your training site similar to the environment in which you train. The fewer different things are, the more likely the customer will feel virtually at home. For this purpose, I recommend wearing the same work clothes that you wear in one session. If you have a branded banner, place it behind you so that the customer can see it in the viewfinder. Have the same devices as tapes, iPad, and notepad ready so you can take notes that demonstrate your attention.

2. Come prepared

I would suggest programming in advance, just like you would in the regular session. Email your client the training day in advance so they know you are taking the time to think about their training beforehand. It's also a good time to ask questions and make adjustments so that sailing goes smoothly at the start of the session.

3. Eye contact is everything

During a virtual session, your customers continuously refer to the screen for advice, pointers, and repetitions. So it is crucial that you pay attention when looking up. Fight the urge to keep your phone handy and scroll through Instagram or Twitter.

This time is your hour, treat it as such. If you use your phone, tell us why, d. H. "I'll use my timer for your rest time." In this way, the customer understands that this is for a reason.

4. Test your connection

Make sure your WiFi connection is strong. Sitting near your router makes a big difference in connectivity, as many homes have bandwidth issues due to the high concentration of people working from home.

I also recommend turning off WiFi on your phone and letting your customers do the same. If you communicate this in advance, the customer will be shown that this is not your first online training, which will further validate the medium.

5. Plan additional time

If a typical session starts and ends on the hour, I would recommend starting and ending 5-10 minutes earlier. This time enables troubleshooting and communication problems. Your customers will also appreciate the willingness to stay with them to ensure they have a positive experience.

Integrate virtual training into regular business

We do our job best when we can be physically one on one with the individual. This method works best in an environment with the necessary equipment, and this makes me believe that virtual training will not replace one-to-one lessons for a long time.

For customers who travel frequently, however, virtual training can be the X factor in their habit management. If you bring your customers up to date now, you will strengthen your business if they cannot physically get to the gym. This virtual training also gives us time as a trainer. Imagine going to Bali and while you are there you can virtually train customers, keep them up to date and put income in your pocket.

Trainers on vacation have not earned any income for decades. One hour of lost sales if a session is not run. Virtual training has the potential to diversify our income and attract a distant clientele that we otherwise would not have access to.

There is no better time than now to offer a customer a free virtual workout and speed up the return to the gym.

«‹242243244245246›»