Healthy Living, Parenting

How To Inspire Your Children To Live A Healthier Life

We all want our children to live a healthier life and the truth is that a large part of this is how we, as parents, encourage healthy habits. Obviously, everything starts with your example. If you do live a healthy lifestyle, there is a pretty good possibility your child will pick up some things. But you cannot blindly rely on that. You need to have a more proactive approach. Just talking about healthy living and not doing anything about it will not help much. 

Helping With The Basics Of Healthy Living

In the US, children weigh more than in the past. This is because they eat food that has too much sugar and fat. And they are less physically active than children in the past. The big problem is that children struggling with weight issues do tend to develop more health problems in the future than those who do not. This does include things like diabetes, high cholesterol, high blood pressure, cancer, and heart disease. 

Here are some tips on how you could help your child:

  • Be attentive with what food you buy. It is useful to serve various healthy foods and you limit junk food. Make sure you have fresh vegetables and foods available since they are great meal sides and healthy snacks. 
  • Be careful when buying low-fat foods since they might contain some unhealthy ingredients, like too much added sugar. 
  • Use adequate portion sizes. 
  • Monitor the child’s activities to implement proper behaviors through rules like just two hours in front of a computer screen when too young. Promoting physical activity is just much better. 
  • Make sure the child drinks plenty of water. Always avoid sweetened drinks and opt for milk instead of regular-calorie drinks. 
  • Eat your snacks and meals as a family. Do this at a table to further encourage conversations. 
  • Teach the child the importance of health check-ups and health habits. 
  • Make sure the child rests as much as they need. 

Helping Children With Alcohol, Tobacco, And Drug Problems

It is possible that your child will be curious about some drugs when young. There are actually more children than you might think that try alcohol, tobacco, and even some drugs before reaching high school. Using such substances is less likely though if you do talk about them as a caring parent. 

Help your child with these tips:

  • Make it very clear that it is not allowed or okay to drink alcohol, use drugs, or use any tobacco-related product. 
  • Explain exactly why such substances are bad for them and encourage children to keep asking questions. 
  • Discuss peer pressure so it will not affect your child and make them start using drugs, smoking, or drinking alcohol. 
  • Set the best example, which does mean it is better to quit smoking or drinking if you want your child to avoid them in the future. 
  • Be aware of who the friends of your child are, and who their parents are. Try to build trust with all of these to better be aware of what happens when the child is with them. 

Final Thoughts

Children always look up to parents. This is why it is so important for you to be the best example possible. The truth is that being healthy needs to be fun. If it is not fun for your child and they do not have choices, it will be quite difficult to create those healthy habits that will do so much good in the future. Reward good behavior and remain supportive and positive to actually help the child to develop the necessary confidence for healthy habits.

Healthy Living

Tips to Improve Your Energy Levels

Tips to Improve Your Energy Levels
Photo by Becca Tapert on Unsplash

Having enough energy to get through your day will help you tackle everything that you need to get done. If you’re constantly feeling lethargic or experiencing dramatic highs and lows with your energy, a few simple changes with your habits and your diet can make a difference in how you feel and improve your energy levels.

Wake Up the Right Way

Starting your day off on the right foot can help you shake off lower energy levels from sleep and make you ready to take on your morning. The positive mindset that you get from maximizing your wellness and productivity in the morning set a positive tone for the rest of the day.

When you’re getting out of bed, you have to be disciplined to avoid hitting the snooze button repeatedly. Excessive use of the snooze feature on alarms can confuse your brain about whether you need to be awake. It can make finding your footing and thinking clearly more of a struggle than it ought to be. Try to get out of bed right away. If you feel like you absolutely must hit the snooze, don’t let yourself do it more than once. A magnesium complex that includes B vitamins can be unequivocally beneficial in fueling adequate sleep for your body.  

Fuel Your Body Mindfully

Don’t wait too long before you start giving your body some healthy sources of energy and vital nutrition. Of course, you shouldn’t eat a really heavy meal right when you get up. Instead of infusing your body with energy, a really heavy meal could end up overburdening your digestive system and waste too much energy on digestion.

Choose foods that are rich in protein and easy to digest rather than refined carbohydrates that don’t have any nutritional substance. Consider adding a supplement to your morning routine that can support your body’s use of energy and your mental focus.

Go to Bed at the Right Time

Getting enough sleep is integral to your overall energy levels. If you don’t give yourself sufficient time to recharge at night, your body has to pay a hefty price. In order to get more sleep, your starting place should be making an effort to get to bed earlier. It’s a simple question of math. Consider how much sleep you need to feel okay. Think of when you have to get up, and get to bed at the right hour.

Once you start going to sleep at around the same time consistently, it will help your body establish a rhythm. The rhythm that regulates sleep can also help regulate your energy levels throughout the day. With enough shuteye, you’ll be significantly less likely to get fatigued early into your day.

Without the momentum you need to take on the most challenging and important parts of your day, you’ll probably end up forgoing the things that you’d like to do that can make a day better. To make the most of your time and feel as good as you can, you owe it to yourself to address chronic issues with energy levels head-on.

Healthy Living

Play Classic Solitaire and other Free Online Games

Play Classic Solitaire and other Free Online Games

It has been such a busy back to school year! I am the head Secretary at our local High School and am new to my position at the school. What a year to start such a job! I went from having a cleaning routine, cooking up great meals after a long workout to days so busy I can hardly keep my eyes open after dinner. I am one of those people where when my day has been so hectic, I cannot calm down and get proper sleep while my mind is sill spinning. I need tricks to wind down and relax. Reading helps and so does playing simple games on my device. is perfect for settling down because I play games with no ads, no competition with anyone else and easy formats. I can play until my eyes close.

Candy House

I like to play Solitaire, Candy Crush, Blackjack and slot games. These are my go-to online games. I love the competition with friends via my downloaded apps I play online. is where I go when I don’t want to compete or better an ongoing score. I play the games I love simply for myself and without interruptions.

Candy House is a lot like a favorite game of mine and I love moving through the 50 levels. Blackjack is a lot of fun also and so simple. I love these games at the end of a long day.

blackjack has more than just my favorites. They have so many Solitaire games. But, they also have some classics. Whether reading a book to make my eyes tired or watching cards deal or candy drop, these reading and non-competitive, no-ad games are what it takes lately for me to get the shut eye I need.


I think many of you can relate to being so busy, we don’t unwind in time and get proper sleep. I wanted to share my go-to for ending my day and getting my rest…restfully! Try for a different free online games experience.

Healthy Living

An In-depth Review of C4 Pre-Workout Supplement

An In-depth Review of C4 Pre-Workout Supplement

Sometimes, you need an extra boost to get out of bed and hit the gym. Other days, you just want to move your gym sessions or workout classes to a whole new level. But what if we show you something that can help you to crush your training sessions regardless of your training goals or level? That’s where a pre-workout supplement comes in.

What is a Pre-Workout Supplement?

It is a mixture of carefully selected ingredients that are designed to increase the intensity, volume, and output of training. The aim is for you to get much more out of your workout sessions. As you progress, your extra minutes, reps, and sets will add up, giving you major wins.

Traditionally, the supplement was exclusively for people who focused more on becoming muscular. However, it can support different fitness levels, whether you are advanced, intermediate, or beginner. Also, if you need cognitive focus, energy, or endurance for mental or physical performance, you can benefit from consuming pre-workout supplements. 

Combining it with a suitable nutrition program and training regimen can give you the extra boost you desire. You can click here to get a medically approved nutrition plan for muscle gain.

What’s in a C4 Pre-Workout Supplement?

Before you purchase the supplement, you need to look at the label thoroughly. It should contain clinically proven ingredients that can support your workout goals.

1. Caffeine

This is a classic ingredient in many drinks from energy drinks to soda, tea, and coffee. A standard cup of coffee contains about 80 to 100 mg of caffeine whereas a serving of pre-workout contains about 135 to 350 mg. This implies that the supplement can keep you more energized than coffee.

Within forty-five minutes of ingesting caffeine, the body absorbs 99 percent of the substance. Research shows that this rate of absorption affects athletic performance especially in cycling and running. In one study, 3 milligrams of caffeine per kg of body weight resulted in improvements in cycling than a placebo.

In another study, experienced cyclists rode faster for 1 hour at 75 percent of apex power output in ninety-five degrees Fahrenheit than cyclists who were not stimulated. Different studies have also discovered an improvement in focus, reaction time, and mental clarity. This improvement also comes with better endurance for pain.

2. Beta-Alanine

Proteins are the major constituents of muscles, and the foundation of proteins is amino acids. Beta-Alanine is an amino acid that helps the muscles to endure tough workout sessions. It is nonessential, which means the body can also produce it. However, you can still find it in food sources like fish, pork, chicken, and beef.

The beta-alanine supplement increases carnosine, which is a dipeptide that specifically targets the muscles. It also serves as an acid buffer within the cells of the muscles. This buffering activity results in fatigue-fighting effects because the muscles can efficiently contract for a longer period.

Some studies have discovered that beta-alanine has the tendency to increase working capacity and power output. It may also reduce feelings of exhaustion and fatigue, leaving a good effect on the body’s carnosine content and overall body composition. 

When using C4 pre-workouts, beta-alanine produces physical feelings such as tingling sensations in the fingertips, lips, and face. The effect is harmless; it is an indication that the supplement is effective. Beta-alanine works better when large muscles contract quickly, which is evidenced in high-intensity exercises such as: 

  • Swimming
  • Rowing
  • Running
  • Circuit training
  • Repetition 
  • Weightlifting
  • Cycling

3. Creatine Nitrate

Creatinine is among the rare nutrients in sports nutrition that has been backed by several years of research. We consume it in our food at 1 gram each day, except you are on a vegetarian or vegan diet. It is naturally present in bones and foods that help to build lean muscle and strength. The body also produces creatine at 1 gram a day. 

Many weightlifters use it as a staple supplement. It helps the body to quickly replenish lost energy, so you can spend more time during training or workout. It also draws water into your muscles, so they can appear fuller and bigger as well as function better.

Typically, people use creatine monohydrate, which boosts power and endurance during workouts that last more than 3 minutes. It also decreases the recovery period between sets. Most research on creatine covers only the monohydrate form. So, what about the nitrate form?

Creatine nitrate is a more advanced and soluble form that assists with “pumps”. A study investigated the safety of 1 and 2-gram doses of the nitrate form in young men and women. The researchers discovered that it did not have any adverse effects on them as all their blood safety indicators were within the safe range.

Researchers went further to not only prove its safety but also its efficacy. They increased the dosage to 3 grams and discovered that it offered almost the same benefits as creatine monohydrate. Therefore, consuming 1g of creatine nitrate is enough to give you a little boost but you can take 2g if you like double-scooping.

Creatine nitrate contains double nutrients because you will benefit from the creatine as well as the nitrate, which is found in beetroots. Early research shows that creatine can elevate mood and boost working memory and intelligence. You can visit to read more about creatine.

When buying a C4 pre-workout supplement, ensure that the product contains a legally licensed creatine nitrate form – NO3T. This form ensures consistency and quality in the dosage, so you can experience the performance-boosting benefit whenever you consume it.

4. Arginine Alpha-Ketoglutarate (AAKG)

Arginine is a type of amino acid that is present in pork, dairy, nuts, chicken, and eggs. When you consume them, the body transforms the Arginine to NO (nitric oxide), a gas that forms in the blood vessels and opens them to promote circulation. It is also useful in the urea cycle, a natural process of converting ammonia into urea. You probably know Arginine, but what is Alpha-Ketoglutarate?

It is an ingredient combination that forms a vital part of the body’s energy cycle known as the Krebs Cycle or citric acid cycle. This energy cycle is crucial in ATP (cellular energy) production. It is believed that Alpha-ketoglutarate stimulates protein synthesis as well as delays catabolic pathways in order to preserve muscles. Since alpha-ketoglutarate is critical in the energy cycle, theoretically, it may improve endurance and stamina.

5. Theacrine  

This is a dopaminergic substance that provides focus and energy. Structurally, it acts like caffeine that makes you feel happier, better, more motivated and more alert. But it won’t make you feel jittery like other stimulants. Preliminary studies on human consumption of theacrine show that the human body won’t adapt quickly to it like caffeine, thereby, extending tolerance build-up.

6. N-Acetyl L-Tyrosine 

This is a soluble Tyrosine that the brain can absorb. It supports dopamine and noradrenaline production, including cognitive and mental health during strenuous activities like physical training. Research shows that oral doses of tyrosine can improve performance during intense cycling. It can also improve mood, helping you to benefit more from workout sessions.

Benefits of C4 Pre-Workout Supplements

Do Before-Workout Supplements Actually Work? | Live Science

The benefits of using C4 pre-workouts are:

  1. Increase in endurance, energy, and focus
  2. Weight loss
  3. Reduced fatigue
  4. Short recovery period
  5. Strength building
  6. Lean muscle formation

Side-Effects of C4 Pre-Workout Supplements

C4 pre-workout supplement contains recovery compounds, energy supplements, and performance boosters. Therefore, your body may react to them in a certain way. It may also not react at all. It all depends on your body’s metabolism. 

The side effects of C4 pre-workout supplements are:

  1. Anxiety
  2. Cramps
  3. Numbness or tingles
  4. Jitters
  5. Headache
  6. Trouble with sleeping

If you experience any of the side effects after consuming the supplement, ensure you consult a certified trainer or your doctor before consuming it again.

How to Use Pre-Workouts

The pros and cons of pre-workout supplements - M Club Spa and Fitness

Typically, you should take the supplement between 20 to 30 minutes before a workout. Mix the recommended serving with about 6 to 12 fl. Oz. of water. You also need to consume enough water during the workout. 

Who Shouldn’t Take Pre-Workouts?

Pregnant women, nursing mothers, sick adults, and people below 18 years should stay away from pre-workouts. They should only be used by healthy adults. The direction for use on the product label should be strictly adhered to.

How Long Will the Supplement Last?

On average, you will start feeling the effects of the supplement 45 minutes after consuming it, and this will last for about 3 to 6 hours. But you will feel the effects faster if you are very sensitive to stimulants and they will last for nearly 6 hours. Overall, your sensitivity to the ingredients in the supplement will determine the rate at which you will feel the effects.

Stacking Pre-Workout with Other Supplements

If you plan to stack pre-workout with other supplements, ensure you don’t go beyond your nitrate limit. You shouldn’t also combine stimulatory products like weight loss and pre-workout products. You can only take one per time. In this C4 Ripped review, you will learn how C4 pre-workouts can help you burn fat without losing muscle.

Additionally, products that contain higher levels of nitrates like NO3 and C4 should not be combined. Here’s the general principle for stacking products:

Consume pre-workouts, followed by intra-workouts like alpha-amino for recovery and hydration. Afterward, you can take post-workouts like protein powders.

Pre-Workout vs Coffee

Both products contain caffeine but you should know that while coffee can boost energy, pre-workout offers extra performance benefits. The formula is also tailored to enhance physical and mental output for various activities. 

Simply put, pre-workout supplements are a combination of specific doses of different ingredients that help you get more value from your workouts. With consistent use, you will see the advantages of consuming pre-workouts such as increased muscle, power, and strength, including better endurance.


C4 pre-workouts provide energy, focus, and quick recovery between sets. You can feel the effects quickly depending on your sensitivity to the ingredients we discussed above. Remember that everyone’s body and workout sessions are different, so the effects may not be the same for all. You can try out different C4 pre-workouts to find out which one works best for you.