Don’t miss these segmentation tips

If you’re hoping to launch a successful email marketing campaign over the next few weeks, one of the best places to get started is on the My Emma website. Check out their blog post 7 segmentation tips to improve your email results. I learned a lot from this post, and I’m excited to put some of these tips into practice.

Did you know, for example, that one of the first things you should do is check your low contact engagement and unsubscribe lists and give them a good scrub? Otherwise, you’ll see your bounce rates climb, and you’ll be wasting time and money reaching out to people who either aren’t interested, or aren’t getting your emails because they’re going to their spam box.

Once you’ve got a nice clean list, you’ll need to sort them into groups. However, instead of guessing your preferences, consider actually asking your customers what they want. This will allow them to choose what types of emails they receive, and the frequency of those emails.

If you’re hoping to segment your list and benefit from this approach next year, be sure to check out this blog post for more tips.

You can see the full article here:

7 segmentation tips to improve your email results

Segmentation is more than just a buzzword when it comes to email marketing—it’s absolutely crucial for your success.

Not only do you need to choose the correct market segments for your niche, but you must also know when to engage them.

In order to determine what time is best, you’ll need to tap into your customers’ interests and behaviors to develop meaningful relationships and provide authentic interaction.

And that will take you full circle back to segmentation—the key to boosting the results of your email marketing campaign.

Now that you understand the importance of segmentation, let’s look at some simple and creative ways to incorporate it into your next campaign.

7 next-level tips for segmentation

Whether you realize it or not, you already have a target audience. They’re the people you imagine receiving your emails, buying your products, and keeping up with your brand. No matter how big or small, they are your target audience. 

Now, you need to break that audience down even further into a series of mini-niches that will help you get the right message to the right audience at exactly the right time.

This, of course, can give help elevate your email marketing campaign into a personalized effort to help your customers find products and services relevant to their lifestyle.

The more relevant you can make your offers, content, and marketing — the more likely you are to convert browsers into buyers.

Here’s how to take your email marketing campaign to the next level using segmentation:

1. Start fresh.

You need a pristine database to do the best job of segmenting your audience. This tip is our first one because it’s that important. Don’t skip it!

Your database is your email marketing campaign’s foundation, and a good database requires work to keep it functioning effectively.

For the most powerful and accurate segmentation results, you’ll need to check your unsubscribes and your low contact engagement lists and scrub them at least once a month.

If you’re in between scrubbings and your bounce rate climbs higher that about 3%-5%, that’s a good time to jump in and do a little maintenance.

This will ensure you’re not wasting time contacting ineligible customers or irritating people who don’t want your emails and are flagging your emails as spam. 

2. Let your customers choose their own niche.

Once you have a solid, clean database of customers, you can easily sort them into groups by just asking them.

Better than “guessing” preferences by using demographic or other data, asking customers outright how they’d like to move forward is a no-brainer.

If you couple this email survey with a personalized profile they can access on your site, they can adjust the frequency of contact up or down, as needed.

And that kind of autonomy can help keep your emails out of the spam folder and in the inbox, where you want them.

3. Move from demographics-based to needs-based segmentation.

Focusing on details like traditional demographics often leads to money spent chasing the wrong data.

In fact, an article for Harvard Business Review breaks down the problem with using data in this way into one brilliant nugget of truth: correlation doesn’t equal causality.

It can be more beneficial long-term to uncover audience touch points. This email example, from Lonely Planet, show you one way to accomplish this.

Image: Really Good Emails

When the recipient of this email clicks on the choices, Lonely Planet will know whether they’re more interested in gear, food, or destinations.

This allows the Lonely Planet marketing team to serve up more targeted content and emails later.

4. Magnetize your segments.

Another wonderful way to get to know your customers and generate warm leads is by providing lead magnets.

Besides helping to segment your audience, lead magnets also draw your customers further down the sales funnel.

Lead magnets come in many forms—ebooks, checklists, guides, resources, bonuses, secrets, cheat sheets, webinars, and more.

Testing out emails by sending them to various segments gives you many ways to determine what excites your audience, as well as what they could live without. 

To increase the segmentation power of lead magnets, you could provide a variety of choices.

For example, you could offer ebooks on three different subjects and segment your audience depending on which they choose.

Segmenting in this way will ensure you deliver high-quality, relevant content that resonates — and converts.

5. Meet them where they are. 

Geographic segmentation can help you serve your audience by allowing you to tap into preferences that are common to a particular area—say, a high-density versus low-density population, or a hot, humid area versus a cold, dry area.

You can also target seasonal changes and food preferences, all by knowing the location of your customer.

There is no doubt that adding geo-targeting to your segmentation repertoire will increase your email marketing’s effectiveness.

And, as local search results continue to rise, this kind of segmentation can become critical for businesses with brick-and-mortar as well as online presences.

Here’s how Airbnb used segmentation to send travel recommendations to customers who’d recently browsed or booked listings in Melbourne:

Image: Really Good Emails

6. Speak to their past purchases. 

Keeping track of customers’ purchasing habits is essential for making the most out of upsell or cross-sell opportunities by providing relevant content, plus offers that will light up their interest.

To be clear, an example of an upsell is offering a customer who’s ready to buy a computer, a computer with a more powerful processor. A cross-sell is offering the customer who’s buying a computer, a printer to go with it.

You can tempt your audience by offering them a screen on your website that offers products similar to what they’re viewing, like this example from Shopify:

Or, you can email them information about a product that can complement an item they’ve already purchased. 

Even if though you’re getting your purchasing information from your site, you’ll be able to use it to send segmented emails that encourage re-purchasing, upselling, and cross-selling.

7. Use their behavior to trigger emails. 

Cart abandonment is a real issue in e-commerce. In fact, nearly $4 trillion of merchandise will be left in online carts this year..

Choosing to segment these slow-to-purchase customers and treat them to a re-engagement email can help you recover revenue and spur engagement.

Re-engagement emails have a 60% open rate and customers click-through at a rate of 15%, which is three times the average industry standard.

However you use it, segmentation by behavior works to re-establish a connection with your customers and put your products where they can see them front and center.

Wrap up

There are myriad ways to use segmentation to stimulate engagement, sales, and ultimately — revenue. There’s one caveat, however, you have to use it for it to have an effect.

If you do it right, by starting with a squeaky-clean database and thinking through how you’d like to organize your segmentation efforts, you’ll be able to create an email marketing strategy so finely-tuned it speaks to each of your customers in their own language.

And that’s what today’s customers are craving—personalized content that shows you really know and care about them as people, not just sales prospects.

Don’t discount the power that segmentation gives you when it comes to personalizing your message to your audience. Statistics show that more than 40% of customers have cut ties with a company because of lack of trust and personalization.

Segmentation helps you cut through the rampant digital noise consumers experience and deliver products and services that meet their needs, when and where they need them.
 

Top Three Termite Treatments for Your Home

Every homeowner’s goal is to have a space that is free from pests. You install gates and fences to secure your loved ones from possible intruders, but how about protecting your loved ones from the creatures that you do not often see? And even sometimes attacking your home underground? How is the safety of your loved ones against these pests? 

Below are some of the safest and effective pest control solutions that might help you in your situation. 

Pest Termite Solutions 

Bait

If you find it very hard to locate the central nest, baiting is a suitable way to kill the termite colony, especially if they are on attack mode. It also gives you the benefit of collecting samples for identifying the species of termites.

The bait stations are made up of timber, commonly the cellulose source, cellulose gel under the soil close to home, which has infested. Or secretly put inside the nearing infestation site, and paper.

Baits are non-detectable toxins as it targets to poison the entire colony before the appearance of unfavorable results. They give you a slow but sure effect. The formulations of repellant termiticide like those of pyrethroids are not as much for the colony-control agents.

In using bait, you need to be extra careful when it comes on to not cross-contamination of baits even with a single drop or residue of another pesticide.

The baits are not acting as separators to your home. Termites are still capable of accessing the structure of your home. For lasting structural defense, you can use barriers instead, because the bait is not a useful barrier.

You can also call termite control Freehold for your safety.

Chemical barriers

A chemical barrier tries to separate the termite colony from your house that has infested. 

Chemical barriers effectively work by applying a continuous border line of pesticide approximately the outer area of an infested structure. Through this, it builds a sector or band of poisonous soil wherein termites are not capable of passing. 

To create an effective chemical barrier, it might engross trenching roughly in the foundations of the structure. And now the injection of the chemical into the ground throughout the holes drilled in concrete foundations. 

The termites now move and work throughout the treated soil without knowing that they are picking-up a poisonous chemical. It significantly decreases the termite population, and the best part is it might destroy the whole colony. 

The commonly used barriers are Repellent chemicals or known as Bifenthrin. The non-repellent termiticides are Fipronil and Imidacloprid. They are more durable when it comes to covering uncertainty. An example is the injection of the chemical in a concrete area. 

Physical barriers 

If you are looking for the least-toxic technique of controlling termite for new buildings constructions, physical barriers are for you. 

In this method, it allows you to separate the termite colony from your home. Possibly by creating a complete barricade surrounding or lower than a building’s foundations that termites cannot pass. 

Physical barriers consist of the following materials: 

·   Crushed granite, regardless of a specific shape and size. Termites cannot get into a home if the granite particles are too big and weighty for them to move. The application of a Combination of granite is usually about pipes and behind your inferior bricks of a house parameter that has a solid block foundation.

·   Steel canvas through block piers and stonework walls·   Termites do not have the potential to enter through the small holes or mesh openings.

5 Must-Have Hair Treatments You Should Try Now

Early signs of hair loss can be experienced even at a young age of 20 to 30. If not treated immediately, it can affect your wellness physically and emotionally. 

Today, having a great look at social media accounts will give you an edge towards other people. The ultimate solution to this is by having beautiful and healthy hair. Having healthy hair can attract many people. However, if you experience early signs of hair loss, it’s time for you to call the hair and scalp specialist.

What is the Major Cause of Hair Loss?

According to hair experts, genetics is one of the major causes of the early stage of hair loss. So, if you think that baldness runs in your family’s blood, it’s time to consider various treatments for hair loss.

The early you treat the stage of hair loss, the better will be the result. 

5 Hair Loss Treatment You Need to Try

Below are the top five hair conditions that need immediate hair treatment to solve the early signs of hair loss.

  1. For Early Signs of Baldness, Use Hair Stabilizer

Did you know that most of us can experience early signs of baldness at the age of 30? This hair problem is the abnormal production of hormones on our body, which is called DHT. 

The proper treatment for the early stage of thinning hair is a hair stabilizer treatment. It only stabilizes your hair quality and strengthens your hair condition.

  1. For Dandruff Problem, Use Scalp Anti-Dandruff Hair Treatment 

Experts believe that dandruff doesn’t cause hair loss, but instead worsens the hair problem’s condition. 

Dandruff doesn’t have a connection for thinning of hair, but the constant scratching of your scalp may affect your hair growth. When you scratch your scalp, it scrapes your hair roots that cause hair to fall out.

The best solution to this problem is to use anti-dandruff hair treatment. It deeply penetrates your scalp and removes dirt and oil that damages hair roots and causes hair loss.

  1. For Hair That Needs Restoration, Use Hair Follicle Revitalization

Our hair roots need hair stimulation to continue hair regrowth. To do this, you need a laser treatment procedure. Hair experts believe that this method can revive dying hair follicles. As such, it will help you improve your hair quality.

  1. For Thinning of Hair, Use Hair Root Strengthening Treatment

Transform your weak and lifeless hair into a strong and shiny one using hair root strengthening treatment.

The thin hair needs vitamins and minerals, which you can get from hair loss prevention treatment. It ensures the best results and reduces falling hair without any harmful effects.

  1. For Major Hair Loss Problem, Consider Using a Hair Transplantation

If the method mentioned above didn’t meet your hair loss problem, it’s time for you to select the most effective hair loss solution, and that is a hair transplant. 

If you want to know more about the latest trends for hair loss solution, check this treatment for hair loss.

How to Take Care of Your Hair After a Hair Transplant

A lot of men and women prefer a hair transplant procedure to recover lost hair. Hair loss can be attributed to various reasons like age, hormonal factors, stress, or genetic issues. Hair transplant has become one of the most popular procedures because of its efficiency and simplicity.

In this article, we will discuss the proper aftercare procedure after getting a hair transplant.

Some Precautions After Hair Transplant

After the hair transplant, there is no need to stay in the hospital. You can rest for a few hours, then proceed home and follow some precautions. Here are some of them:

·       Work

Under normal circumstances, you can return to work the next day. Although it will still depend on the nature of your work, whether it is required to wear a helmet or to make a physical effort. If this is the case, you need to wait until two weeks or even a month to report back to work. 

·       Sport

Keep in mind that you can’t play sports during the first month. If you are into contact sports like martial arts, the rest period is until 90 days. 

·       Anti-inflammatories

During the first week of recovery, it is recommended to use anti-inflammatories to lessen the swelling. This swelling is due to the product of whey and anesthesia. This is normal and will recover with the help of anti-inflammatory medicines. 

·       Activities involving perspiration

It would be best if you avoided any activities involving sweating during the first week as much as possible. 

·       Hats and caps

Your head must remain uncovered for the first three days. You may wear hats after one week and helmets after one month. 

·       Haircut

Cutting your hair is advisable after three months of surgery. Using the razor is allowable after six months. 

·       Sleeping

Experts advise using an inflatable collar when sleeping to keep your position on the back.

Washing your Hair After the Transplant

After the hair transplant procedure, you need to remove your head using lukewarm water starting from the fourth day. Wash your hair with subtle touches, without scraping and gently drying it using paper towels. You can wipe with a towel after the first month.

It is also possible to notice itching and irritation during the first days. You may use a physiological saline solution to relieve them. Moreover, you can apply an ointment or aloe vera gel in the donor area.

Post-Operative Capillary Graft

The postoperative period of a hair transplant period is short and hardly leaves no scars.

1.       First 15 days

This period is the most intense. The area is redder, and you may notice itching and inflammation. Small crusts appear and start to fall naturally during the first week. 

2.       Between the third week and the two months

This is the period in which the follicles are detached from the transplanted hair. You don’t have to worry because your hair will grow back without falling. 

3.       From three months

The new hair starts to appear and grow. 

4.       One year after

You will notice visible results from this period onward.You may consult with Seager Hair Restoration Centre to know more about hair transplant procedures.

How to Take Care of Hair After a Hair Transplant

A lot of men and women prefer a hair transplant procedure to recover lost hair. Hair loss can be attributed to various reasons like age, hormonal factors, stress, or genetic issues. Hair transplant has become one of the most popular procedures because of its efficiency and simplicity.

In this article, we will discuss the proper aftercare procedure after getting a hair transplant.

Some Precautions After Hair Transplant

After the hair transplant, there is no need to stay in the hospital. You can rest for a few hours, then proceed home and follow some precautions. Here are some of them:

·       Work

Under normal circumstances, you can return to work the next day. Although it will still depend on the nature of your work, whether it is required to wear a helmet or to make a physical effort. If this is the case, you need to wait until two weeks or even a month to report back to work. 

·       Sport

Keep in mind that you can’t play sports during the first month. If you are into contact sports like martial arts, the rest period is until 90 days. 

·       Anti-inflammatories

During the first week of recovery, it is recommended to use anti-inflammatories to lessen the swelling. This swelling is due to the product of whey and anesthesia. This is normal and will recover with the help of anti-inflammatory medicines. 

·       Activities involving perspiration

It would be best if you avoided any activities involving sweating during the first week as much as possible. 

·       Hats and caps

Your head must remain uncovered for the first three days. You may wear hats after one week and helmets after one month. 

·       Haircut

Cutting your hair is advisable after three months of surgery. Using the razor is allowable after six months. 

·       Sleeping

Experts advise using an inflatable collar when sleeping to keep your position on the back.

Washing your Hair After the Transplant

After the hair transplant procedure, you need to remove your head using lukewarm water starting from the fourth day. Wash your hair with subtle touches, without scraping and gently drying it using paper towels. You can wipe with a towel after the first month.

It is also possible to notice itching and irritation during the first days. You may use a physiological saline solution to relieve them. Moreover, you can apply an ointment or aloe vera gel in the donor area.

Post-Operative Capillary Graft

The postoperative period of a hair transplant period is short and hardly leaves no scars.

1.       First 15 days

This period is the most intense. The area is redder, and you may notice itching and inflammation. Small crusts appear and start to fall naturally during the first week. 

2.       Between the third week and the two months

This is the period in which the follicles are detached from the transplanted hair. You don’t have to worry because your hair will grow back without falling. 

3.       From three months

The new hair starts to appear and grow. 

4.       One year after

You will notice visible results from this period onward.

You may consult with Seager Hair Restoration Centre to know more about hair transplant procedures. 

This is why you should leave the car at home – and use a bike instead!

We can all get concerned about various aspects in life, such as our fitness, how much money we have, and even the environment in which we live in. If you do this, you should consider a new form of transport and get a bike! Stopping using your car will can make a big difference to how you are feeling day in day out! Did you know that cycling to work can have a better impact on your physical and mental health? Not forgetting the fact that cycling is a much cheaper form of exercise which will save you time as well as making you feel fantastic. Still looking for motivation to swap your four wheels for two? The environmental impact of cycling is almost non-existent, compared to cars with heavy-CO2. Here are just some of the reasons why you should say goodbye to the car this new year.

Benefits for your health

The physical benefits of cycling as opposed to driving to work are greater as you will be aware. If you don’t have time to go to the gym, then cycling is a fantastic (and free) alternative that you can easily fit into your daily routine. According to a meta-analysis published by the British Journal of Sports Medicine cycling can dramatically reduce your risk of cardiovascular illnesses. The study accounted for both people who cycled for sport and people who used a bike for their daily commute. Not only did this analysis conclude that cyclists have a 22% lower risk than non-cyclists for cardiovascular illnesses, but they also had a lower BMI on average.

Cycling is excellent in helping with your mental wellbeing. For example, cycling gets you out of the house and into the outdoors, and allows you to release endorphins, this has been proven to dramatically decrease stress. 

A cheaper mode of transport

If you want to get fit and active, you could do it in a very cost-effective way! Driving to work each day can be truly damaging to your bank account. Not only is there the initial price of the car, but the maintenance, road tax, and fuel costs all add up, resulting in a needlessly expensive method of commuting. Switching out your car for a bike can reduce these costs tenfold.

One bicycle lover said that he has saved £6 per day on petrol costs since opting to cycle for his 30-mile round journey to work. So, on average he saves £30 a week and £1,150 a year! Even a few pounds saved each day can make a huge difference, and when you pair this with the health benefits and the environmental pros, the positive points really help.

However, like most things, there is the initial cost of a bike to consider. Luckily, many employers engage with the “cycle to work” scheme which could save you a lot of money if you’re looking to purchase a new road or electric mountain bike. As a result of making monthly salary sacrifices, this scheme will allow you to purchase a bike tax-free, saving up to 42 per cent of the overall value.

Better for our environment

Finally, we have to think of the environment in which we live in every day. Driving is still, sadly, most Europeans’ favourite transport method — this puts a great cost to the environment. Not only do cars produce huge amounts of CO2, but the initial production of a car is far more environmentally damaging than that of a bike. According to calculations from ECF, the production of a car alone accounts for 42g of CO2 emissions per kilometre. When combining this output with the output CO2 from each kilometre actually driven, the total comes to around 271g CO2 per kilometre.

Of course, we do have the eco-friendly bike. Although some may say different, a bike isn’t completely carbon neutral, as the energy used in production has to be thought about. However, this small output is minimal compared to that of a car. Taking production into account, a bike is accountable for 5g of CO2 per kilometre — miniscule in comparison!

As you will have read, the benefits of cycling outnumber those of being on the roads. It may be difficult to change your morning routine and get up a little earlier for the sake of exercise, but your health, your wallet, and the environment will all benefit from it. So why not give it a try it on this new year?

3 Tips for Making Your Postpartum Recovery Easier

Having a baby is one of life’s biggest adventures, so whether you’re expecting, or a new mother, then congratulations are in order. It’s an exciting time, but it’s also a time of big change, not only to your physical body, but to your emotional self too. Learning to navigate your new role as a parent, while trying to heal can feel a bit overwhelming at times, so here are my top 3 tips for making your postpartum recovery easier:

1. Be Realistic

With my first child, I really had no idea how hard the sleep deprivation could be. I actually fell asleep a few times breastfeeding, which was an accident and not something I wanted to continue. I think being realistic about how challenging you might find things is going to help make the entire process easier. It’s also important to be aware that your body might take a while to bounce back – if it ever does. I mean, once you become a mom you’re forever changed, so it’s not surprising that your body may also be changed too. Knix’s Life After Birth project is all about showing the realities of life after having a baby – so that other moms don’t feel so alone in their struggles. 

2. Learn to Say No

This was probably the hardest challenge for me – even more so than figuring out a brand new baby. Learning to say no to people when I was feeling overwhelmed or too tired for guests. You need to put yourself and your new baby first and sometimes that means that your mother in law cannot show up unannounced for the third day in a row. I also had to learn how to say no to social events that made me feel anxious or overwhelmed. While we’re on the topic of learning new things, learn to say yes to help when you need it as well.

3. Prep Ahead of Time

The more you can do before baby comes, the better. If you’re a working mom try to get all your loose ends up tied as far in advance as possible. Likewise, doing some meal prep and grocery shopping before baby comes can make a huge difference too. I had a few girl friends over and we prepped enough freezer meals I didn’t have to cook for the first month – it was amazing. Make life as easy as possible for yourself for when the baby comes so you can just focus on getting to know your new bundle of joy. 

Becoming a mom is one of life’s greatest adventures, but it can also be a challenging time, so use these three tips to enjoy it as much as possible. 

Fitness Tips for Beginners

Regular exercise is one of the best habits that you can instate to improve your overall health. Though many physicians tout exercise as being a serious contender in the fight of disease, many of us simply don’t make time to move our bodies as often as we should.

Soon after beginning an exercise regimen, the benefits begin to appear: more energy, less fatigue, better self-control, and improved self-esteem. The benefits are truly endless. Yet, getting started can be difficult.

The world of fitness is full of unknowns. Protein drinks, diet pills, and fad diets abound. Starting with the basics is essential. Upon beginning an exercise regimen, focus on a few small concepts initially:

Ease Into It

Nobody starts out by running a marathon. Yet, nobody becomes fit by sitting on the couch, either. Begin with slow, steady changes. Oftentimes, it is helpful to set a daily routine. Write down the actions that will be performed during the day and the set times that you plan to complete them. Sticking to a routine can help provide structure and a sense of control. Many individuals find it helpful to plan out meals on a schedule, as well.

Hydrate Yourself

It is crucial to maintain hydration throughout the day prior to a workout. Water allows regeneration of skin cells, increased metabolism, better focus, and offers digestive benefits. Staying hydrated after a workout with the help of Halo sport drink and similar sources of electrolytes and essential trace minerals has also proven to be beneficial. Replenishing cells, enhancing mental clarity, and encouraging muscle growth are all benefits that are reaped by drinking enriched fluids.

Learn from Professionals

While many new gym-goers are anxious to get in there and start slinging weights around, it really is important to educate yourself beforehand. No amount of observation replaces proper form, machine familiarity, and expert training. Sure, we can’t all afford a personal trainer, but many other options exist that will allow you to obtain the training that you before embarking on an exercise regimen. Many gyms offer an orientation program, which consists of a knowledgeable staff member or trainer explaining the machines, form, and appropriate weight adjustments. We also live in a wireless world. A laptop, cell phone, or tablet is often not out of reach. Utilize those resources to connect with professionals in regard to your fitness journey.

Use Variety

If doing the same routine every single morning sounds like a bore to you, you are thinking similarly to the majority of fitness enthusiasts. A lifeless, stale routine is certain to make any gym-goer burnout quickly. Explore your options by trying out different types of movement. From yoga to jiu-jitsu to Olympic weight lifting, there is a fitness routine that appeals to everyone. However, most individuals never even try out the activity that they may ultimately be interested in, due to fear of the unknown.

Invite a Friend

Enjoyable activities are easier to stick to. Inviting friends to attend fitness classes with you, enroll in a new program, or just walk on the treadmill with you will make the time pass quicker and the experience less awkward. As time passes, individuals who have friends inquiring about gym visits or waiting on them for after-work workouts are more likely to stick with it. Simply put: having a friend who works out with you can increase commitment and comfort.

The Performance of Vegan Sports Stars & Clubs

Online takeaway service Just Eat found recently that veganism was a top trend among their customer base. Although it’s important to understand that veganism is not a trend and instead a lifestyle choice, the brand also noted that there was a 94% increase in healthy food ordered at the time. For sporting athletes, lifestyle is essential for performance and veganism is an increasingly popular option for some of the biggest names in the field. With this new information in mind, join Traidcraft, suppliers of fair trade vegan chocolate, and take a look at how successful a plant-based diet has proven for those who are under constant pressure to perform.

Jermain Defoe

As veganism has grown in popularity over the years, documentaries on the topic have become readily available to educate audiences on the realities of the meat industry. One person to make the conversion to veganism in light of one of these programs is Jermain Defoe, an English professional footballer playing for a string of successful teams including Tottenham Hotspur. In a recent interview, he confessed that his lifestyle change came as a result of watching ‘What The Health’ on streaming service Netflix, an expose of the cruelty and environmental consequences of a carnivorous diet. While many footballers retire before they hit their mid-30’s, Jermain is 36 and still actively playing the beautiful game for Scottish Premiership team Rangers F.C.

In an interview discussing his new dietary choices in 2018, he said “Now I feel like I’ve got more energy. I feel completely different – I’m able to train every day, I don’t get injuries, it’s helped with my game. That, for me, is the most important thing”, demonstrating a whole host of benefits from excluding dairy and animal products. With 57 caps for his country and 162 goals in the English Premier League, Defoe is a great model for any aspiring vegan athletes.

Venus Williams

Venus Williams has been a professional tennis player since the age of 14, and she was the first African American woman to become World No.1 in the Open Era in 2002. Her career is a force to be reckoned with, and she has remained unshaken by many opponents; but in 2011, Venus was diagnosed with Sjögren’s syndrome and pulled out of the U.S Open later that year to recoup. As a result, she made the switch to follow a raw, plant-based diet and she slowly began playing again. She has regularly stated in interviews that making the lifestyle change was the sole reason that she could take to the court again, and she is often pictured armed with a carton of milk substitute in between sets.

She has celebrated her new relationship with food, “I fell in love with the concept of fuelling your body in the best way possible”, and she is testament against the common misconception of vegan diets as being restrictive and inadequate for those in sport. Protein is often a key focus for athletes, and many people believe that the protein content of a plant-based diet cannot compete with meat products. However, some of the best vegan friendly protein dense options include tofu, lentils, almonds, spirulina and chia seeds.

Forest Green Rovers

Fans of the Gloucestershire side do not enjoy the traditional steak pie or beef burger before kick-off, as the pre-match snacks are made with meat substitutes. In fact, meat has been entirely benched, as even the players must adhere to a veggie diet to don a Forest Green Rovers shirt. In terms of performance, they are currently fifth in League Two after a triumphant promotion in 2017. They cite their reasoning for implementing veganism into the club as environmentally linked, with the damaging consequences of livestock farming a key motivator behind the meat-free squad. They have also recently qualified for the 2019 English Football League play-offs, which could see them soar into the next tier up, League One.

The club chairman Dale Vince is also a green energy pioneer as the founder of Ecotricity, and he brought veganism onto the pitch at Forest Green Rovers in 2014. On the topic, he has said “Personally, I’m a vegan and have very strong views on the environment, animal welfare and human health”, and these concerns have been transformed in a sport setting as Forest Green Rovers set their sights on promotion glory.

So, do vegan athletes outperform their carnivorous competitors? Veganism has been subjected to a lot of criticism for a variety of reasons, but we could be underestimating it as a valid way to fuel our bodies. As these plant-based victories show, there is a substantial amount of bodily fuel that can be derived from following a plant-only diet, and perhaps athletes should try the switch themselves in order to determine the benefits.

How to Be More Productive When Working Out

Exercise is one of the key factors in maintaining good health. Physical activity helps you maintain a healthy body weight, reduces stress, strengthens the heart, improves the mood, strengthens the muscles and bones, and also reduces your risk of multiple physical and mental health problems. In order to reap these benefits, however, it is imperative that you put your best foot forward each time you work out. As the more productive you are during your workouts the more your body benefits from it. 

How can you be sure that you’re maximizing your workouts every time? Below are a few suggestions: 

No More Smoking

Smoking and trying to work out are pretty counterintuitive. When you smoke you harm every part of your body. Not to mention, you also put yourself at greater risk for heart attack or stroke while at the gym as exercise also increases your heart rate and blood pressure. So, if you’re really going to get serious about your fitness you need to put down the cigarettes. If you can’t go cold turkey there are lots of people who have tried vaping to stop smoking

Stay Hydrated

Drinking water before, during, and after a workout routine is necessary for optimal performance. As your body is already releasing a lot of moisture through sweat, the low water content present can cause a lot of problems. In fact, it can compromise your heart, bone, and muscle function leading to a great risk of injury or other issues. Not only should you start your day drinking water, but be sure to have a large water bottle with you while working out. If you’re not really a fan of water, try adding some frozen fruit to the mix to keep it cold and to add some flavor. 

Get Your Head in the Game

Exercise really does require a positive mental state. If you’re stressed, unmotivated, or otherwise preoccupied you’re not going to perform at your best while working out. If you really want to reach those fitness goals you have got to get your head in the game. Set small goals that you can achieve so you have something to keep you motivated. Turn off your cell phone to eliminate distractions like phone calls, emails, or social media. Also, say a few positive words of affirmation before, during, and after your routine to boost that self-esteem. 

Work With a Personal Trainer

For those who are new to working out in the gym, a personal trainer might be just what you need to be more productive. They’ll assess your needs, help you define goals, and create an exercise plan to help you accomplish them. A personal trainer will push you to your limits and outside of your comfort zone by gradually increasing reps, reducing rest time, and increasing weight sizes. They provide motivation and inspiration and work hard to help you perform at your best. 

Stretch Before Each Workout

Stretching is important to perform your best. When you don’t properly prepare your body for a routine you increase your risk of injury. Stretching beforehand, however, raises your body temperature, gets your heart rate pumping, and warms your muscles so that you’re ready for a great workout. Stretching also enhances your range of motion which allows you to get deeper into the exercises and get the full effects. 

Pump Up the Jams

Want an easy way to tune out all the distractions and improve your performance in the gym? Download your favorite playlist and keep it on hand. Listening to some upbeat, positive music can inspire you to push through and stick to your goals. Just be sure to get some decent earbuds and a smartphone pouch for your waist or arm so you’re not stuck holding it during your workout. 

Whether you’re trying to lose weight, tone and tighten your muscles, or just be the best version of yourself, maximizing your time in the gym by performing at your best is the way to get there. Use the tips described above to increase your productivity during workouts. Within a few weeks, you’ll see results you never imagined possible. 

Medical Reasons for Getting Plastic Surgery

While there are some strong opinions about whether plastic surgery is medically necessary or purely for vanity, supporters of the practice insist that there are situations where going under the knife significantly improves an individual’s health and quality of life. Issues such as injuries, birth defects, and reconstructive surgery all require plastic surgery in order to bring about an optimal state of health. A secondary benefit of this surgery most likely involves improving one’s appearance, but the primary goal is to restore the health and quality of life of the patient.

There are several reasons why plastic surgery is deemed medically necessary. Cosmetic surgeons like Dr. Binder of Beverly Hills, while performing many procedures meant to improve appearance, also specialize in these medically justified surgeries  These situations include, but are certainly not limited to, the following:

1. Craniofacial surgery

This type of plastic surgery involves reconstruction of one or more areas of the face, head, and neck. The most common corrections done are on cleft lips and palettes. A cleft palate can negatively impact a child’s ability to eat and swallow, and can also cause ear infections, hearing loss, and dental problems. Children born with a cleft lip or cleft palate also experience speech difficulties and have challenges with social and emotional issues at school. Corrective surgery is required to give these children a better quality of life.

2. Reconstructive surgery

Plastic surgery is often performed on those who have incurred an injury or illness which has deformed them in some way. Someone who has been disfigured or maimed in a car accident, one who has been bitten by a dog and has incurred scarring, and one who has sustained scarring of the skin due to a severe burn would all benefit from restorative and reconstructive surgery. Some of this may be considered cosmetic, but in reality, restoring the function of that area of the body to full capacity does wonders for self-esteem and confidence as well; two traits that are needed in order to successfully navigate through life.

3. Correction of a deviated septum

When a person is born with a deviated septum, it can cause difficulty with breathing, sinus infections, and heavy snoring that interferes with sleep. Correcting the functional issue of the nose is the primary concern; an added benefit is that any cosmetic correction achieved also aids in boosting self-esteem and mental/emotional health.

4. Breast reduction

Believe it or not, breast reduction is not only a cosmetic change; a person whose breasts are disproportionate to the rest of the body will experience difficulty with back pain, leg pain, and other physical challenges. Reducing the size and weight of breast tissue takes some much-needed pressure off the spine, the legs, and the back, leading to a more comfortable life and ease of mobility.

5. Breast reconstruction

Any woman who has had a mastectomy will tell you that the emotional toll that it takes is great, and the psychological impact that it has on her is significant. Having the option of breast reconstruction gives her a sense of well-being and a feeling of normalcy once more, despite the traumatic events that she has gone through. Sometimes all a patient wants to do is to achieve the feeling of being “normal” and this type of reconstructive surgery aids in doing just that.

6. Eyelid lifts

Eyelid lifts are not only cosmetic, but they also fix issues with eyesight that affect everyday life. Significant eyelid drooping can cause the skin of the eye to hang over the eyelashes and partially obstruct sight. This affects the ability to drive, to read, to use a computer, and to wear contact lenses. This type of surgery is medically necessary in order to restore sight and proper function of the eye; any cosmetic improvement that is experienced is secondary to the goal of corrected eyesight.

Anyone who has undergone reconstructive or corrective surgery is bound to share that their reasons for doing so were not to look better but to feel and heal better. With that in proper perspective, it seems that we need to take a more respectful look at the contributions plastic surgery makes to health and wellness of patients.