Christmas Gift Ideas For Men

Isn't that a wonderful picture? There is nothing better than giving and touching others. Another Christmas is upon us and we are now in the shopping mode.Out of your shopping list, men can be difficult to shop for because they don't always tell you or give you any hints on what they want.Well, we found some great ideas for the special man in your life.

Boardwalk Empire: The Complete Second Season

Atlantic City may pale in comparison to Vegas today, but back in the roaring '20s, it was “the world’s playground,” and that was half a century before it even had gambling. Explore this Prohibition-era resort town through the stories of intrigue of the government, political and organized crime figures running the show.
Check it out.

Sonos Play:3 Wireless Music Player

The Sonos Play:3 combines all types of digital music -- iTunes, Internet radio stations, Pandora, Spotify and more -- into one small, powerful experience. Select from more than 100,000 music sources and control them all with a smartphone or tablet. The small size of the system conceals big, three-speaker sound.
Check it out.

Dell XPS 12 Convertible Touch Ultrabook

Thanks to a unique swivel-action hinge system, Dell’s XPS 12 combines the power and productivity of an ultrabook with the fun, intuitive interface of a Windows 8 tablet. Whether the order of the day is finishing a work project at the 11th hour or watching a zombie movie marathon, the XPS 12 does it with flair.
Check it out.

Tilley Intrepid III Bag

A vintage style inspired by WWII meets design and function built for 2012. The five pockets of the Tilley Intrepid III bag have enough room for a 13-inch laptop and daily necessities like keys and glasses. The bag combines waxed nylon, tanned Italian leather and brass.
Find it here.

Optoma PK102 Pico Pocket Projector

Pocket projectors are one of the few things on earth that can make something as dull as a workplace productivity PowerPoint seem cool and intriguing. This tiny projector from Optoma transforms iPhone, laptop and camera files into impressive 60-inch presentations. Long-lasting DLP technology ensures it’ll be showing videos, pictures and work files for years to come.
Check it out.

Lacie Cloudbox

The Lacie Cloudbox is a powerful, spacious peripheral designed to store and share. It provides up to 3 TB of central storage and backup for photos, music, videos and other digital files. Those files can be shared across the household and beyond on desktop computers, tablets, laptops, connected TVs and other devices.
Check it out.

Stuffa Jacket

Guys from around the world would love to come together to start the world’s most epic bonfire using every bulky, heavy, overpriced backpack, suitcase, carry-on and messenger bag as fuel … if only it weren’t for all that stuff that still needs to get transported hither and yon. The Stuffa Jacket’s 12 integrated pockets provide an alternative for transporting gear and clothes on short trips. Maybe we’ll have that bonfire after all.
Find it here.

VIVOBAREFOOT Neo

Barefoot shoes have been the biggest story in running for years now, so if he hasn’t tried them, it may be time to persuade him. The simple retro-styled Neo is one of the best-selling shoes from one of the pioneers of the barefoot market. A zero drop profile and mesh upper keep things light and minimal, while a puncture-resistant multi-terrain outsole protects from the elements.

Find it here.

Arctic Rocks Whisky Stones

Nothing puts the exclamation point on a smooth bourbon or Scotch like the frosty chill of a couple of ice cubes. These granite freezer stones add the cold that a whisky drinker wants without the watery dilution he doesn’t. The stones are odorless, flavorless and easy to use and clean.
Check it out.

Cuisinart Griddler

The Cuisinart Griddler brings the art of grilling indoors, ensuring that meal prep can be manly even in cold, inclement weather. It also doubles as a griddle and panini press. His appetite is bound to shift from bacon to steak to seared Italian sandwiches, and the Griddler shifts right with it.
Check it out.


Read more: http://www.askmen.com/entertainment/mrtech_100/126b_tech_gadgets.html#ixzz2ElxVI1mY

These ideas from askmen.com should get you started on what to get him for Christmas . By the way, there are active links that you can use to learn more about each product. If you would like to contact us with any questions or feedback, you can reach us by email.

Thank you for visiting!
Joseph A Jones & The Welllife Team

Five Ways To Stay Healthy During Thanksgiving

Thanksgiving is around the corner. There is so much to look forward to from eating a great meal to catching up with friends and family. With so much in front of us, we can neglect our health and pay the price later. What we need is balance. So, we came up with five different ways that  can keep you happy and healthy during the holidays.



1. Drink Lots of Water
There will be tons of drinks around for you to savor on—eggnog, apple cider, sparkling cider, hot chocolate. Although these drinks are not highly caloric, multiple drinks mean multiple servings of sodium which, in combination with traditional Thanksgiving food, isn’t that healthy. Try replacing some of these drinks with good old fashioned H2O. Drinking water speeds up your digestive system and metabolism by flushing out toxins and waste products from your body. You’ll be able to stay hydrated without adding any extra calories.

2. Balance your Indulgences
It’s hard to pass up all the wonderful items on the dinner table, but you’ll have to make some rules to keep yourself from overindulging yourself. So to keep yourself from packing on too many unhealthy pounds, make sure you go for the healthy foods first. Grab vegetables and white meats for your plate before heading for the unhealthy stuff. That way by the time you reach that buttery pie, you’ll be cutting a smaller slice after filling yourself up on healthy greens.

3. Rise and Shine—Start Cooking Early
If you’re going to be in the kitchen this holiday, or if cooking Thanksgiving dinner is usually a family affair, then beware of the temptations. Tasting the stuffing or licking up the batter for pie may seem harmless, but all those extra samplings while you “save your stomach” for dinner are still opportunities to pack on calories. The best thing to do is get an early start on cooking. Start preparing the meal right after you finish breakfast. Cooking on a full stomach will keep you from sampling foods.

4. Press “Pause” on the Seconds
It’s hard to resist having second helpings of Thankgsiving food—it comes once a year right? But it’s important to remember that as good as it may be to have another go around of all the food on the table, those second servings aren’t as benefeical for your health. Timing is important in this situation. Eat slowly to make sure you allow your mind and body enough time to process and digest the food. Then, wait at least 15-20 minutes before you dive in for second helpings. Your stomach needs time to let your brain know that it’s full. If there are leftovers, bust out the Tupperware and save it—don’t feel forced to follow grandma’s old rule about finishing everything on your plate.

5. Walk it Out
It’s so easy to just plop on the couch after a big Thanksgiving meal and turn on the television set. Instead of leaving food to sit in your stomach, go for a walk around your neighborhood or do something active. This doesn’t mean break away from family time and bust out the Denise Richardson workout tapes—a brief walk outside or an active game on the Nintendo Wii is a fun way to start working off calories and get the family involved.

Now you have what you need for balance. A big thank you to cluthmagazine.com for these great suggestions. If you would like to contact us with any questions or feedback, you can reach us by email.

Thank you for visiting!
Joseph A Jones & The Welllife Team

Women's Guide : How To Look Sexy For Halloween

It is that time of the year to look sexy and get away with it. Yes, it is Halloween. That time of the year when we get to dress however we want and get allot of attention. That is why we have a useful guide to use so you can look your sexiest from buycostumes.com.


Don’t be crushed if your costumed arrives wrinkled! Almost all costumes will need a good steaming after travel. If you don’t have access to your own steamer, just hang your costume up in the bathroom and take a nice long hot shower. This should smooth all the creases.


Don’t be “Sizest”. I, like many of you, have been guilty over the years of turning down a fabulous outfit, because I didn’t agree with the size on the tag. When buying a costume, measure yourself and compare your measurements to the charts. If you feel that you’re between sizes trust your gut, but the safe bet is to choose the size larger. Brands and companies vary, and depending on the country where the costume was made, your concept of “medium” might be smaller or larger than what they create.


Highlight your assets! As we all know, if you’re tall and slender – you can pull off anything. But for the rest of us, take a good long look in the mirror and decide what will be your Sexy Feature this season. If you love your legs, consider something short and sassy. If you have a fantastic butt, slip into the costumes that feature short-shorts or tight leggings. Got great abs? Well you can always be a belly dancer! We’re all sexy in our own way, just be sure to bring attention to the asset which you love the most.


It’s what’s underneath that counts! Whether you’re looking to lift, tuck, smooth or hide you need to rely on the magic of undergarments to help you on your way. Although I usually suggest a thong to avoid the dreaded VPL (visible panty line) – I must insist that we all consider full bottom, or even boy shorts to provide the dignity under these short and sassy frocks. You might want to also consider wearing panty hose to ensure the look of long perfect legs; I find that panty hose can also help to keep up those sometimes slippery thigh highs.


Don’t be afraid to make adjustments. We are all built differently, and as such slight alterations can greatly improve the look of a costume. Whether you’re petite and need to hem it a bit shorter, or you need to add a few stitches to fix where the fabric mysteriously bulges – there is no harm in making it your own.


Last but not least – buy your costume early enough that you can use all the weapons in your sexy arsenal! All the fantastic corsets in the world can’t help your costume, if you didn’t have time to shop for them before your big day! Remember to have fun! Tonight’s your night to shine! So embrace your curves, love your petite frame, and own your majestic height!

Well, this is useful information for you to use to look your best for Halloween. If you would like to contact us with any questions or feedback, you can reach us by email.

Thank you for visiting!
Joseph A Jones & The Welllife Team

Fall Activities for Women

Well, It is now the fall season. There is allot to look forward to with friends families and holidays. With how busy you can be during this time, it is easy not to think about some simple ideas to enjoy the holiday better. So, we researched and found some activities that you can do to make the most of your season.

Party By Candlelight – The decreasing sunlight over the next few months will usher in a more mysterious tone to the world. Celebrate the mystery and intimate qualities of fall and winter by hosting a candlelit girls-night in. Stock up on tea candles, buy a good bottle of wine and indulge in scrumptious fall hors d’oeuvres like squash and candied pecans, or apple dumplings.

Apple Picking – This is an old, but fun stand by that usually makes every fun fall activities list, and for a good reason. The opportunity to get out and enjoy a fresh autumn day while picking juicy, sweet apples is hard to beat. Extend the festivities by inviting everyone back to your place for an apple-pie baking extravaganza. Or, if your talents lie in other areas, stop by the nearest bakery for a fresh apple pie and vanilla ice cream.

Outdoor Movie Theater – Grab your electric blankets, and put up a white projector screen for this fun fall activity! Borrow someone’s projector and show a movie outdoors in your backyard. Pop up big bowls of popcorn, make up some thermoses of hot chocolate or steamed cider, and kick back on your lawn chairs to enjoy a fresh take on your standard movie night.

Fall Festivals – With fun fall activities like wine tasting, Oktoberfest, neighborhood festivals, and more going on, there’s no reason why you can’t have an entertaining and enjoyable time with friends. Just be sure to have a sober driver, or take a taxi, if you plan on drinking.

Backyard Bonfires – Nothing beats fun fall activities like cozying up to a crackling fire on a cool, crisp autumn evening. Change up the s’mores routine by replacing the usually Hershey’s chocolate bar with an exotic candy bar.


We would like to thank Women on Life.com for these wonderful ideas to use. If you would like to contact us with any questions or feedback, you can reach us by email.

Thank you for visiting!
Joseph A Jones & The Welllife Team

Getting Fit In The Summertime

Summer offers the chance to get outdoors and be seen. We want to look good for the summer and also get outside. So, it makes sense to stay in shape and enjoy the summer weather at the same time.  Here are some ideas for you brought to you by Web MD.



Swimming

Swimming is a wonderful cardiovascular conditioner that also helps tones arms and legs, and it's very easy on the joints, says Stuhr.In fact, it's perfect for people who have muscle or joint problems. The weightlessness of the water helps them exercise pain-free.Swimming will increase your stamina, can help ward off diabetes and high blood pressure, and relieves stress, Stuhr tells WebMD.

Equipment: A swimsuit and maybe goggles.

Pros: Most people already know how to swim; it's fun, refreshing, and forgiving of excess weight or physical disabilities.

Cons: Not everyone has easy access to pools, lakes, or the ocean. Swimming is not weight bearing, so you should pair it with other activities such as walking or lifting weights.



Walking

You say walking's too pedestrian? Actually, it's one of the best lifetime sports.
"It's easy on the joints, you don't need a lot of fancy equipment, and you can burn calories, even though it's a more modest amount compared to some other activities," says Stuhr.Current national guidelines recommend exercise (such as brisk walking) for 30 minutes, most days in a week.According to the guidelines, walking for 30 minutes, 5 days a week, at a brisk pace (about 4 mph) will help ward off chronic disease."Your risk of heart disease, diabetes and high blood pressure go down as a response to just increasing your level of physical activity," says Stuhr.Beyond that, if you're trying to lose weight, you should shoot for 60 minutes of walking most days of the week. To keep weight off, get 60-90 minutes of walking most days.
Sound daunting? The trick is to incorporate walking into your daily life and break the time into several manageable spurts. Consider walking the kids to school or the bus stop in the morning, hoofing it to pick up a bag of groceries or run errands at lunchtime, and walking the dog or taking a stroll after dinner each evening.

Equipment Needed: Good athletic shoes are all you need.

Pros: Walking is a weight-bearing exercise (which means it's good for bone health) and helps build cardiovascular endurance. Almost everyone can do it, regardless of fitness level.

Cons: You may not lose weight as quickly as with some other forms of cardiovascular exercise.

Kayaking

Kayaking is primarily an upper-body sport, but it also works the muscles of the center of your body, back, and stomach.In fact, "many beginner kayakers fatigue early because they rely mostly on their arms rather than their core," says Brian Clark, a kayaking enthusiast and residence life management area coordinator at Roanoke College in Salem, Va.Beginners should start by taking a class or clinic in a pool or flat-water location."You'll learn how to roll the kayak, paddling technique, read the river and what to do for problems like getting pinned against rocks," says John Benson, director of the Sewanee Outing Program at Sewanee, the University of the South, in Tennessee.To prepare your body for kayaking, pay attention to working out your shoulders, abs, and lower back. It's also important to work on your flexibility, Clark says. Pilates and yoga are helpful for this.

Equipment: A kayak, a helmet, a, personal flotation device, and safety gear such as throw ropes. A neoprene or wet suit is good to have in cooler weather.

Pros: If you love the water, kayaking is a fun and scenic way to work out.

Cons: Equipment is expensive, and you need training before you hit the water on your own. For most of us, this is a weekend-only activity.


Jogging/Running

Jogging is terrific for your heart and lungs, and it improves your stamina. If you're trying to lose weight, it can burn calories more quickly than walking."On the negative side, running does put more stress on the joints -- the knees, ankles, and hips," says Stuhr.The key is to start slowly. The general rule is to increase your time or distance by no more than 10% each week."The reason we make that suggestion is not because the heart and lungs can't handle it, but the joints and muscles are a little slower to adapt to the stress of vigorous exercise," Stuhr says. Too much too soon, and you can develop tendinitis or a variety of muscle or joint problems.

Equipment: It's important to get a good pair of running shoes, and, for women, a quality sports bra. Pay attention to the surface on which you run. Paths and grass are softer, but they're uneven and could have holes. Concrete is harder, but good shoes help absorb shock.

Pros: Running is an excellent cardiovascular exercise. A 150-pound woman can burn 306 calories running for 30 minutes at 5 mph (a 12-minute mile). A study published in the Archives of Internal Medicine in 1999 found that aerobic exercise like running may be as effective as medication for treating depression in some people.

Cons: Running can be hard on muscles and joints and can cause injuries such as shin splints and tendinitis.

Cycling

Not only is bicycling an excellent cardiovascular exercise, but you can really explore your community by cycling to different neighborhoods or in parks, bike paths, or trails. Many people cycle to commute to work.

While running tends to target the hamstrings (the muscles in the back of your thighs), cycling uses the quadriceps (the muscles on the front of the thighs) more.

It's important to make sure your bike is fitted properly to your body; otherwise, you'll put too much stress on your back or knees.

"I recommend finding a bike shop or a demo program where you can try a bike out," says Tonya Laffey, a professional mountain biker and founder of MTB Chick Racing. "I would highly recommend getting a fit kit, which measures you for the bike."

When you're getting started, you want a softer seat but not one that is too wide, or you won't be able to get behind it, Laffey tells WebMD. If you're a woman, try a women's racing saddle. It will be more comfortable but may take some time to get used to.

If your gym offers spinning classes, they can help you prepare for biking outdoors.

It's also a good idea to learn basic bike repair, Laffey says.

Equipment: You need a bike, a helmet, and gloves with a little palm padding, which will absorb vibration and cushion your hands in a spill.

Pros: Biking is fun, can be used as transportation, and works different muscles than walking or running.

Cons: Equipment can be expensive. Cycling isn't weight-bearing exercise (the type that helps build healthy bones), so you'll need to couple it with strength training or another form of weight-bearing activity for optimum fitness.

Now you can get outside and be active this summer. If you would like to contact us with any questions or feedback, you can reach us by email.

Thank you for visiting!
Joseph A Jones & The Welllife Team

How To Stay Cool In The Summertime

      Summer is here.It is a beautiful time of year to get outdoors and spend time with friends and loved ones. That also means that you can get sunburn or even dehydrated.So, it is important to prepare for these wonderful outings. We compiled a very thorough list concerning what you should do to stay cool this season.



1)Select An Appropriate Sunscreen

• Check your sunscreens SPF. The SPF, or "sun protection factor" number, contrary to popular belief, does not signify how strong the SPF is. It tells you how long it will keep you protected (theoretically). For example: it is in how many minutes you burn x the number that tells you how long it should last (even though you should reapply often, say every few hours, or more often if you burn easily). So if you burn in 10 minutes of sun exposure without any protection, SPF 30 will keep you protected for 300 minutes (in theory!).

• Keep in mind that SPF is not cumulative. Applying one SPF 15 sunscreen and another SPF 20 sunscreen may give you slightly better coverage, but it does not add up to SPF 35.

• Look for both UVA and UVB coverage. This means that the sunscreen will block both kinds of damaging ultraviolet light.

• Look for a PABA-free sunscreen. Para-aminobenzoic acid, or PABA, was used in sunscreens for a long time, but it can stain clothing and cause an allergic reaction in some people.

• Choose a water-resistant sunscreen, if you will beswimming or sweating. No sunscreen is truly waterproof, so you should reapply the sunscreen frequently, according to package instructions.

• Choose a sunscreen that suits you. Some daily sunscreens aren't as gooey or smelly as some of the heavy-duty outdoor sport formulations. Some sunscreens come in spray-on, roll-on, and stick formats. Some sunscreens come with built-in insect repellent. Some even temporarily turn your skin a different color! If you dislike wearing it so much that you don't, it will do you no good. Wearing sunscreen need not be unpleasant, so smell and try different sunscreen brands and styles to find the one(s) that are best suited for you.

• The word "sunblock" is a misnomer. Sunscreen slows the effects of the sun on skin by absorbing, reflecting, and scattering UV rays, but it doesn't “block” (or stop) them.

• Apply the sunscreen generously. If you're using a cream, the amount of sunscreen you should use is about the size of a regular golf-ball, or 1 oz.

• Start ahead of time. Ideally, begin applying sunscreen at least a half hour before you go out.It takes approximately 20 minutes for sunscreen to become effective after it has been applied.

• Use more than you think you need. Most people do not use enough sunscreen, stopping at somewhere between one-fourth and one-half the quantity applied to test sunscreens.

• Don't just grease it on. Put a little on and rub it in. Then do it again and again, until you have a deep, penetrating layer of sunscreen. Do it right and you won't notice it at all and it will truly protect.

• Be thorough. Put it on the most vulnerable areas: the entire face and forehead, especially the nose and tips of ears, back of the neck, backs of knees, and arms. Make sure to cover all skin that will be exposed. Don't forget the tops of feet, if you're wearing sandals - sunburned feet can be very sore! Have a friend help with hard-to-reach spots like backs and shoulders.

• Keep your sunscreen relatively fresh. Expired sunscreen may not be as effective as recently-purchased sunscreen, but in general, any sunscreen is better than no sunscreen. If there's no expiration date, try it and see if it still works, or replace anything older than about three years.

 2) Cover Up.

• Light layers of clothing work best, in light colors which reflect heat, rather than dark ones, which absorb it. 

• Try a shell or tank top, and then wear a light camp shirt open over that. Natural fibers like cotton are coolest.

3Wear The Right Hat

• Choose a hat with at least a 3-inch (8 cm) brim all around. 

• A hat will also help to keep you cool. Baseball caps leave the ears and neck exposed, so they're not the best choice for sun protection. A hat will also help to protect your eyes from glare.

4)Wear Light-Colored, Loose Fitting Clothing.

•  It will keep you cooler and help prevent sunburn by reflecting the sunlight. 

• Be aware, though, that clothing may not block sunlight completely. In fact, an ordinary t-shirt may only be the equivalent of SPF 5. Look for clothing designed to block sun, even up to SPF 50, if you spend a lot of time outdoors.

5)Wear Sunglasses 

• Choose sunglasses that block UV light and wrap around to block light from the side, too. 

• If you're not sure whether your old sunglasses adequately block UV, ask an optometrist to have them checked. Long term exposure to UV light can lead to cataracts. Wear sunglasses in conjunction with a hat. 

6)Stay Hydrated. 

• Water is the best choice. 

• If you'll be exercising heavily, a sports drink can help to replace electrolytes.
• Drink in proportion to how much you perspire, but remember that too much too quickly can harm you. It's best to take frequent, moderate portions. Too much sugar, as in soda, can undermine the benefits of the liquid, and alcohol can dehydrate you outright. 

7) Stay Out Of The Sun.

•  Especially between 10am and 4pm, stay out of the sun as much as possible. 

• Finding a spot in the shade, carrying an umbrella or parasol, and scheduling outdoor activities to avoid those hours can help to minimize exposure. 

8) Limit Your Total Time In The Sun. 

• Roll up car windows and run the air conditioning rather than dangling your arm out the window. 

• Glass blocks UV light reasonably well.

9) Keep Cool 

•  If you have heavy physical activity to perform outside, try to do it in the morning or evening, not the heat of midday.

•  Choose a shady spot to sit. Sip a cool drink. Take a swim.

These useful ideas by Wikihow.com should be helpful so you can get the most out of your summer. If you would like to contact us with any questions or feedback, you can reach us by email.

Thank you for visiting!
Joseph A Jones & The Welllife Team

Your Guide To Bicycling

Doesn't that picture look fun to you ?  Wouldn't it  be nice to enjoy the wonderful weather outside and exercise ? This could be done through bicycling. Practical suggestions in getting started would certainly  help which we found from essortment.com.



First, make sure your bike fits properly. Do a squat low to the ground and stand. Now do a squat going half way to the ground and finally do a squat bending just a few inches before standing up. You found out by doing this that the easiest squat is the shortest and the hardest was close to the ground. Now you know why you need good leg extension in your pedal stroke. Your seat should be raised high enough so that without dropping your hip when pedaling, the knee will have a slight bend at the bottom of the stroke. You don't want to raise the seat so high that you end up having to over extend to make a complete stroke. In other words, your hip should not dip for the leg to make the bottom of the stroke.



When you pedal, keep your knees in over the axle of the pedal and not out. Many riders tire and their knees begin to drift out. Keep them near to the top tube for maximum strength. When your hands are on the bars, drop your wrist while riding and let your arms stay relaxed, this allows your lungs to expand quickly. Find a cadence that works for you. Try to keep your RPM (revolutions per minute) high, it's called spinning. Some people find they don't spin as well as others but try to keep the RPM at a high rate that works well for you. Older riders tend not to spin as much as a younger rider does.



Let's start with an exercise to improve your pedal stroke. This will teach your legs how to make the most effective use of their muscles. Ride your bike in an area that is somewhat flat. Clip out of one pedal, holding that leg slightly away from the crank and pedal with the other leg. When you first do this, you will notice your leg will jerk, try to control the stroke by thinking of wiping your foot on a doormat. As your leg nears the bottom of the stroke think of wiping the bottom of your shoe and bringing the leg back up. This will force the leg to rotate in a smooth manner. You should not be bouncing in the saddle and your leg should work on the up stroke. Remember, most of the force will be on the down stroke, but your leg can also work on the up stroke. This exercise is great to practice even if you're an experienced rider, to keep bad habits from forming. Pedal with one leg and then the other, until you feel you have the stroke in control. It will build muscle as well.



When you tire of that, clip in both legs, put the bike in an easy gear and spin like mad. Speed is not wanted; it's control that you're working on. Your butt should be steady in the saddle not bouncing. Keep doing this until you can sit in the saddle without bouncing at all while spinning like crazy. If you have a RPM readout on your bike computer, you want to do this at 120 RPM's. If not, just spin as fast as you can, that will be close to 120 RPM.



The fastest way to build up endurance and speed is to raise your maximum cardio limit with intervals. This works best with a friend, you don't need to train with another person but the competition will keep you from cheating on yourself because you will want to put out more with a little friendly competitive training. On a flat area, race as fast as you can for one block. If you're not in an area with blocks, use the distance of about a hundred yards. The next block or hundred yards you recover by going easy, without pushing a big gear to let your body rest. After that block or hundred yards, race the next as fast as you can. Repeat this exercise, as often as you want, it will raise your cardio level and by doing that you will see a quick improvement in speed and strength.



With distance, you want to increase your mileage gradually. Don't try to do fifty miles if you have only been doing ten miles. Each week add another three to five miles to your route until you reach whatever goal you have in mind. The reason to increase gradually is that your body needs time to adjust. There is a gland at the knee that keeps the joint lubricated and if you over do it, the gland doesn't have the ability to produce the lubrication fast enough. It needs time as well to evolve and produce what your body now requires of it. You must remember that you can't expect results in a week. If you have to train for some event in too short of a time, you could end up hurting yourself. Give your body time to adjust.



Hill climbs are tough and take the longest to improve on, with some basic guides to climbing, you can make it. Remember, every pound makes a difference. If you're overweight, hill climbing will be a struggle. If your bike is heavy, it will make climbing harder but of the two, body weight makes it the toughest. No matter what you're carrying in baggage, these pointers will give you an added edge to your climbing.



Choose a climb you're familiar with and know. Before you begin the climb, focus on what you're going to do. Start the climb easy; the most common mistake is to start fast, hit the wall and drop. Get as much oxygen in your lungs as you can by exhaling deeply, rather then inhaling. By purging your lungs of old air trapped deep in the tissues, your lungs will automatically fill up with fresh air. Exhale deep and start this before you begin the climb. Relax, the best thing for you to do is relax, let your upper body relax and your legs work. Keep your arms loose so that you can breath. If you tighten up, it constricts your upper body and you can't breath as well. Find a gear that's easy to use. Don't struggle in a gear that is too big for you to push. When you look up ahead and see a curve, think about standing out of saddle on that curve, then sitting down for the straight section. Curves tend to be steeper; by standing, you get more muscle in the climb and you use a different part of the leg, letting your other leg muscles rest a moment. When you get near the top, say the last fifty yards, give it all you got. Put it in the big chain ring if you can or go to a small tooth cog in the back, get out of saddle and hammer all the way to the top.



The secret is to take it easy in the beginning, let everyone pass you; you'll be passing them later when they're struggling while you're watching your pace, staying focused and exhaling. Don't let yourself become short of breath until the push at the end. If you're new at climbing, just getting to the top will be hard, so try it without the sprint until you're accustom to the work. If you find you're short on breath, or you tire and begin to struggle, then stop. You can't improve if you are struggling and out of breath. Stop; let your heart rate go down, take a drink or two of water, look at the view. You worked hard to get that high so look around and relax a few minutes. Now that you have recovered, the rest of the climb won't be as bad. It is better to stop and recover then to force yourself to go on. The next time you'll go further before you have to stop and soon you will do the climb without stopping at all.



When you start climbing well, there is another exercise to try. This one takes some care, you don't want to injure yourself, so if you feel pain in the knees, stop and back off. Wait a week before attempting it again and use an easier gear. Find a climb where the grade is slight. You want to climb in the big chain ring, making it as hard as you can tolerate to push the gear. Speed is not important. Push the gear as long as you can. Remember, don't go overboard, better to go with short times and a day off then to push and hurt yourself.



One last piece of advice. Bicycling is fun, if you aren't having fun in training then your pushing yourself too hard and you'll stop doing it. Keep the fun in cycling by including a relaxing fun ride with your training rides. It will help flush out the toxin build up in the cells from hard work and keep a smile on your face. Ride whenever you can, even if it's just a half hour after work or a ride in the neighborhood, you are out on the bike putting in miles.



Many times you won't see the improvements but your friends will. They'll see it before you do and one day that rider you always wanted to beat will struggle to keep up with you and not the other way around if you stay focused and practice these simple training techniques.

Now, you have all you need to know in getting started with bicycling. If you would like to contact us with any questions or feedback, you can reach us by email.

Thank you for visiting!

Joseph A Jones & The Welllife Team

Activities for the Spring Time

The changes of seasons is always something to enjoy. Spring arriving offers so much you can do indoors and outdoors. So, we came up with some suggestions for you brought to you by Country Living.

Outdoor Herb Garden

There's nothing like seeing that first new growth poke out of the earth to signal that spring is on its way. But you can recreate that feeling even if the ground is still frozen by planting an indoor herb garden and watching it grow. Pot some cuttings of rosemary, basil, thyme, and other favorite herbs and put them in a kitchen window. When the ground thaws, transplant your little garden outdoors.

Spring Clean Your Closet

Say goodbye to winter with a changing-of-the-closet ceremony. Now is the perfect time to pack away heavy woolens in favor of pretty blouses, and replace those old wire hangers with cushioned or wooden ones. Organize clothing by color and then sort by type (tops, pants, dresses) within each color

Creative Organizing

Getting organized doesn't have to mean hiding everything out of sight. Here, folding chairs are transformed into art when put on display, while still remaining within easy reach. Spruce up plain or scuffed-up chairs with a fresh coat of paint. For extra oomph, choose a bright color such as Glidden's Razz Berries to highlight one, and paint the others in tonal hues to soften the overall effect.

Time With a Friend

Schedule some quality time with a friend. Take a long walk together, and don't let a little mud keep you cooped up inside. Pull on a pair of rubber Wellies (find a selection at smithandhawken .com), then puddle jump with abandon.

Lavender

Scent your home with lavender. The herb's soothing fragrance subtly perfumes the air, and its purple flowers are just plain pretty. For bundles of dried lavender and other products, try lavenderfarms.com.

Marseille Soap

Start your annual spring-cleaning ritual with a load of laundry to freshen your linens and warm-weather clothing. Consider sudsing up the old-fashioned way with Marseille soap, which is gentle on skin but powerful enough to remove tough laundry stains. Before ironing, pour some scented linen water into your iron's well or spray directly onto each item to infuse fabric with a gentle fragrance. To purchase Marseille soap and linen water, go to loccitane.com.

Read more: Ways to Celebrate Spring - Country Living

We hope this gives you some ideas to get the most out of spring. If you would like to contact us with any questions or feedback, you can reach us by email.

Thank you for visiting!

Joseph A Jones & The Welllife Team

Valentines Day Gifts For Men

      We know you love February for one reason. That is Valentines Day. A day that your loved one showers you with gifts and tell you how much he means to you. It is also a holiday which makes you wonder what would he like this year. So,  we found a wonderful article  from sheknows.com that will tell you what kind of gifts men truly want for  this holiday.

Leather wallet
If you are shopping for your man, one of the most appreciated gifts is a new wallet. You can get a genuine leather wallet from Fossil for only $25. It makes a perfect Valentine's Day gift.

Cologne
You can't go wrong with giving cologne on Valentine's Day. You can buy it at a local department store or shop online for deals such as this Perry Ellis three piece gift set that features cologne, a deodorant and a body shampoo.

Watch
If the man in your life is always on the run, a new watch is a very practical Valentine's Day gift. If he's the sporting type, consider getting him one of the hip, new Oakley watches. Or you can go with a classic Seiko watch.

Cigars
Cigars have become more and more popular again in recent years. Even if you don't know what type of cigar he prefers, you can order him a 5 cigar sampler grab bag for Valentine's Day.

HD television
HD technology has advanced to the point where everyone should have an HD television. If you already have one in the living room, consider purchasing your man a Flat-Panel LCD HDTV for the bedroom.

MP3 player
Music always makes a wonderful gift. Give your guy an MP3 player such as the 8GB Apple iPod touch. He will be able to listen to his favorite tunes no matter where he goes.

Personalized golf balls
The one thing golfers can never have enough of is golf balls. For Valentine's Day, surprise your boyfriend or husband with a set of personalized golf balls that will have him thinking about you even when he's out on the golf course.

Briefcase
If he has a 9-to-5 job, one of his daily essentials is likely his briefcase. For Valentine's Day, consider springing for a high-end luxury briefcase for the office.

Sports Tickets
Chances are that the man who you are shopping for likes sports. One oftentimes overlooked Valentine's Day gift is sports tickets. Buy him a pair of tickets for a local game and go enjoy it with him or encourage him to go with one of his guy friends.

Lingerie
Although the lingerie isn't technically for him, he'll undoubtedly appreciate the gift - to say the least. Spice up your love life with a satin and lace teddy or a garter belt and stockings.

Well, now you know what he wants for Valentines Day and there are links you can use if you want to buy online.If you would like to contact us with any questions or feedback, you can reach us by email.

Thank you for visiting!

Joseph A Jones & The Welllife Team

Effective Ways to Empower Yourself

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     It is a new year and possibly a new you. With the beginning of every new year we make resolutions to become better. A resolution many women make is to be more empowered in their life. We have found real useful ways to do that through Karen Keller Ph.D Clinical Psychologist. Here is what she found.

When you feel empowered you can accomplish anything you desire.

Empowerment for women doesn't mean you have to burn your bra or spit at the end of the bar. It doesn't mean you need to be aggressive or stare down the nearest competitor with vigor.

But there are a few things you can do to set yourself on the road to empowerment.

1. Value relationships where you are an equal. This applies to both personal and professional relationships especially as women owned businesses where you are respected and valued as a person for what you believe and the ideas you bring to the table.

2. Own your voice. Be assertive with your opinions. Expect that others will listen. This doesn't mean to interrupt, only if you need to, but rather it's about getting your message across with clarity and meaning.

3. Identify words and language that support you, as well as men. Use words that show strength, willingness, and appreciation. Speak in a language that commands respect, honesty and openness.

4. Refrain from succumbing to the naughty jokes or innuendos at work. Once you participate in such banter your reputation suffers. You won't be taken seriously when you take on an issue.

5. Focus on what is beneath appearances. Compliment someone on who they are not what they look like or how they dress. "You really communicated your idea well in that meeting" goes a lot further than, "Gee, you looked good in there."

6. Talk about instances of improper treatment of women. Let people know you are aware of how you appreciate being treated with a certain standard.

7. Learn how to ask and negotiate. Be fair. Ask when you have earned it, not for any other reason. Be prepared to state your case and negotiate what will create a win-win situation.

8. Be confident in planning your career. Visualize your advancement, who you want as a mentor, or continuing education that will keep you in the loop for a promotion.

9. Be a risk taker. This will help you develop self-reliance in making decisions and solving problems.

10. Know and take care of your money. There's nothing like have a rock solid healthy relationship with your money. If you support your money, it will support you.

These are only a few of the ways women can begin to empower themselves in a world where they sometimes get passed over or go unnoticed. Empowerment for women means equality and recognition for the different gifts women bring to the table. You play a major role in setting the bar for how men and other women treat you, acknowledge your women power and support you. 

These important ideas can definitely lead to more empowerment in your life. If you would like to contact us with any questions or feedback, you can reach us by email.

Thank you for visiting!

Joseph A Jones & The Welllife Team