A move is a big deal. Not only is the anticipated change of environment a possible cause for concern, but moving all your belongings can be hectic too. While hiring a mover helps to literally take some of the load off you, there is a need to be careful in making your choice. There are a lot of scam companies posing as legitimate movers that may try to rip you off. Others are simply not professional enough and you risk damage to your precious possession in their hands. To avoid such issues, here are some tips that may help.

Get a referral: one of the simplest ways to hire right is to get a referral from someone who has completed a move recently and can recommend a good moving company for the job. Ask your friends, neighbors or colleagues for help or check online for genuine review about trusted movers. A great example of a trusted referral company is one of our partners Quality Movers Escondido.

Inventory: Typically a good moving company will ask to take an inventory of all the things you want to move. Since the weight of these items and the space they will occupy in the truck is a major determinant of the price, you will be given an estimate of the moving cost once this inventory is concluded. Typically the company would also ask for your moving plans as this will contribute to how much you will be charged for the service. You should do your own inventory as well to ensure everything is covered.

Check the estimates carefully: Be sure to check the rate quoted your movers. Also, ensure that every detail is specified and you know what you are paying and why. Be sure to compare multiple quotes by different moving companies too.

Check for license and insurance: A move within a state requires your movers to at least have a state license. For a move across states, ensure that the company is licensed by the United States Department of Transportation. Insurance is important as well. You don’t want an uninsured company handling your move as this might lead to issues if there is an with your property during the move. You also need to know how much liability the moving company will be taking in case of damage.

Get a contract: it is important that you get every detail about the deal in writing. The contract should contain everything from the estimate to any extra fees that may be accrued in the process of moving your stuff. Be sure that each of your belongings is listed. You have claim over any item that isn’t included in the contract so be sure to check before you sign the dotted lines.

Additional tips-Types of moving companies to avoid

• Avoid companies that have made a suspicious name switch recently (or companies that switch name too frequently)
• Companies with no insurance
• Companies that ask for a large deposit
• Companies that ask you to sign a blank document

Conclusion

When it comes to choosing the right moving company, be sure to check and verify the company before you hire to ensure the safety of your precious properties.

“You must stretch!”

This is most likely a very common saying used by athletes, exercises and most especially weight trainers. They would have been told severally that increasing the flexibility of their muscle-tendon body part makes weightlifting and other exercises more efficient and may help to prevent injury or muscle soreness. This is a very crucial reason why stretching is often included in the warm-up and cool-down phases of exercise.

Even though Stretching before exercise is extremely common, it is very easy to overlook the benefits of stretching and take them for granted. Research has shown that stretching prior to exercise, including weightlifting, helps to improve the elasticity of the muscle, improve the circulation, strengthens muscle tone, and even prolong the workout duration.

Many experts recommend stretching both before and after weightlifting but we would focus majorly on the benefits of stretching before weightlifting.

1. It increases the Flow of Oxygen.

Stretching before lifting weights helps improves the flow of oxygen throughout your bloodstream. That way, your muscles receive enough oxygen and this would reduce the tightness, aches, pains, and even injury that you would have experienced while exercising and lifting weights.

2. It relieves Tight Muscles

Stretching alleviates tight and tense muscles especially hamstrings, which is one of the major causes of pain in both the knees and legs. You don’t have to do the complicate stretches, the simple 90-degree test pose is just alright; just pull one leg forward to your upper body. Gradually, as you gain more flexibility, your challenge would be how close you can pull your leg to your upper body.

3. Longer workouts

Stretching helps you to loosen the muscles and tendons, you are able to get relief from muscle fatigue. That is why this type of warm-up is advised to “awaken” the dormant areas in the body so that they can function just like before. This enables you to exercise and burn calories for a much longer period of time.

4. Prevent Muscle Soreness after Exercise

Delayed-onset muscle soreness (DOMS) is when you get sore after an exercise session. Stretching before or after exercise has long been recommended as a way to reduce this soreness.

5. Injury Prevention

Your muscles are unable to elongate properly when there is a lack of oxygen supply to them, but if you stretch properly, there would an improvement in coordination and your muscles are less likely to experience any rip or tear.

There are several types of stretches to incorporate into a training routine. These include:

Static stretches – they are performed in specific positions for a stipulated amount of time. They are performed between workouts to help release muscle tension.

Dynamic stretches – these are done while moving through positions while maintaining a comfortable range of motion. They help to improve the range of mobility both in sports and daily life.

Passive stretching – this uses an external force, such as your own body weight, a stretching device, etc. It helps the muscles relax while the external force holds you in place.

Active stretching – here, you actively contract a muscle in opposition to the one being stretched. The opposing muscle feels the stretch, while the muscle being stretched actually gets relaxed.

–

Our Terms of Service.

Is your blood sugar level perfect? Do you take 8 to 9 hours of sleep in a day? Have you started taking raw vegetables and fruits daily? Do you go for workout thrice a week? There are so many questions that can be created if one claims that he/she is healthy. Well, it is true that nobody is perfect in this world. Despite taking much care of your health, there is a lot which we forget doing or to eat. These 5 healthy habits can give a miraculous turn to your life. So, try to focus on following the given habits from now.

Make a Quintessential Diet Plan

There is a reason to keep this point on the top of the list. Whatever you eat has actually a direct impact on your physical as well as mental health. Every other trick to stay healthy is done after taking a good diet. The addition of fruits and raw vegetables in the diet plan are enough to give you extra strength for spending a day well. Try to avoid taking junk food, do not overcook the vegetables and prefer the white meat as compared to the red meat.

Increase Your Intake of Water

The disruption in metabolism is common with the lack of water in the body. Your body weight requires 60% of the water. Take at least one liter of water a day to fulfill your body requirements.

Take the Walk Breaks throughout the Day

The sedentary lifestyle is highly responsible for causing various physical and mental diseases in the human body. Why don’t you take some break of 5 to 10 minutes from the busy schedule and go for a walk? This practice is necessary to burn the fat from your body which creates because of sitting straight after eating.

Change Your Sleep Routine

Be ready to welcome the risk of cardiovascular disease, high cholesterol problem, depression, weight gain, and many other issues if you don’t take enough sleep at night. The 7 to 8 hours of time is ideal to sleep but only at the night. Do not take caffeine-based drinks before going to bed. Use the diffusers to keep your room’s environment fully fragrant for better sleep.

Go for the Early Morning Walk or Exercise

Morning exercise is not the only condition for a healthy lifestyle. You can also go for a simple walk but try to wake up early in the morning. It will definitely have a positive impact on your health.

Plan Before Doing Anything

Well, the to-do list can help you much better to improve your lifestyle. The proper timetable would let you know when to eat, when to go for a walk and when to sleep etc. Otherwise, there are higher chances that you’ll miss taking a salad bowl one day and the morning walk the other day. People who follow the schedules strictly are happier and more satisfied than us. So, plan today for a better tomorrow.

You’re already aware how important it is to maintain good health and lead a healthy lifestyle. Usually, the human body will function well depending on how one treats it. A healthy body not only decreases your risk of developing serious illnesses such as stroke, the heart disease, and cancer but also ensures you have a more active, productive, and fulfilling life. Whether you have a fitness routine and have attained your target weight or you’re still trying to develop healthy habits, it’s important that you maintain a healthy status. Your body health is perhaps the most important thing you have which is why you must do everything possible to maintain a healthy lifestyle. Learn what you’re supposed to do to maintain your and your family’s health.

Stick to a Workout Routine you Love

Most people want to enjoy what comes with having a healthy body but aren’t ready to do what’s necessary. Regular physical activity will provide you with numerous benefits including strengthening your muscles and bones, controlling your body weight, improving your mental health, and more. It doesn’t have to be complicated. Walking can help you stay active every day. It’s recommended that you be involved in activities that help in raising your heart rate. Any amount of physical exercise is better than not having any. 30 to 60 minutes a day would be good.

Eat Healthy

Whatever gets to your body really matters and is closely linked to your overall body health. Some say that food is food. No, this is wrong. Maintain a balanced diet and go for healthier food options. Don’t ease up your diet plan or even consider changing your eating habits because you’ve reached your weight loss goal. Track your caloric intake every day and be sure to incorporate a wide range of nutritious foods in your daily diet.

Get a Full Night’s Sleep

Well, there’s so much to do and accomplish in your daily life, but that doesn’t mean you need to compromise your time to sleep. The quality and quantity of sleep you have every day impacts your overall body health. If you’re an adult sleeping at least six to eight hours is recommended. Be sure to turn off your PC, and using smart phones as you get ready to sleep. Also avoid caffeine and heavy foods after 6pm.. Give your body time to slowly wind down as you prepare to get to bed.

Stay Hydrated

Eating healthy, maintaining an exercise routine, and consuming enough water go hand in hand. Drinking water not only keeps your body hydrated thereby improving your body functions. While you can go for days without food, water is something your body can’t function without. Remember the human body comprises of about seventy five percent water.

Always Track your Progress

Your body does speak to you. You should not only track your workout routine and food intake but listen to your body for any signs in an emotional, physical, and mental form. When performing stretches and other exercises, proper positioning of your body is vital. The fact that you’ve achieved your fitness goals doesn’t mean it’s time to take a break from assessing your progress.