How to build an event planning portfolio

A huge part of any planner’s business is helping the client to visualize what you can do for them. Storefront and venue displays can often be helpful here, and hotels rely heavily upon them, but for the planner, there is no more important element than the portfolio.

A portfolio or whatever your social media photo booth needs, Keshot will help you completely customize the full experience for maximum brand exposure and return on your selfie photo booth rental investment. To complete your event planning portfolio needs, visit their website at https://www.keshot.com/.

As you plan magical weddings, sweet sixteen parties, or banquets, your portfolio will grow with different venues, themes, menus, and experiences. But what if you have never done a wedding before? How do you prepare your portfolio?

Keep in mind that a portfolio is there to help the bride and groom imagine the possibilities for their wedding. It is absolutely professional and appropriate to include representative photos of venues, plated food, and wedding themes, so long as you are able to deliver the vision depicted.

The notebook

The planner should have a very nice notebook, leather bound or otherwise (no grocery store binders), that can highlight aspects of every wedding. The notebook should be broken into Profile, Venue, Menu, Theme, and Packages

  • Profile:

This is where you start. The most important thing you are selling is you. This section should include your credentials, background, relevant experience, and most of all references. These are testimonials from people who know you and will comment on your abilities, organizational skills, client service, and the ability to deliver a fantastic wedding experience. This is where you begin to get the client excited about who they are hiring.

  • Venue:

Many wedding planners aspire to have their own venue as the business grows, and the best venues are designed with flexibility that allows for every theme of the wedding from rustic, to vintage, and beyond. Most venues have well-done photos that they will be glad to share with you for inclusion in your portfolio.

As you gain experience, be sure to have the photographer take photos that reflect your vision, so you can build your own book of work. Be sure to have a variety of locations with various capacities, and in different price ranges to serve your clients. Check to price regularly or have the venues advice you of pricing changes to avoid surprises.

  • Menus:

Nothing sells a catering menu like attractive photographs of the food properly plated. Linens and other details are important as well, but it is perfectly reasonable to reach out to local caterers and request professional photos of their catered offerings for your portfolio.

If the menu is to be served buffet style, the caterer should provide photos of the food and equipment. You want to ensure that your caterer shows up with a menu and serving items befitting the professionalism called for by your event. Be sure to have a variety of offerings to suit all events.

  • Theme:

Until you have well-done photos documenting your wedding theme options, you will have to be creative here. Local party rental stores have a number of items that can be rented as centerpieces and decorations to assist with wedding themes, and photos of these items well staged can help you customers imagine the theme options.

This is also a great way to expand your business with additional sources of revenue as you build a brand. Get permission of the happy couples you work with and include their images. It will help new clients imagine their own perfect day.

  • Other:

Some wedding planners like to provide their clients with checklists or follow along planners of their own to keep up with wedding timelines and details. This is a matter of personal preference, and should only be done where some money has been paid by the client in advance. The danger in this offering is that a client will use your tools to try to handle this themselves.

How to Charge For Your Services

  • Hourly

These packages include a set number of hours driven by a budget agreed upon by the client. Planners’ rates range from $75 to more than $150 per hour. Consulting packages typically billed by the hour consist of the client sitting down with the planner and asking questions based on the area or areas they need help in. This may be pulling together design ideas, confirming or suggesting a vendor or venue choices or ensuring that the client is on track and has not forgotten anything.

These types of meetings typically take place early in the planning process. These meetings are a great opportunity for the planner to upsell the client and recommend a Day of Coordination or even a Full-Service wedding package. Luckily for you, many times the client will realize they really do need more help than they had originally thought. However, these recommendations should be reserved until after the session has completed, as the client is paying you for your expertise, not your sales pitch.

  • Daily

Some clients want to be more involved in the planning of their event and hire a wedding or event planner to manage details on the day of the event. Charges for these events range from $1000 to $2000 dollars to manage the event for the day. Although this package is typically booked well in advance of the wedding, the wedding planner does not get involved until 1-2 weeks prior to the wedding day.

As a day of coordinator, responsibilities include creating a detailed timeline, contacting the vendors for formal introductions, confirming the day of contact information and reviewing copies of all contracts to clarify all contractual obligations of all vendors. After discussing the client’s vision the planner would be in charge of running the event. And on the day of the event, the planner’s responsibilities would be to be present at the venue and ensure every detail is set up the way the client has envisioned it.

As a Day-Of Coordinator, you should also be the liaison between the client and the vendors for the day. This greatly relieves the bride, for example from unnecessary stress, which is, in a nutshell, what being a planner really is about. During the event, the planner’s responsibility is to ensure everything runs smoothly. The goal is to adhere to the timeline, but in the event that this isn’t possible it is the planner’s responsibility to ensure that events are rearranged in such a way that incurs minimal cost and stress to the client, their families and their guests.

The package cost for Day of Coordination can vary widely depending on the area of the country, the size of the wedding and if there are one or two locations.

Full-service planners range from $3,000 to more than $10,000, depending on experience and demand. In some instances, these are flat fee engagements, and in others, the fee is a percentage of the total wedding cost ranging from 10-20%. Many planners who are well-established will only do full service since this gives them full control of the look and feel of the event upon which their name, and thereby brand depend.

In this package, the planner is practically running the show from conception to execution. Full-service planners recommend the vendors, which gives them the opportunity to work with vendors they are familiar with and can trust. They also typically are very involved with the planning of the decor, flowers, linens, rentals and printed materials. They also take care of all of the details included in the Day of Coordination package.

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Reusable female bio towels: How to use them and benefits

Discover the benefits of using bio reusable female towels, to take care of your intimate health and the environment.

The bio reusable female towels are ecological, practical and take care of the intimate feminine health. They are one of the products of intimate feminine hygiene result of the greater awareness of the care of the environment. The ecological feminine towels are comfortable and safe because like the disposable compresses, they protect from infections and do not cause irritations.

The reusable feminine pads are added to the novel products that in recent times have appeared on the market, designed specifically for female comfort during the days of menstruation. All have the particularity of combining the care of women’s health and the environment, from the use of the menstrual cup, made with medical silicone, to the novel probiotic buffers against vaginal infections.

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Benefits of ecological feminine towels

The ecological feminine towels are cloth compresses, in their greater composition of cotton, absorbent, waterproof and inolourous. They are reusable because they can be washed directly into the washing machine. Among those that can be found in the market, Lunapads Performa compresses, with a quick-drying cotton top layer and a super absorbent core, even to contain the most intense menstrual flow.

The care of the environment is a strong argument to look for alternatives to compresses. It is estimated, according to different studies, that on average a woman can use throughout her fertile life between 10,000 and 15,000 compresses or tampons, products that usually include plastic in its composition, material that is not biodegradable.

There is another reason to bet on the ecological feminine towels, and that is that they contribute to saving, and for that, you only have to calculate how much you spend per month in compresses or tampons and multiply it by 12 months of the year.

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How to use cloth compresses

The eco-friendly women’s wipes are easily placed in underwear, in fact, there are designs of reusable compresses with wings for comfort. Knowing how to wash the cloth compresses is essential to ensure that they are clean enough to be reused.

  • Wash in cold water and dry the compresses before using them for the first time.
  • Blood is best removed in cold water (too hot water fixes it), and when it is not yet dry. To ensure its cleanliness, let it soak and rub with a soft neutral soap and, later, it can be put in the washing machine, if possible with an ecological detergent.
  • Avoid using ba leaching or softening products.
  • Let them dry outdoors.
  • Store the compresses in a waterproof bag.
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Drinks to combat varicose veins

Drinks to combat varicose veins are a natural ally for your legs. Discover all the benefits of adding them to your day-to-day.

Drinks to combat varicose veins and to stimulate blood circulation in the legs, common discomfort and whose symptoms we can alleviate naturally. Varicose or varicose veins are one of the most common circulatory problems, whose prevention and treatment is also in our hands.

Varicose veins are much more than an unsightly problem that prevents us from showing off legs. They are a vascular disorder caused by weakness in the walls of the veins that progressively lose elasticity and widen, which in turn makes them need more space and acquire that meandering appearance.

Natural drinks for varicose veins

Eating a healthy diet is one of the key antiviruses, and this also includes beverages with natural ingredients, alone or in combination. Natural drinks to improve circulation and soothe the pain of varicose veins, and that in the case of infusions can take 2 times a day, after lunch and dinner.

Indian chestnut tea

varicose infusion

The infusion of horse chestnut helps reduce inflammation in case of varicose veins. For its preparation, boil horse chestnut bark (50 grams) in a liter of water for about 10 minutes. Remove and strain before drinking.

Infusion of bitter orange

The bitter orange, the bark, in this case, has beneficial properties to combat varicose veins, improve circulation and reduce swelling of the ankles.

Infusion of ginkgo

Ginkgo or ginkgo biloba, a plant native to China, strengthens the veins and prevents the formation of clots in case of varicose veins. To prepare an infusion, add 50 grams of ginkgo in one liter of water and boil for about 10 minutes. Remove, let stand and drink when it is warm.

Rusco infusion

The Rusco has anti-inflammatory properties, being a plant recommended for varicose veins problems. To take in infusion, add a teaspoon of butcher’s root in a cup of boiling water and let stand 10 minutes.

Juices for varicose veins

Varicose juices

If you prefer juices, here are the perfect natural combinations to improve blood circulation and combat unsightly varicose veins.

Carrot, pineapple and parsley juice

A juice with anti-inflammatory and diuretic properties. Put in the blender, 3 carrots, a branch of parsley, 2 slices of pineapple, a branch of celery and half a glass of water.

Grape and orange juice

A combination of flavonoids and vitamin C to strengthen the veins. You can prepare it with 2 oranges and 200 grams of grapes. You can also add half a pomegranate.

Cherry juice and ginger

A perfect solution to relieve the heaviness and pain of the legs. You can prepare it with 200 grams of cherries (pitted), an apple and a pinch of ginger.

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11-minute Kendall Jenner exercise routine

Being fit was never so easy or so fast, with Kendal Jenner’s exercise routine in record time.

Only 11 minutes. It’s the time you’ll need to get fit following Kendall Jenner’s exercise routine. An exercise routine that includes the movements necessary to activate all the muscles. Laziness or lack of time is no longer an excuse to adopt an exercise routine to get fit at home.

The little Kardashian clan sports enviable curves whose secret lies in taking care of diet and exercise, even with a busy schedule. A perfect routine to do when getting up and prepare to face the day with energy.

Exercise routine in 11 minutes

Thirteen exercises to perform in 11 minutes. The key is in the constancy and in following the routine every day.

30 seconds of forearm plate

48x48 forearm iron

We do not place upside down, resting on the forearms and the tips of the feet. We raise the body slightly until it is horizontal, maintaining the position.

30 seconds of classic iron

Classic iron 48x48

The classic version is the iron with the arms stretched. We place ourselves face down, with our arms stretched out and resting on our hands and the tips of our feet. We raise the body keeping the legs and the back straight.

15 seconds of a side plate

side plate 48x48

We stand sideways on the floor, resting on one hand and the other on the body. We raise the body, leaving the legs straight and without raising the feet. We stretch the other arm opening the hand.

Side plate with forearm support

Forearm Forearm Plate 48x48

Exercise similar to the previous one, with the difference that we lean on the doubled forearm. 5 repetitions with each side.

15 seconds of plate alternating leg/arm

Plate alternating arms 48x48

We place ourselves face down, with our arms stretched out and resting on our hands. Stretched legs. We raise the right leg and the left arm. Repeat on the other side.

15 seconds of dynamic plate

48x48 dynamic plate

We place ourselves face down, with our hands resting on the floor and our legs straight. Slowly bend the right knee, and then the left. Repeat in reverse.

Iron with a knee to elbow

We place ourselves face down, with our hands resting on the floor, and our legs stretched out. We bend the right knee until trying to touch the right elbow. 5 repetitions with each side.

20 abdominals

classic abs 48x48

The classic exercise that cannot be absent in a routine to be fit.

30 seconds of bicycle-type abs

Lying on the floor, emulating with the legs as if we were cycling.

20 seconds of abdominal vertical scissor

Lying on the floor, with legs stretched out, hands behind the head, we raise our legs in the air, at the height of the hips, and emulate the movement of the scissors.

Abdominal frog or Frog crunch

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Lying on the floor, we raise our legs at a right angle. We bend the knees, slightly opening the legs, and join the soles of the feet, 15 repetitions.

Abdominal crossed

crossed crunches 48x48

It consists of doing the abdominals trying to touch with the right elbow the left knee, and vice versa. 15 repetitions.

Leg Lifts

Lying on the floor, we raise our legs in a straight line, trying to maintain the position and lowering them again.

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Eight destinations inspired by ‘La Casa de Papel’

They are eight of the largest and most beautiful cities in the world which, in common, have urban, natural attractions and incredible views.

Have you thought about making a script for one of the cities that give the characters the name of La Casa de Papel? It’s like going around the continents of the world. Get inspired by the list of tips made by Kayak, a travel planning tool, in the EFETur Tours gallery.

Tokyo, Japan

Highlighted in the series, Tokyo is a modern woman and attitude. Its eccentric personality blends perfectly with the city that gives it its name, urban and energetic. With a mixture of religions, the city concentrates on important Buddhist temples. The Sensoji is perhaps the most famous and ancient temple of Tokyo. Meanwhile, the Meiji Jingu Shrine is a famous Shinto shrine, which can be enjoyed along with a walk through Yoyogi Park. The nostalgic lanes of Japan are a hit with locals and tourists alike, OK Yokocho – also known as OK Alley – is a bustling street with about 30 bars and unique restaurants, for those looking to get to know Japanese culture in depth.

The city’s newest attraction is Tokyo Skytree, the tallest tower in the world with a 360 ° view of the capital’s skyline. The Okutama area, away from the hustle and bustle centers, is filled with mountains, limestone caves, camping sites and hot springs, for an outdoor adventure filled with Japanese and American nostalgia.

The city has well defined seasons and the trip will be a unique and different experience in any of them. For those who want to save money, November is the month with average prices for lower airfares, according to Kayak history.

Berlin, Germany

Berlin is a city that offers plenty to do, no matter the time of year – a mix of attractions to suit all tastes. The museum at Checkpoint Charlie, part of the former Berlin Wall, as well as the bustling Holocaust Memorial, located near the Brandenburg Gate, are not to be missed programs to get to know the history of the city. Lovers of culture can visit the Museum Island, which houses the Berlin State Museums and works of art from around the world.

he Charlottenburg Palace, located in the heart of Berlin, has a gold gallery and a collection of porcelains that talk a lot about the history of the country. The East Side Gallery is the longest surviving section of the Berlin Wall, where more than 100 artists from more than 20 countries decorated the stretch of the interior wall with its artwork.

The Berlin Television Tower is the tallest building in town, where visitors can enjoy a unique 360 ° panorama of the city. For those who want to enjoy a more hectic trip, summer (June to August) is the best time. For those who like the chill, autumn (September to December) has milder temperatures and, on November, November is usually the month when tickets there are at the best average prices.

Nairobi – Kenya

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Charismatic and moving, the character Nairobi is guided by a strong maternal instinct, which combines with the capital of Kenya, which gives it its name – a city that mixes colors, flavors and a fauna that make it the ideal place to see nature closely. Tours around Nairobi usually include visits to Nairobi National Park, home to animals such as zebras, wildebeest, buffalo, giraffes, lions, leopards, hippos, rhinos and more than 400 species of birds. Inside it is the Nairobi Animal Orphanage and the Nairobi Safari Walk, an Educational Center where visitors learn about wildlife and habitat conservation. The Mamba Village park is home to ostriches and crocodiles and visitors have the chance to interact directly with the crocodiles and even hold young, always guided by an experienced team.

The Kenyan Bomas, on the Lang’ata Road, is a reservoir of Kenyan culture, where visitors can view exhibitions of traditional Kenyan houses – artifacts, dances, songs, and songs. The best time to visit Kenya is between January – the month when tickets are cheaper on KAYAK – and March, at the beginning of the year, and between June and September, when the probability of rainfall is lower.

Rio de Janeiro Brazil

One of the most beloved characters in the series, Rio is the youngest and shares the same lively energy as the capital of Rio. Who wants to know one of the most sought-after destinations in the country cannot fail to do some classic tours around the city. Leaving Praia Vermelha, the cable car takes you to the top of the Sugar Loaf hill, where you can enjoy the scenery from above. The Maracanã, which was once the scene of the most important classics of Brazilian football, offers a tour behind its scenes. At the top of Corcovado’s hill is Christ the Redeemer, one of the most classic and unforgettable tourist spots for those who visit the city.

The Museum of Tomorrow, with a pioneering proposal, is a wide space for debate and study about the future. Whoever wants to escape from the scorching heat of the Rio in summer, can travel to the city from June to August, when the temperature is milder and rains less. Due to the low season, August is the month when air tickets to the city are cheaper. For those who want peak season, January and February are the best requested!

Denver – United States

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With its urban location, the Denver Union Station Plaza may seem like an unlikely place to find fresh local produce. However, the station houses an urban beekeeping program, where it is possible to order sweets, drinks and other delicacies made with locally produced honey. The 16th Street Mall offers 42 outdoor cafes along the mall, making it the perfect place to eat and enjoy good coffee. Denver is the fourth busiest downtown in the United States and features such attractions as the LoDo Historic District, the oldest neighborhood, and home to some of the city’s top restaurants, galleries, shops, and boutiques. At the Colorado State Capitol, you can have a panoramic view of the snow-capped peaks.

The Denver Museum of Art is comprised of two impressive architectural buildings – one of which is a fortress structure of the Italian architect Gio Ponti and the other a structure reminiscent of a titanium crystal with peaks and shards designed by Daniel Libeskind. Inside is the largest collection of indigenous art in the world and works by European masters, Old West classics, and traveling exhibitions. Summer (June to August) is the most popular time to get to know the city, with warm afternoons and cool nights. For those who have the price as the main factor, the month of March presents the cheapest ticket prices, according to Kayak history.

Moscow – Russia

Moscow, the capital of Russia, is up because of the world football. To take advantage of the city, a walk around Red Square is a must-see and one of the most popular tourist spots in the city. The area houses important buildings, such as St. Basil’s Cathedral, and is part of the history of the destination. As you walk through Moscow you can see some of the seven famous skyscrapers known as Stalin’s Seven Sisters, with an iconic architecture, built to celebrate the victory of the Soviet Union in World War II.

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The Kitay-Gorod neighborhood has bars, restaurants, and nightclubs, suitable for travelers who want to enjoy Moscow’s nightlife. The Bolshoi Theater, located in the heart of Moscow, is one of the largest opera and ballet theaters in Russia and the world, where more than 800 operas have been performed. Winter in the city (December to March) is very strict. Already the mild temperatures take place from June until September, when it is possible to enjoy more. To enjoy lower prices, March is the best requested.

Helsinki – Finland

The capital of Finland, Helsinki is a vibrant coastal city with beautiful islands and large green parks. The pace of the city is quiet and, at the same time, invigorating, with great restaurants and nightclubs. Design, architecture, culture, and shopping are cool things to explore on site, plus natural areas like parks, forests, lakes and the coast. A third of Helsinki is covered by green areas and offers possibilities for outdoor activities and relaxation.

The Restaurant Day is celebrated every year with a major worldwide festival of food every third Saturday of May. In that period, anyone can set up a restaurant anywhere. This means that ordinary people can be chefs and sommeliers, ensuring plenty of fun and food, as well as wonderful encounters and memories. The best time to visit the city is between spring and summer, from May to September, when temperatures are milder, as winter has very cold temperatures – as is the character temperament of the series that got its name. In January, in the offseason, on the fly tickets prices fall – along with the temperature.

Oslo – Norway

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Oslo is a place full of energy, with a modern gastronomy, in addition to much fashion and art. Iconic buildings are changing the face of the city, but it still maintains ties with nature. No wonder it was named Green Capital of Europe in 2019 for its dedication to the preservation of natural areas. Walks through the forest dives on the fjords and musical concerts are part of the city’s energy. All of Oslo’s neighborhoods offer something special and are easily accessible on foot, by public transport or by bicycle.

During the winter, it is possible to look for activities such as ice skating and skiing. Oslomarka, the huge forest on the slopes of the hills surrounding the city, offers an immense network of public trails for cross-country skiing. The Oslo Winter Park is the largest ski resort in the city and is just 30 minutes from downtown, with slopes for children, beginners, and experienced skiers. Between May and September, the temperatures are milder, which guarantees a more peaceful journey. To save money, the best month is March, when airfare there is cheaper in Kayak.

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Exercises to tone while watching television

Leave laziness behind, and take advantage of the moments you watch TV to tone up your muscles with these exercises.

You have no excuse! Neither time nor laziness will be a justification for not exercising, because with these exercises that we propose you can tone your body while watching television. Whether you are lazy or hopeless for sports, exercising while watching your favorite movie will be a way to make the most of your time and stay in shape. Attentive!

First of all, it is important that you know that you can take advantage of the resources of your room to train. For example, you can do some exercises on your sofa, as long as it is firm enough, the carpet is ideal for floor exercises, and the chair, table, chairs or puffs can help you perform some exercises. Now, take note of the exercises you can do while watching your favorite series on television.

1. Triceps on the couch

Hold on the edge of the couch with your palms resting on the seat and your fingers forward. Stretch, so that your butt is a little bit ahead of the edge, in the air, while your then together will remain on the floor, as if you were going to sit down. Lower your core to the ground, with your back straight, and climb back to the starting position. You can make variations of this exercise by lifting one foot while raising and lowering or extending the leg. Ideal to make arms while watching television.

2. Bicycle on the carpet

Lie on your back on the carpet while watching TV and start making bicycles. Raise the knees at the hips and hands holding the neck (Do not pull your neck, just a point of support). Begin to ‘pedal’ by bringing the right knee to the left elbow and vice versa. Repeat several times. You’ll be so entertained watching TV that you will not even notice.

3. Jumping jacks with squats

Take the opportunity to do some cardio and tone your thighs and buttocks with this combination of the famous jumps jumping jacks and squats. Make a jump opening and closing the legs and arms and then low down doing a squat. You can watch television while you exercise.

4. Lateral leg lift

It is one of the best exercises to do while watching TV because you can do it from the couch. Lying on your side with your head resting on your hand, lift your stretched leg, hold for a few seconds and lower yourself. When you have done a series of about 20 repetitions, change position and get on the other side of the sofa to repeat the exercise with the other leg without you stop watching TV. It is such a perfect exercise that you can even do it while eating popcorn … Maybe it is not recommended, but at least you will subtract some calories.

5. Split squats

Split squats or stride squats can be done anywhere, also while watching television. Stand with your feet open at the hips in front of the television, with enough space to make the stride. Stride forward, bending the knees, return to the starting position and repeat with the other leg. You can increase the intensity with weights or by supporting the back leg on the sofa or a chair, doing several repetitions with the same leg.

6. Table while watching TV

Repeat 20 or 30 seconds of plank or board, but instead of resting your feet on the floor, you can do it by resting your feet on the couch, similar to how the model does with the fitball.

7. Dance in front of the TV

When you see musicals, movies with animated music or music concerts on TV, take the opportunity to dance a while at your leisure. That will make you tone up, burn fat and have fun for a while, much more than if you were left lying on the couch. Let’s move!

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Spring Summer Skirts 2018: Best looks

Discover the trend skirts for the spring/summer season 2018. Take note of the best looks with the skirts that are fashionable.

Skirts are versatile garments. The good thing about skirts is that you can combine them with multiple top parts and accessories and although we tend to pigeonhole a bit at times, there are actually many styles that we can try, just dare a little. For spring/summer, 2018 trend skirts are dominated by the asymmetry and the long midi that for some years now is hitting hard. We also find a return to the nineties style with classic denim skirts in cut A or with buttons, very suitable for those who have curves in the hips area because they create balance and can be combined with almost any part of the top. We bring you the best skirts for spring/summer 2018 and the best looks what you can create with them Ready to choose your favorite?

Skirts spring/summer 2018: Look skirt with buttons

Skirts of spring summer 2018

One of the models more trend for this season for this spring/summer 2018 are the skirts with buttons. These are skirts (both long, midi and short) with buttons in front. This type of skirts is perfect for informal and summer looks. We recommend that you bet on a skirt with check pattern, long midi, with contrast buttons and front belt. You can combine it with a body or a tank top.

Fashion skirts: Look with pareo skirt or wrap skirt

skirts spring summer 2018

Pareo or wrap skirts are ideal for spring and summer. These are skirts that simulate a pareo. Choose a model in a satin and patterned fabric to give a more elegant touch to the final look. These skirts usually have a cross design and a knot closure, details that give an upgrade to any outfit. Bet on combining the skirt with a flat shirt adjusted in black or white, something simple but works.

Spring Summer Skirts 2018: outfit with the denim miniskirt

skirts spring summer 2018

Among the fashionable skirts of autumn/winter, 2017 were the renewed cowgirls. This season of spring/summer 2018 are again the stars, but with different airs. The cowboy miniskirts are filled with unique details such as studs, glitters or zippers. We love the outfit of the photo with a flared denim miniskirt and heart studs. These skirts are ideal with a printed shirt or with a logo. Without a doubt, the denim miniskirt has returned with great force.

Skirts trend: look with skirt handkerchief

aldas spring summer 2018

The hanky skirt will be the star skirt of the new season. These are skirts with a finished tip or asymmetric. We recommend that you choose a high waist skirt, with a long midi and with an elegant and fun graphic pattern. These types of skirts can be worn on almost any occasion and are great with a Bardot top or short top. Or do you like this type of skirt?

Fashion skirts P / V 2018: look with paper bag skirt

skirts spring summer 2018

Paper bag skirts are those that have a high ruching waist. The paper bag pants were in style last season and now the paper bag skirts are coming. Choose a model in a light and informal fabric so you can wear it perfectly in summer. Paper bag skirts should always be combined with top garments that can be put inside. Never tapes the waist of these skirts since the grace resides in that area of the garment.

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Spiritual podcast to relax and be well

Spiritual podcast to recover the emotional balance and that you can listen to whenever you want from your mobile device.

Listen to spiritual podcasts to relax is an increasingly common practice since the main advantage is that you can listen when and how you want. Podcasts or multimedia files can be downloaded directly from the internet and stored on mobile devices or computers.

Relaxation podcasts add to other resources to improve mood, such as mobile applications to control stress or new chatbots to help reduce anxiety. Mobile devices (smartphone, tablet …) have become a tool to make health care easier, in this case, emotional health. We invite you to put headphones, play and start to relax with these podcasts to reduce anxiety.

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Spiritual podcast to meditate for a few minutes a day and promote relaxation, a tool to relieve anxiety and stress, combat insomnia and improve concentration. There are a lot of podcast listening apps (iVoox, iTunes, Soundcloud, Pocket Cast, Podcast Republic …) and dedicate a few minutes a day to feel better.

Meditation Podcast

The podcast is a format that adapts to what you need at all times, and there are situations in which it is convenient to stop, relax and forget everything before they can overflow. Just by giving the audio player on your mobile or computer you can enjoy the benefits of meditation to be well.

If you have trouble reconciling the floor, or you wake up at night, listen to this guided meditation to sleep.

Relaxing music podcast

Spiritual podcast to relax and be well

Listening to music is good for your health, favoring relaxation and releasing tensions.

And a proposal to improve the mood with a little more rhythm.

Podcast on demand, because you can choose the theme, duration, download them easily and store on your device those that have been most interesting to have them always at hand and listen to them at any time of the day. The lack of time is no longer an excuse because the mobile phone is a perfect support to enjoy these contents. We can take advantage of travel in the car or public transport, waiting or any time of free time.

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How much cardio exercise should I do to lose weight

Cardiovascular exercise is one of the best allies to lose weight. However, how much cardio do you need to achieve it?

We know that anyone who wants to lose weight should make a correct combination of diet, strength exercises and cardiovascular exercises. We also know that cardio exercises are almost essential to burn fat, although we must not neglect the strength exercises that will help you tone and generate muscle while losing fat. However, many people who are on a weight loss diet wonder how much cardio do I need to do to lose weight? The answer will vary in each case. Keep reading if you want to know more.

Cardio and calories: knowing your relationship

When a person goes on a diet and begins to do cardio exercises and strength to lose weight, it is important that you understand how your calorie system works in your diet, so you can calculate how much cardio you need to do.

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The cardio is directly related to the loss of calories, but it is not a miraculous method to lose weight since everything will depend on the total computation of calories that are ingested and burned.

Let’s give a practical example:

Imagine that your usual caloric intake is 3000 a day. It is estimated that to lose a pound of weight per week (about 450 grams) you need to lose 3500 calories in total, that is, be in a calorie deficit of 3500 a week or 500 calories a day.

If your diet is restricted to 2500 calories a day, you will lose one pound in a week without the need to exercise. However, as the weeks go by, you will end up entering a metabolic loop or tomb. You will not be able to continue in a continuous calorie deficit, that is unsustainable and unhealthy, so there will come a time when you will find your limit of reasonable daily calories and you will stop losing weight.

This is where the exercise comes in and why it is so important. In addition to helping you tone up your muscles and get fit while you lose weight, exercise (mainly cardio, although everything as a whole) will allow you to balance your calorie deficit with an adequate and healthy daily caloric intake.

For this you have two options:

  • Eliminate the deficit completely with cardiovascular exercise: for this, you will need to do between 30 and 40 minutes of cardio a day, 7 days a week. This option allows you to have an average caloric diet, as long as it is healthy.
  • Combine the deficit with less calorie intake and cardio: in this option, you will slightly restrict the diet and you will do cardio 5 days a week for 30 minutes.

The last option is much more affordable for those people who start from zero on a diet and are not used to exercising. It is also a good option for those who have too high a calorie intake in their usual diet and it is necessary to lower it for when they lose the necessary weight they learn to maintain themselves.

The type of cardio is also important

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In addition to the above, we must take into account what type of cardio is performed, because not all cardio exercises are the same and, therefore, not all burn the same calories. For example, 20 minutes of HIIT cardio with high-intensity intervals equals 40 minutes of average cardio exercises.

To understand us, it is not the same to go for a run and do a routine where you have moments of great intensity and others of moderate intensity that go out running constantly at a moderate to smooth speed. Although both are cardio exercises and are healthy, in the first you will lose many more calories at the same time as in the second case.

Therefore, it is important to take this into account and choose the type of cardiovascular exercise that really suits your diet, your physical level, and your needs.

Excessive cardio can be harmful

One of the mistakes in which most people who want to lose weight and start doing cardio fall is that they do it in excess, which can cause adrenal fatigue and generate the opposite effect that you want to achieve: gain weight. In addition, it can wear down your muscles, joints, and bones, especially if you do not combine it with strength exercises.

Other disadvantages of excess cardio are that it usually leads to a loss of general energy, makes you lose efficiency in the gym and you can experience a loss of strength, which causes a decrease in motivation to go to train.

Therefore, it is important that you do cardio if you want to lose weight, but in fair measure and controlling the combination of diet and exercise for the deficit of calories. In addition, it is recommended that you combine cardio exercises with strength exercises to ensure correct toning of your muscles.

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One-minute exercise routines that work

Any time is good to take advantage of an exercise with these one-minute routines. Attentive!

Exercise is essential to be in shape and feel good, but the gym or a sports activity are not the only ways to exercise. Although it is recommended that you maintain some type of training at least three times a week, we know that there is not always time for it. Therefore, a good suggestion is to make the most of the day and find good moments to do one-minute exercise routines that will help you improve your fitness and keep you fit.

One Minute Exercise Routines

Do not misunderstand us, if you only do one of these one-minute exercises once a day, it is difficult for you to define muscles or burn fat. That will only be achieved with good training and proper nutrition. However, you can improve your performance by practicing one-minute exercises taking advantage of different times of the day, which will help you stay active and healthy.

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The idea is to do them in the same way as high-intensity interval exercises or HIIT, that is, a powerful exercise for one minute resting another minute.

But if you do not have time to do repetitions, simply incorporate some exercises into your daily routine to help your body stay in shape. Also, this will compensate in some way the days that you can not (or do not feel like) going to the gym.

Attentive, because you will be surprised to know the number of one-minute exercises you can do in routine situations of your day to day.

  • In the bathroom in front of the sink: before taking a shower, take a minute to do squats or squats. You will work your legs and glutes and you will hardly notice the time.
  • While combing your hair: Practice lateral leg lifts, tone glutes, and hips.
  • One minute going up and down stairs: Exactly! If you have stairs at home, use them to the fullest for one minute every day. If you do it at a good intensity, it will be a very effective cardio exercise.
  • While you’re in the back row: Take advantage of those occasions when you have to wait in the bank, the super or the bus to work calves. Standing, start to get on tiptoe going up and down. It is a fantastic exercise! Remember to stretch your legs before and after to avoid injuries.

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  • Exercises while watching TV: Instead of throwing yourself on the couch without doing anything, take the opportunity to move your body a bit while watching your favorite series, doing squats, sit-ups, legs, push-ups …
  • Waking exercises: We recommend these exercise routines to be done in bed upon awakening that will not take more than a couple of minutes and will help you start the day with energy.
  • Bicycle on the carpet: Maybe at some time of the day you like to throw yourself on the carpet. Get on your back and take the opportunity to do some cycling with your legs.
  • Weights while cooking: Are you going to cook rice? Take the opportunity to make a pair of weights with two bags of rice or similar for one minute before putting on paella. For example, you can do one of these 10 dumbbell back exercises for a minute. That easy!
  • In your facial cleansing and hydration routine: Our face also needs to exercise to stay young and toned. In facial cleansing in the morning or at night, take the opportunity to do this complete routine of anti-wrinkle facial exercises. With one minute of exercises will suffice.
  • Exercises while you work: Believe it or not, you can also take advantage of working time to exercise. For example, you can do crunches while sitting at the computer or these exercises to tone legs while you work. In addition to taking the time to tone up your body, you will avoid the famous ‘backside of office worker’.

How about? As you can see, you can exercise effectively at different times of the day in just one minute. Remember, make the most of the time and stay active.

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