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Maya Jama on her skincare routine, social media habits and nurturing friendships

The Love Island presenter spills on her wellness regime

7 Essential Fitness Skills Every Man Must Know

👉We're wearing TLF. Use our code TLF-BUFF for 15% off at 🍖🥦 Buff Dudes Cookbook: 😎 JOIN THE BUFF CLUB: 👉GRAB OUR WORKOUT PLANS: 👉 👈 Subscribe to our newsletter for weekly food recipes, exercise tutorials and Buff Dudes updates Essential skill 1 Balance: This is the foundation of all movement. Good balance improves coordination, creates better posture, reduces falls, and helps with activities like carrying objects or playing sports. Here are two great exercises to help you become balanced: Single leg stands: Stand on one leg for 30 seconds, and then repeat on the other side. Hold onto something for support if needed. (Beginner) Walking on a balance beam: This one helps to improve focus and core engagement. (Intermediate) Essential skill 2 Running: A basic human function, running improves cardiovascular health, builds leg strength, and is a great way to stay fit. Whether you’re using it for cardio, sports or even evading danger - running is one of the most essential skills we as human beings possess. Here are two great exercises to help you become a better runner: Interval training: Alternate between periods of high-intensity running and recovery speed walking. (Beginner/Intermediate) #fitness #workout #exercise Running drills: High knees, butt kicks, and jumping rope while moving forward improve running form and coordination. (All Levels) Essential skill 3 Crawling: It’s not just for babies! Crawling improves core strength and shoulder stability. Staying low under smoke, squeezing through tight spaces, or performing military drills - crawling offers stealth and access in tough situations. Here are two great exercises to help up your crawling game: Bear crawls: Improves core and shoulder stability. Start on hands and knees, then alternate opposing arms and legs while keeping your back flat. Slow and controlled is the name of the game. (Beginner/Intermediate) Inchworm: Great for core and upper body strength. Start standing, then walk your hands down until you’re in a plank position, then walk your feet back up to meet your hands and repeat. (Intermediate/Advanced) Essential skill 4 Jumping: Improves explosive power, leg strength, and coordination. In addition to sports, jumping will help you clear obstacles or help you grab items just out of reach. A good jump can literally be a lifesaver. Here are three great exercises to help you increase your jump: Squat jumps: Builds intense power. Do a bodyweight squat then jump explosively as high as you can. (Beginner/Intermediate) Box jumps: This helps to increase your jump height. Use a sturdy box, and jump explosively to land on top, starting with a shorter box and progressively working your way up to taller ones. (Intermediate/Advanced) Single leg hops: Improves balance and leg strength. Hop on one leg for repetitions, then switch. (All Levels) Essential skill 5 Climbing: Builds upper body strength and grip strength. In addition, climbing can benefit many sports like gymnastics or kayaking. Daily activities will improve as well, due to climbing’s focus on increased strength and flexibility. Here are two great exercises to help you become a better climber: Rock climbing gyms: The safest way to learn and practice climbing techniques. (All Levels) Pull-ups: Builds upper body pulling strength essential for climbing. (Beginner/Intermediate) Essential skill 6 Lifting: Essential for everyday tasks and helping to build overall strength. Learning proper lifting techniques prevents injuries and back pain. Here are two great exercises to help you learn to properly lift: Deadlifts: Builds total-body strength, improves posture, functional movement and athletic performance. (Beginner/Intermediate with proper form) Squats: Builds lower body strength, improves core stability and greatly helps to improve everyday activities. (All Levels) Essential skill 7 Carrying: Goes hand-in-hand with lifting. A strong core and proper technique ensure you can carry objects safely and efficiently, whether that be building materials on a construction site, food from the grocery store or even other people. Here are three great exercises to help better your carrying skills: Farmer's walk: Hold weights in each hand and walk for distance. Improves grip strength and core stability. (Beginner/Intermediate) Suitcase carry: Hold a weight in one hand and walk for distance, switch hands halfway. Improves core stability and unilateral strength. (Beginner/Intermediate) Walking lunges with weights: Combine the benefits of lunges and carrying weights. It also helps to improve cardiovascular capabilities. (Intermediate/Advanced)

Living in Faro, the Algarve: best areas, cost of living and advantages

Faro, the capital of Portugal's sunny Algarve region, attracts residents and tourists for its natural beauty, cultural heritage and enviable quality of life. This charming city, situated in the south of Portugal, offers a vibrant mix of tradition and modernity, making it a popular destination for those looking to live a quiet life by the sea.

The science behind why husbands who work from home don’t do the housework

She commutes to the office every morning; he stays at home with the children and a laptop. This is now common among young, middle-class families in the area of London where self-described “work from home husband” Daniel Tannenbaum, 34, lives. “At the school my eldest goes to, there are more dads than mums doing the school run, not just in the morni...

The nine things I did to give my garden a glow-up in two weeks (on a budget)

Two years ago, I was the newly proud possessor of my own garden, excitedly exploring the possibilities my little patch had to offer. I couldn’t pass a garden centre without going in, and couldn’t leave one having not spent any money. This time of year was when I enjoyed my garden the most: roses blooming; shrubbery expanding; the possibility of eat...

I took collagen everyday for two months — here are 3 things that happened

After hearing a lot of good things, it was time for me to try collagen for myself

The Mediterranean diet is out — the Atlantic diet is the summer upgrade to know

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8 bad habits that destroy mental health and cause depression

There are habits that can negatively impact your mental health or even be destructive to your personality. Therefore, it is worth following advice that can help improve your psychological well-being and overall life, according to Psychological Support. Avoiding your own emotions It is important to allow yourself to feel different emotions. Talking ...

How to lose weight — and keep it off forever

How to lose weight — and keep it off forever - Learn how to control your impulses, and teach your body a new routine, says behaviour change expert Shahroo Izadi

Scientists say humans should eat like a salmon to get essential nutrients

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29 Celebrity Pixie Cuts to Inspire Your Next Style

From the iconic 'Rosemary's Baby' pixie to the shaggy "bixie."

Santani Wellness, Kandy: is this the world's best health retreat?

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I used to live on takeaways, now I’m a 51-year-old bodybuilder

Sarah Davies, 51, is not your average bodybuilder. The mother of one, who works full-time, picked up her intense training routine in midlife and “fell into it by accident”, she says. “I’d struggled with my weight from when I left school and discovered alcohol, boys and Chinese takeaways,” she says. “Throughout my 20s and 30s, I did all kinds of car...

70 Of The Best Ever Glastonbury Fashion Looks To Inspire Your Packing

From Kate Moss' iconic 2005 ensembles to last year's double-denim obsession.

How to master festival dressing in midlife

Festival season is upon us, which is marvellous news for those who like festivals, and less marvellous news for those who like live music, al fresco drinking and fresh air, but whose stomach churns at the thought of the camping part. If only there was a way to experience the good bits without recourse to the bad. And there is – it’s called a day ti...

I never know what to do with my long hair, but since getting the 'concave cut' my daily styling routine has been so much easier

I'll never get 'just a trim' ever again

The ‘island of immortals’ where residents regularly live past 100

How eating bananas daily can boost your well-being

Eating a banana daily can contribute significantly to a healthier diet, as most people don't consume the recommended servings of fruits and vegetables. According to registered dietitian nutritionist Lauren Manaker, incorporating bananas into your daily diet can be beneficial for getting necessary fruit servings, according to Country Living. Bananas...

‘After years of failed fad diets + workouts, I started lifting weights'

'At 43, it changed everything'

10 Ways To Enhance Natural Curly Hair So You Can Banish The Straighteners Forever

Let those curls thrive, baby!

City with ‘no character’ named one of the best value commuter spots in the UK

It may be cheap, but residents say it's 'a copy and paste of every other UK town.'

The 'slowcation' is surging in 2024 — here's how to plan your own

Fancy a bit of R&R?

How do you bring your spiritual self to your job and make sure you are doing more good than harm?

The average person will spend 90,000 hours – about 20% of their waking life – at work. The French philosopher Simone Weil calls work “part of an ever-renewing rhythm of human existence”. ⁠Work is my everyday existence. How can it also be the site of my spirituality? According to some of the major religions, work is a crucial arena for spiritual connection. Mindful work is one of the four paths to enlightenment in Hinduism, karma yoga and Zen...

14 pop stars who swapped their music careers for ‘normal’ jobs

How to transition to grey hair with confidence

The smart way to embrace shades from slate to silver

A moment that changed me: I was divorced, broke and alone – but I turned my life around with a list

The silence in the flat was deafening. Having lost almost everything in my divorce, it was now just me in a basement studio flat with black mould. I had no TV, no sofa and the wifi wasn’t set up. I sat at a cheap folding table and made a list. Since my life was no longer going to be the way I had planned – marriage, kids, a dog, a late-Victorian terrace in a country town – I was going to try something else. I was going to do all the things on my...

Life on the island that was taken over by hippies who lived in caves

This is the best time of day to eat breakfast, according to nutritionists

When you eat is just as important as what you eat

What you can do now to prevent a stroke in the future, according to doctors

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Best sustainable swimwear brands: Hunza G, OAS and more

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How to tell if you’re a social media addict

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Daily loneliness linked to increased physical symptoms in middle age, study finds

By Dr. Liji Thomas, MD A recent study published in the journal Health Psychology examines the impact of daily loneliness on physical health in middle age. Study: Loneliness dynamics and physical health symptomology among midlife adults in daily life. Image Credit: fizkes / Shu...

How to lower your blood sugar levels, as new research reveals heart disease link

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This is your failsafe guide to how to stay fit in your 60s, according to top pros

By the time you reach your 60s, there are myriad reasons you may be less active than you were twenty or thirty years ago. Bodies and circumstances evolve over time, as do the types of movement we enjoy – team that with the fact that most generalised exercise advice tends to be targeted at people decades your junior, it can be hard to know how to st...

Best art for bathrooms to stylishly decorate your space

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14 things Brits living in the US miss most about the UK

Chris Whitty reveals the 'old-fashioned' habits best for longer life

Professor Sir Chris Whitty has recommended "old-fashioned" methods for the ageing population to remain healthy - insisting falling sick is not "inevitable".

The new breed of maxi skirts that you can wear for any occasion

The last time maxi skirts were this fashionable it was Ground Boho and the one thing you could be certain of was that they weren’t a serious contender for the office. Ruffly, flouncy, often floral with strong undercurrents of Little Bo Peep, the only sensible thing to do is file them under the ‘What were we thinking?’ category. Either that, or pass...

Can Brooke Shields make the ‘ugly’ Croc truly fashionable?

Rare is the household that doesn’t have a pair of Crocs lurking somewhere between the shoe basket and the cupboard under the stairs. Regardless of your opinion on their aesthetic merits, even the staunchest haters would agree that they’re pretty useful for gardening in. Or maybe – provided it’s dark, and the neighbours don’t see you – putting out t...

How gardeners can find that tricky balance between lawn and not-lawn

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10 most relaxing places to live in the UK revealed

18 best swimming pools in London to take a dip in this summer

There's no better way to cool off.

Always struggle to get up in the morning? 9 failsafe tips for becoming a morning person and actually enjoying it

Rise and shine.

Taylor Swift takes the Cotswolds: a local's guide to the chicest spots

Taylor Swift takes the Cotswolds: a local's guide to the chicest spots - As Taylor Swift and Travis Kelce pinpoint Chipping Norton as their UK base, Maddy Mussen taps up insider Plum Sykes for her little black book of super-rich hangouts

A moment that changed me: I thought fitness was my superpower. Then I realised it was a ball and chain

I have Jane Fonda to thank for my fitness “discovery” in the late 1980s. Still in my teens, I wore through the carpet doing her workout videos in front of the TV. I also spent hours ploughing up and down the pool at the local leisure centre and honing my muscles at the gym. I always regarded fitness as my superpower. Something that I worked hard at, for sure, but something that gave me kudos. Keeping fit – I mean, really fit – seemed to me an...

How to create a family home that’s fun as well as practical

Balancing the requirements of practicality and aesthetics is a fine line to tread, and never more so than in a family home. A functional yet fun interior needs to tick a number of boxes: a look that suits the parents’ aesthetic but isn’t too sophisticated for children; enough storage to conceal the necessary clutter of family life; and enough separ...

Is The American Dream Dead? Boomer Couple Moves To Columbia For Lower Expenses And Better Healthcare

John and Susan Pazera's dream of early retirement seemed out of reach while living in the United States, where the average retirement age is 65 for men and 63 for women. Faced with the high cost of living, healthcare expenses, and the general financial strain of staying in the US, they knew they needed a different approach. Their journey took a tra...

I did 15 minutes of Pilates every day - and loved it so much, it's the only workout I'll be doing this summer

Diary packed with plans? Try this game-changing fitness challenge.

Natural Custodians: Indigenous Lessons in Reconnecting with Nature | National Geographic

Paid content for @Prada. The natural world is on the brink as habitats and species buckle under human pressures, but indigenous communities can help us rediscover a healthier relationship with our planet. When it comes to safeguarding nature, scientific research reveals that biodiversity strongholds are often sustained not just through cutting-edge conservation or the simple absence of humans but rather by the indigenous communities that have lived in harmony with these ecosystems for hundreds, sometimes thousands of years. Enjoy a free trial of National Geographic right here: ➡ Subscribe: And check out more National Geographic series and specials here: ➡ Disney Plus: ➡ Hulu: ➡ NGTV app: ➡ ABC app: #NationalGeographic #NaturalCustodians About National Geographic: National Geographic is the world's premium destination for science, exploration, and adventure. Through their world-class scientists, photographers, journalists, and filmmakers, Nat Geo gets you closer to the stories that matter and past the edge of what's possible. Get More National Geographic: Official Site: Facebook: Twitter: Instagram: TikTok: Tenor: Natural Custodians: Indigenous Lessons in Reconnecting with Nature | National Geographic National Geographic