How To Recover From Your Workout More Effectively

Whether you are working out in a gym under the guidance of a personal trainer or at home without any trainer it is necessary to recover from the post-workout stress. To recover from workout you must give some time to your muscles to adjust and take a few steps to speed up recovery effectively. Some effective tips to de-stress your body and recover effectively after a workout are briefly discussed hereunder.


It is a known fact that for health enthusiasts proper hydration of their body is necessary before, during, and after intense workout sessions. It has been scientifically proved that one should avoid dehydrating his body while working hard to avoid a reduction in performance, fatigue of muscles, and other health problems. The risk of illness caused by heating up the body in hot weather conditions can be avoided by hydrating it properly. Thought various types of energy drinks are available these days for this purpose but to hydrate, your body athletes and gym-goers should drink plain water as nothing hydrates better than plain water. Most of the energy drinks may include synthetic ingredients which can be harmful to your overall health.


Glucosamine is a nutrient, amino monosaccharide, which is naturally produced by chondrocytes in cartilage in your body to help in building and maintaining the healthy tissue in your joints. Repair of cartilage and joints after a workout is the basic purpose of consuming glucosamine as it helps n creating long chains of GAGs or glycosaminoglycans. The long chains of GAGs or mucopolysaccharides include modified disaccharides as well as PGs or proteoglycans which help in making up cartilage in combination with collagen and chondrocytes. So, the fitness freaks should use supplements for getting enough glucosamine to recover fast after workout.


As per general rule, one should maintain a gap of nearly 48 hours between intensive workouts to maintain his overall health. Though it is not a hard and fast rule to follow still you can use it as a guideline to modify your rest days as per your requirements. But even during your rest days, you should continue stretching exercises to help in the recovery of your muscles otherwise they cannot get rid of the burden of your workout session. You can manage your rest time according to your level of skill as well as your age.


It is important for your good mental and physical health that you take a lot of rest after hard work or intensive workout. The recovery of your muscles and your performance can be affected if enough rest is not taken after workout sessions. According to experts, the recovery and performance of the athletes can be improved to a great extent by having a good and extended sleep at night. So to avoid complications related to workout training can be avoided by sleeping at least for 7-8 hours at night.

Thus by following the tips discussed n this write up can help in recovering from workout effectively.

Dog Crate Divider DIY: The Secret To Perfectly-Sized Puppy Home

Dog crates are an essential part of the training process for well-behaved pets. One of the most critical functions is creating a den space where your dog will feel comfortable and safe. There is nothing better than you can choose to confine your dog for a trip to the vet or take the dog along on a road trip (The Pampered Pup provides reviews for different crates).

There are circumstances that might make you consider a dog crate divider DIY project. Using the crate size for puppy training makes it easier for you to have designated toileting and sleeping areas. Knowing how to make a dog crate smaller for a puppy will benefit you and your dog in the long run, as the divider is something you can always remove. Knowing some simple dog crate hacks will make training and living with your dog that much easier.

How a Divider Makes a Difference

A divided dog crate for potty training can make the process go much more smoothly. Dogs have a natural inclination to avoid soiling the areas where they eat or sleep. Having distinct areas in the crate will put a stop to a lot of inappropriate behavior.

When your dog is initially going through the stages of housebreaking, the smaller space will encourage them to go to the bathroom outside. As the puppy grows, you can expand the space they have within the crate. Making sure you use the right crate size for puppy training is essential to success and a well-behaved dog. 

Another advantage of using a barrier is if you have two smaller dogs sharing crate space. Even though many dogs get along well enough to occupy the same crate, a divider can help prevent a lot of potential problems. If the dogs eat inside the crate, for example, the barrier can minimize the chances of fighting between the two.

puppy by the couch

Measure Your Dog’s Size

For a divided dog crate for potty training to working most effectively, your dog needs to have the proper space for standing, turning around, and lying down. It’s essential to determine how much room a dog should have in a crate, so they don’t feel cramped when confined. Behavior problems are very commonplace when a dog ends up confined to close quarters and can be very hard to eliminate further down the road.

Your dog’s height always needs to be measured from the floor to the top of their withers. Add another 3 inches to this number to prevent the dog from getting a paw or nose caught. For example, if your dog is 18 inches at the withers, add 3 inches for a total measurement of 21 inches. 

You will also need to measure your dog from the tip of the nose to the base of the tail. Add 3 inches to these measurements as well to ensure better coverage across the area. A 24-inch measurement, for example, would be 27 inches total. 

Compare these measurements to the measurements of the crate. The dog needs to have sufficient space, even when the crate has a divider. Accurate measurements will help ensure that your dog has the space that they need on both sides of the divider.

Does the Door Location Make a Difference?

Although the door placement does not impact whether you can have a divider, you may have to figure out whether the installation of the divider works well with the door design. Making this decision before you start with creating the divider makes a difference in the outcome of your project and the crate’s usefulness.

You don’t want to get the divider installed, then find that your dog won’t go into the crate. Another issue to avoid is having the placement of the barrier make getting through the door tricky. Having difficulty getting through the door can be something that gives your dog negative associations with being in the crate. 

Consider where your puppy or dog likes to rest the most when thinking about positioning for the barrier. A lengthwise divider might work best for dogs that sleep near the side, while a crosswise barrier might work better for dogs resting near the front. One of the keys to keeping your dog as comfortable as possible in their crate is avoiding disruptions as much as you possibly can so they still feel safe.

Think About How You Intend to Build Your Divider

When you’re thinking about dog crate divider ideas, you want to make sure the crate will be an appropriate size as the dog grows. For example, a crate that comfortably holds a Golden Retriever as a puppy should hold that dog as an adult. One of the ultimate goals of using a divider should be to reduce the chances of replacing the crate because your dog is growing.

Even though some crates come with a divider, you might benefit from devising one of your own. Knowing when to remove the crate divider is just as important as knowing if you are using the right type for your dog’s needs. A custom divider, distinct from the one that came with the crate, can maximize the number of ways that you use the crate.

Using Cardboard as a Quick Fix

Some owners who have crates without included dividers find cardboard an economical option. You can fit in an appropriately-sized piece easily, as well as replace it inexpensively as needed. Bear in mind that cardboard is not one of the sturdier dog crate divider ideas and may not be the best option to use over a longer-term.

One thing to avoid is using pieces of cardboard that have a lot of printing on them, particularly with a lot of colors. Printer ink can be one of the more toxic substances for a dog to ingest. You also want to discourage your dog from trying to eat the cardboard, in any case, because of the possibility of digestive upsets.

How Wood Might Be a Good Choice

Plywood can be a better option to consider using as one of the better dog crate hacks. Depending on whether you have an appropriate saw and cutting surface, you might need to buy a custom-size piece from lumber or home improvement store. If your dog tends to do a lot of heavy chewing, however, plywood might not withstand their demands.

Avoid wood that has been painted or treated because of some of the chemicals that might be present. There is also a risk for fragments that might be harmful if swallowed. As puppies tend to explore things by finding out if they can eat them, wood ingestion is something to be very cautious about, and sanded edges help prevent this problem to a higher degree. 

Advantages of Plexiglas

Dogs that chew through most wood easily might benefit from a dog crate divider DIY that uses Plexiglas. These dividers not only look professional but are durable and robust. Although Plexiglas is a more expensive material, many owners find it hard to beat and are willing to pay the extra cost for greater peace of mind.

Plexiglas is something that will require special preparation in a shop setting. One of the most significant advantages that this material offers is being virtually indestructible. When you use this material, you are assured that your barrier should last for the life of the crate and beyond.  

Getting the Divider Ready

Knowing the right crate size for puppy training will make it easier for you to prepare the divider. Consider whether dividing the crate crosswise or lengthwise will work best. Although your dog is unlikely to notice the difference, the placement can make a difference when you’re installing the divider.

Use the width from the measurements if you’re installing the divider crosswise, and the length of installing lengthwise. Always subtract half an inch to allow for more flexibility in the installation. The size is also small enough to keep your puppy from getting caught.

Cutting the Divider Properly

If you’re cutting cardboard, scissors or a utility knife should be sharp enough. A box cutter or hack saw should easily do the job with plywood. In the case of Plexiglas, this should be cut at the shop.

Duct tape along the edges on a cardboard divider will help from tears and frayed edges. The edges of plywood should always be sanded down with high-grit sandpaper. Doing so will help prevent splinters that could hurt your dog.  

Holes along the upper edge and sides of the divider can make it easier to anchor, as required. Anchoring the divider down properly will help increase its durability. You can poke holes in cardboard easily with a sharpened pencil and in plywood by pounding a nail through or using a drill. 

Installing Your Divider

The installation will come a lot more easily once the divider has been cut. Opening either the top panel or door, depending on the crate’s structure, will give you the access you need. Use zip ties through the anchor points to help secure the divider.

A divided dog crate for potty training and other purposes comes in handy. The better the quality of the divider, the more it will help your crate be a comfortable “den” for your dog.

Some Common Problems to Think About

Although putting a barrier on your dog’s crate is usually an easy task, things can go wrong that you might need to think about with both puppies and adult dogs. Knowing what these problems are and how to handle them will make things go much more easily.

Some of these possible problems include:

  • Confinement-related anxiety due to cruelty and neglect
  • Dogs who dislodge the crate floor and make it hard to keep the divider up
  • Escape artists with a knack for getting out

Some dogs who have come from hoarding situations or other circumstances where they were inappropriately confined to a crate may have anxiety issues with being in any crate. A previous owner who used the crate as a form of punishment can also cause anxiety. Being calm and confident when settling the dog into the crate can reduce these issues.

Puppies or dogs who are active even inside the crate can make the floor of the crate, often called a tray, shift when they are inside a wire crate. The problem with the crate tray shifting is that this action can destabilize the barrier. Making sure the wire “lip” that fits over the front of the tray is in the proper position can eliminate this issue.

Some dogs are notorious for being escape artists, managing to get out of the most secure crate. When this is the case, even carefully-constructed dividers can prove somewhat of a problem. Although dogs that are intent on escaping will often find a way to push the barrier aside, taking the extra steps to make this harder by securing everything properly makes a difference.

three brown dogs

The Benefits of a Dog Crate Divider DIY Project

When you create the divider yourself, you’re ensuring that everything is constructed just as you expect. You don’t need to think about a pre-made barrier, not fitting your criteria. Another advantage is making sure the measurements fit just as you expect.

Another advantage is being able to adapt the divider according to changing needs. For example, if your dog tries to get past the barrier a lot, you can provide the necessary reinforcements. Knowing that the barrier’s quality is within your control makes a difference.

Home Water Filtration: Here’s What You Need To Know

Although the drinking water in your home is treated by the town prior to entering your residence (unless you’re on a well), it can pick up trace elements and bacterial pollutants on its way typically via toxic water runoff from industries and farms, which leads to contaminated water. Therefore, many individuals opt to install a water filtration system in their home to help remove possible impurities for healthier drinking water. Some systems can also remove chlorine for improved taste and odor, and some also even remove lead, which can be especially harmful to developing children.

Overall, water filtration systems help ensure a healthy mineral balance, which in turn helps to maintain a healthy pH in the water, which improves the quality of water used throughout your home. There are various types of water filtration systems, for instance, some use a physical barrier, while others use a biological process, and then there are ones that use a chemical process to remove impurities. Some things you should know to help select the correct water filtration system for your home include:

Know What Contaminants are in Your Water

First, take a water sample to the nearest state certified laboratory to help determine the exact impurities that are present in your water. Once the laboratory confirms the impurities in your water, it will then give you an idea of the type of filter you need based on testing.

Resilient pollutants, such as ions, metals, lead, and aqueous salts, can only be removed using a reverse osmosis filter, which drives polluted water through a lining at high force so that the water is able to permeate through; however, the impurities in the water remain behind.

Meanwhile, most basic pollutants, such as chlorine and sediment residue, can be removed using an Active Carbon Filter, which utilizes a layer of activated carbon to remove pollutants via chemical absorption. Active Carbon Filters are also useful for removing bad taste and smell from water. However, they are not recommended for dissolving inorganic substances, salts, or minerals. Carbon filters vary in effectiveness, so be sure to select one based on your particular needs.

There are also ion exchange filters that soften hard water. They operate by removing limescale, which in turn makes the water more digestible. There are also faucet and pitcher filtration systems.

Understand the Filter’s Purification Rating

The filter’s purification rating is often indicated in gallons per day. Therefore, if you plan to use large amounts of water, such as for cooking, showering, and doing laundry, you must select a filter that is effective at treating numerous gallons of water daily. Selecting a filter that is not effective at treating large amounts of water per day means that you will not have sufficient water for your household’s needs.

Filters that Remove Pollutants and Improve Taste are Best

Bad odors found in water that is untreated can also pose a threat to your health; therefore, aim for a filter that not only removes pollutants but that also neutralizes bad smells for all-around safe drinking water that is refreshing and crisp to the taste.

Inquire About the Maintenance

There are less costly filtration systems, such as faucets and pitchers, which require little maintenance because they do not include additional features. Meanwhile, more advanced systems can require more maintenance due to their features, such as built-in indicators that alert you when the filter needs to be replaced. More advanced filtration systems can also be laborious to install, which means you may need to call a professional, so keep this in mind when selecting a system.

Compare Costs

When selecting a home water filtration system, you should select a system based on what you can afford because, keep in mind, you will still be responsible for your monthly utility bill in addition to purchasing the system. Advanced filter systems, though more costly, are more powerful at eliminating contaminates because they are equipped with more advanced techniques to purify water. However, less costly filters, such as faucet filtration systems, may prove more costly over time because they require filter changes more frequently, so do the math.

Ultimately, drinking purified water can help reduce the risk of pollutants which have been linked to gastrointestinal disease, a weak immune system in developing children as well as an increased risk of colon cancer, bladder cancer, and rectal cancer from chlorine and its products. Home filtration water systems provide a convenient way to enjoy purified water and without the cost of purchasing bottled water.

How To Find The Right Snow Blower for Bend, OR Winters

While looking for the right snow blower for Bend winters, ensure you consider the following factors so that you can get the snow blower you want. Note that each snowblower type is available in different widths.

1. Size of the Area that Requires Clearing

Single-stage units are suitable for small driveways while a two- or three-stage unit is suitable for driveways at least 60 feet long.

2. The Kind of Snow that Requires Clearing

Light snow can be handled by single-stage units. The two-stage unit has an impeller which assists in preventing clogging in the heavy and wet snow. It also has serrated augers that penetrate hard-packed ice or snow. Three-stage units help in moving heavier and wetter snow in a short time.

3. The Type of Terrain

Models which are push-propelled and auger-assisted are ideal for level surfaces. On the other hand, wheels which are engine driven are suitable for the sloped terrain. Tire chains can be used with particular models for enhancing traction in all conditions.

Types of Snow Blowers

The major snow blower types include single-stage gas, three-stage gas, single-stage electric, and two-stage gas. Since your regular snow-clearing job can be handled by more than one of these types, consider the benefits of each.

1. Single Stage

These types of snow blowers are lighter in weight and easier to handle in comparison to two- or three-stage snow blowers. These blowers are ideal for clearing snowfall of at most 8 inches in mid-sized areas. The snow is directed via a discharge chute by an auger. The auger can contact the surface to offer limited forward-driven action despite wheels lacking an engine-driven feature. Single-stage blowers are suitable for areas you won’t pick up gravel or rocks like paved surfaces because auger contacts the surface.

i. Corded Electric

These single-stage snow blowers begin with a button’s push and require less maintenance than a gas model. They are typically more compact and lighter in comparison to gas models. However, they need an extension cord that stays flexible even when the weather is cold. Select a compatible extension cord according to the instructions of the manufacturer.

ii. Cordless Electric

This is a single-stage snow blower that features a push-button to start, and maintenance is low. It is more compact and lighter. Additionally, it does not require a power cord, unlike other electric snow blowers.

iii. Gas

This single-stage snow blower lacks a power cord, and for that reason, it is mobile. It also has greater intake heights and available clearing widths than electric models.

2. Two-stage Snow Blowers

These snow blowers are gas models and can handle snowfalls of over 8 inches. They are ideal for clearing large areas. Their wheels have an engine-driven feature which reduces fatigue of the operator in addition to better handling of uneven terrain. An impeller fan discharges the snow via a chute after collection of the snow by an auger. This double-stage process moves snow farther and faster than single-stage blowers. Some models have skid shoes which assist in elevation of the auger to be able to use the blower on unpaved surfaces.

3. Three-stage Snow Blowers

These models have a gas feature, and they can handle a lot of snow in a short time. When it comes to operation, it resembles the two-stage snow blower. Additionally, it has an accelerator, which has ten times the speed of the augers to help in clearing heavy snow quicker than a two-stage snow blower.

Features of a Snow Blower

In addition to looking for a snow blower that suits your needs, ensure the features of the blower suits these needs. The most features are found in three- and two-stage snow blowers.

• An electric starter

• A powerful gasoline engine

• Clearing width and intake height

• Single-hand operation

• Speed controls

• Power steering

• Large tires

• Treads or tracks

• A remote chute control

• A joystick chute control

• A deflection extension or extended chute

• Drift cutters

• A headlight

• Heated handgrips


Once you have considered the area requiring clearing, the type of snow, the type of terrain, and your budget, you can then choose the model with the features that suit your needs. Happy snow blowing!

We All Need To Keep Our House Clean. Here Are Some Tools To Make It Easier

Cleaning the house is not everyone’s favorite jobs. While you don’t want to clutter your home up with a lot of gadgets, there are some excellent tools that can make cleaning your house a bit easier. Let’s take a look at some favorites.

Dish Brush

Getting food particles off of dishes can be a chore. A dish brush makes it a lot easier. The bristles on the brush scrape across the particles and loosen them from the surface. A dip in the dishwater cleans the bristles and you are ready for the next dish. This type of brush is excellent whether you are just scraping dishes for the dishwasher or doing the dishes by hand.

Microfiber Cleaning Cloths

Throw out your old cleaning rags and invest in some good microfiber cloths. The soft durable texture on these clothes makes it easy to remove grime from just about any surface without doing damage. The fine fibers easily pick up dust from wood and glass. They are fully washable and will last for many years. Add a few of these cloths to your car cleaning kit.

Cordless Vacuum

One of the hassles of housecleaning is dragging the vacuum and its cord from room to room. A cordless vacuum solves half this problem. Without the long cord getting in the way, you can get busy vacuuming floors throughout your home without a lot of hassle. You can cover the entire house in half the time it takes with a corded vacuum. Now, that is making cleaning easier for everyone.


Most people clean mirrors and windows with paper towels and window cleaners. While that is an effective option, a squeegee makes the job go faster and more efficiently. The squeegee applies even pressure across the glass, minimizing smudges and streaks in the process. Plus you can cover a larger area with a simple swipe, making the job go faster.

Scrub Brush

When you need to apply some elbow grease to tough dirt, a scrub brush will do the job. Ideally, the brush should have a handle so you can get a firm grip on it. This tool allows you to the soap scum off the bathtub wall and the dirt off your floor. Getting a few scrub brushes in different sizes will help you get into every space you need them in.


A toothbrush is a perfect size for getting into small dirty spaces. A classic example of this is the open space around the base of your faucets. Dirt loves to accumulate in this part of the bathroom and kitchen. A toothbrush can easily remove small particulates and keep the area clean. Grout and sink rims are other examples.

Microfiber Dust Mop

If you have hard surface floors, a microfiber dust mop is an essential tool in your cleaning arsenal. The fine fibers on this type of mop pick up pet hair and dust like nothing else. The swivel head makes getting in and out of tight spaces simple. The mop is light, making easy to use for anyone in the family. The head can come off and go into the washer for a quick clean.

Extendable Duster

Dust and cobwebs seem to appear overnight, many times in out-of-reach places. A duster with an extendable handle will help you conquer these challenges. The expanding length of the handle makes it easy to reach the ceiling and higher parts of the wall, as well as getting behind and under furniture.

Spray Bottles

Now, many modern cleaners already come in their own spray bottles. However, if you want to try homemade cleaners, spray bottles are essential. White vinegar and water combine to make glass cleaner. Sudsy ammonia is good for removing grease in the kitchen. Lemon juice is a great anti-bacterial agent. Hydrogen peroxide works for disinfecting surfaces and cleaning stained grout.

Supply Caddy

When moving through your home, it is handy to have all of your common cleaning supplies in one container. A supply caddy will do the job. You can load up your cleaners, brushes, and sponges into the caddy and start tackling your cleaning chores. If you have more than one story in your home, consider buying caddies and supplies for each floor.