Monthly Archives: May 2024

Fitness, Lifestyle, Nutrition, Wellbeing

Revolutionising Fitness: The Future of Workout Trends

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Date: May 7, 2024
Author: Emilio Price-Pillai

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Welcome to Revolutionising Fitness, where we explore the latest trends reshaping the workout landscape. In this comprehensive guide, we delve deep into the future of fitness, unveiling innovative approaches, backed by examples, statistics, and case studies.

To kick-start our journey, it’s crucial to understand  that modern fitness enthusiasts seek cutting-edge techniques to elevate their routines and achieve optimal results. Whether you’re a seasoned gym-goer or a newbie eager to embrace change, this guide is tailored to meet your evolving fitness needs.

Imagine stepping into a world where your workout isn’t just a routine, but an adventure. A realm where you can soar through virtual landscapes or synchronize your movements with cutting-edge technology. Welcome to the future of fitness…but the question is; Which fitness trend are you most excited to try?

A) Virtual Reality Workouts

B) Wearable Fitness Tech

C) Mindfulness Practices

In the ever-evolving landscape of fitness, Virtual Reality (VR) and cutting-edge technology have emerged as game-changers, offering immersive and engaging workout experiences like never before. Let’s explore the best VR and fitness tech options to elevate your exercise routine to new heights.

  1. Meta Quest 2: With its wireless design and expansive library of fitness-focused VR games and apps, the Meta Quest 2 delivers unparalleled freedom and versatility. From high-intensity boxing workouts to serene yoga sessions, this all-in-one VR headset offers something for every fitness enthusiast. Link to Meta Quest 2 [here]
  1. Fitbit Charge 5: Sleek and feature-packed, the Fitbit Charge 5 is a versatile fitness tracker that offers advanced health and fitness insights. From tracking steps and heart rate to monitoring sleep and stress levels, this wearable device provides comprehensive data to help you optimise your workouts and overall well-being. Link to Fitbit Charge 5 [here]

Our mission is clear: to unveil emerging fitness trends and address the challenges faced by traditional workout routines. By embracing innovation and adaptability, we strive to revolutionise fitness experiences for our readers. From breaking the monotony of mundane workouts to maximising efficiency and effectiveness, our objectives are aligned with your fitness aspirations.

YouTube Video to help start up your fitness adventure: A-Z VR Fitness beginners guide – all you need to know

 

Mind Over Matter: The Power of Positive Thinking – Fitness isn’t just about sculpting your physique; it’s also about nurturing your mind and spirit. By adopting a positive mindset, you can overcome obstacles, push through limitations, and achieve things you never thought possible. So, the next time you hit the gym, remember to channel your inner warrior and unleash your full potential with every rep, every step, and every breath.

Fuel Your Fire: The Importance of Nutrition – They say abs are made in the kitchen, and they’re not wrong! Nutrition plays a crucial role in fueling your fitness journey and maximizing your performance. From lean proteins and complex carbohydrates to nutrient-rich fruits and vegetables, the food you eat directly impacts your energy levels, recovery time, and overall well-being. So, make every meal count by nourishing your body with the wholesome goodness it deserves. We cant forget the iconic and beneficial 5-a-Day!

Embrace Variety: Mixing Up Your Workouts – Boredom is the enemy of progress, which is why it’s essential to keep your workouts fresh, exciting, and diverse. Whether you’re into weightlifting, yoga, running, or dancing, there’s no shortage of ways to get your sweat on and keep things interesting. Plus, by challenging your body in new and different ways, you’ll continue to grow stronger, fitter, and more resilient with each passing day.

Rest and Recovery: The Unsung Heroes of Fitness – In the fast-paced world we live in, it’s easy to overlook the importance of rest and recovery. However, these vital components are just as crucial to your fitness journey as the workouts themselves. So, be sure to prioritize sleep, relaxation, and downtime to allow your body to repair, recharge, and come back even stronger than before. Remember, progress isn’t made in the gym; it’s made during those precious moments of rest and recovery.

Find Your Tribe: The Power of Community – They say that strength comes in numbers, and nowhere is that more evident than in the world of fitness. Whether it’s joining a local gym, participating in group fitness classes, or connecting with like-minded individuals online, finding your tribe can provide invaluable support, motivation, and camaraderie on your journey towards greatness. Together, we can inspire, encourage, and uplift each other to reach new heights of fitness excellence.

Introducing VR Fitness – A Case Study

  • In collaboration with leading fitness experts, we conducted a study to explore the impact of virtual reality on workout experiences. The results were astonishing, with participants reporting heightened engagement, increased motivation, and measurable improvements in fitness levels. (Draw & Code, 2023)
  • According to NPR (2024), VR Workouts for 2024 An estimated one to two million people already work out while wearing a virtual reality headset. This underscores the growing demand for immersive fitness experiences that transcend conventional boundaries.

Quotations from Exercise.com which underscores the Fitness revolution:

1. “The fitness industry is growing because online fitness education growth, advancements in fitness technology, and the influence of social media ‘fitness culture’.”

2. “The integration of technology into fitness has made it more accessible, personalized, and engaging. Mobile applications and wearable devices track and analyze various aspects of fitness, including heart rate, calories burned, sleep patterns, and exercise performance. These devices provide users with real-time feedback and personalized recommendations, enhancing the overall fitness experience. Additionally, virtual training programs and augmented reality offer immersive workouts, bringing the benefits of a fitness class right into people’s homes.”

Join the conversation! Share your fitness journey with us and inspire others to embrace innovation in their workouts. Whether it’s a success story, a favourite workout routine, or a tip for staying motivated, your contributions are invaluable.

Reminder! – Embrace change and innovation in your fitness journey. Stay open-minded and adventurous as we explore the future of workouts together.

Are you still eager to revolutionise your fitness routine? Unlock exclusive access to Nike’s comprehensive workout app, featuring personalised training programs, real-time progress tracking, and motivational tools to keep you on track. Start your free trial today and experience the future of fitness at your fingertips! Click [here] to get started now!

 

Nutrition

Why is it healthier to eat less meat ?

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Meat is a widely consumed food in today’s cuisine. For many, it’s an essential food that should be included in every meal. However, many preconceived ideas are prevalent in our societies, such as the belief that meat is necessary to get proteins. Often, people are misinformed and unaware that, in reality, eating so much meat could, on the contrary, harm their health. So today, we’ll see in this new blog that reducing meat consumption, besides being an ecological and economical action, is above all a way to take care of one’s health.

 

Gratuit Photo De Salade De Légumes Dans Des Bols Photos
vegetarian meals on Pexels

Meat is known for its contribution to proteins, vitamin B, and minerals, which are indeed essential for our good health. However, it’s often overlooked that it’s also an exacerbating factor in the development of cancers, cardiovascular diseases, diabetes, and obesity. To cite some figures, it’s estimated that consuming 100g of red meat daily increases the risk of colorectal cancer by 29%. Yet, an adult consumes around 530 grams of beef and pork per week. The ANSES (French Agency for Food, Environmental and Occupational Health & Safety) recommends a daily protein intake of 0.8g/kg/day, but an adult consumes nearly double, mainly in animal form, which show a reel problem.

In October 2015, the World Health Organization published a report establishing a link between red meat and cancers. This study highlights the fact that processed red meat, such as beef, pork, or other meats modified into ham, sausage, or charcuterie, is implicated in the occurrence of colon, pancreatic, and prostate cancers. This is due to certain chemical compounds that form during the processing or cooking of meat, such as polycyclic aromatic hydrocarbons or N-nitrosamines, classified as carcinogens.

Another compound, carnitine, is highly present in red meat. It’s metabolized by bacteria in the digestive tract, which then transform it into another compound: trimethylamine oxide (TMAO). The problem with this metabolite is that it’s classified by the medical community as a “facilitator” of atherosclerosis, a phenomenon of thickening and loss of elasticity of arterial walls. Consequently, excessive red meat consumption increases carnitine intake in the body, gradually altering the microbiota and making it more sensitive. This can lead to consequences on the cardiovascular system and result in cardiovascular diseases, stroke, heart attacks, and more.

Finally, let’s talk about diabetes. According to a study conducted in November 2013 by researchers from the French National Institute of Health and Medical Research (Inserm), meat consumption would increase the risk of developing type 2 diabetes. Indeed, the risk of diabetes associated with a meat-rich diet increases by 96% in women of normal weight. A study published in the American Journal of Clinical Nutrition reveals that consuming red meat more than twice a week increases the risk of developing type 2 diabetes by 62%. So be careful !

All these studies reveal the dangers of overconsumption of meat and should now persuade you to rebalance your diet, which, given the quantities of meat we consume, has a wide margin for reduction that should cause no harm to dietary balance, quite the opposite. And in the same time, the earth and your callet will thank you !

 

Nutritional breakdown diagram of main food items, from the article “No, it’s not essential to eat meat to be healthy”, on Le Monde

The above graph allows us to better visualize the contributions of each food item. We can see that the nutrients provided by meat are not exclusive to it. Most often, we have several alternatives. This shows that meat is far from irreplaceable. Let’s now take a closer look at what could help us improve our diet.

Firstly, for those who are not yet ready to completely abandon all forms of animal food, it is advisable to focus more on consuming fish and seafood. As for meat, it is recommended to eat less of it, but of better quality. This behavior has several positive aspects: it already allows you to eat good products, probably less modified and with fewer chemicals, but also to strengthen the local economy, support a consumption of nobler products, and fight against overproduction and intensive farming. So while continuing to eat meat, you can still redirect your consumption ethically and in favor of your health.

However, if you are ready to further modify your diet, you can find proteins in eggs or plant-based sources such as soy, tofu, beans, chickpeas, or lentils. These foods have the advantage of being rich in protein while reducing fat intake. For those feeling nostalgic, plant-based meat alternatives have been created. There are now plant-based nuggets, meatballs, steaks, sausages, and even minced meat. And these are foods that can be found directly in supermarkets. So don’t hesitate to try these new “meat” forms next time you go shopping!

Viande végétale : un marché encore en construction
Vegetable steak, from the article “Vegetable meat: a market still under construction” on ID

It is also worth noting that they significantly reduce the possibility of diseases caused by meat consumption. To give you an idea, replacing the meat portion with its equivalent in nuts and legumes is associated with a 30% lower risk of developing diabetes. It is so much more safety.

With all this information, it now seems obvious to take the initiative of a dietary rebalancing, not only because there is no risk in reducing meat consumption, but also because the nutrients provided are very easily found in other foods. And as the saying goes, prevention is better than cure. Restricting meat intake in your diet is preventing against the risks of diseases. It’s also an opportunity to turn to new nutritional sources and a healthier and more balanced diet. So to help you in this transition, here are some very balanced recipes that will allow you to take a first step towards this evolution :

I hope you enjoyed this blog ! I will enjoy to read your impressions in the comments.

Wellbeing

THE UNSEEN POWER OF SLEEP

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Every night almost 8 billion people do the same thing. SLEEP. Sleep is fundamental to the daily routine of billions of people all around the world. Approximately a third of our lives are spent asleep. We relax our minds and surrender them the sleep gods, whereas actually, science says it’s a lot more complicated than that. Sleep has a huge impact on cognitive function on those of all ages, and the CDC recommends that all adults regardless of age should get seven or more hours of sleep per night.

  1. The Science of Sleep
  2. Sleep and Mental Health
  3. Top Tips on Sleeping Better
  4. Conclusion
Image Credit: Getty Images

The Science of Sleep

Sleep is often overlooked by most, but it forms a huge part of your physical and mental wellbeing. The science behind sleep is complex and fascinating and involves multiple different parts of the brain that work together to regulate sleep and wakefulness. Sleep is divided into two main types. REM sleep which is Rapid Eye Movement, and NREM which is Non-REM sleep, which consists of 3 parts. Each stage has a unique role, stage 1 is the transition between being awake and getting to sleep when your muscles and breathing rate relax. Stage 2 is further relaxation like blood pressure, heart rate and temperature. Finally stage 3 is deep sleep, once achieved you move into REM sleep where your eyes flicker, and your voluntary muscles are entirely paralysed. To get better sleep you need to spend more time in REM sleep, as this has an impact on a large variety of factors. The importance of sleep is demonstrated in not only being well rested, but also impacts emotions, growth, immunity and decision making to name a few.

Sleep deprivation can also have serious health consequences including an increased risk of chronic health issues like diabetes and obesity. Recognising the importance of sleep and the science behind it is key to combating sleep deprivation and leading to a healthier life. It is important to recognise that it is not just a passive state of rest but is an active process when the day’s events are processed.

Image Credit: Unsplash, Nik Shuliahin

Sleep and Mental Health

Sleep has a powerful impact on our mental health, countless studies show that a good night’s rest can help manage and mitigate the risk of multiple mental health disorders. An example of such is that a paper published by the Columbia University found that the number of sleep disturbances and individual experienced in a night was associated to the increased severity of psychological distress. Sleep deficiency is also related to depression, suicide and risk taking behaviour. Furthermore sleep also helps maintain and develop an individuals cognitive skills, like attention learning and memory. A study conducted by the University of Sheffield suggests that improving an individuals quality of sleep can also have a drastic impact on a reduction in stress, anxiety and depression. Proving it is fundamental to leading a healthy life and prioritising mental health.

Image Credit: Unsplash, Mpho Mojapelo

Top Tips on Sleeping Better

1. Stick to a schedule

This one seems self explanatory but sticking to a sleep schedule can have a huge impact on the quality of your sleep. The CDC recommends adults sleep for at least seven hours each day. By blocking out time to sleep and sticking to a routine it allows you to get to sleep faster by minimising disturbances and reinforces your body’s sleep wake cycle.

2. Reduce blue light exposure

To practice good sleep hygiene practice a device free period before sleeping, doing this reduces your blue light exposure to allow for melatonin production, it also allows you to reduce mental stimulation by devices and apps like TikTok and Facebook.

3. Don’t eat late

Now this is another one that is part of your sleep hygiene, eating late means your body is still digesting food when you should be in bed. Try and avoid eating any heavy meals right before bed.

4. Create the right environment

So this one sounds simple really, but having the right environment to sleep in is fundamental to a good nights sleep. This differs person to person but here are a few things you can do to optimise the environment. Reducing noise, light pollution and other disturbances are key to waking up well rested. Also make sure the room is the right temperature for you to sleep in. Most times a cool room is better than warm, but this can be personal preference. Finally some people prefer light noise to help them get to sleep, so if your having trouble sleeping maybe listen to some relaxing music or white noise to help you get to sleep.

5. Improved diet and exercise

A good diet and adequate exercise is also a big part of sleeping better. For those of you who are coffee fiends, you know who you are, try and ditch the bedtime caffeine and other stimulants like alcohol or nicotine. Stimulants like these are a common cause for sleep problems. Finally regular exercise can help you get to sleep, it allows the body to utilise energy and sleep helps you recuperate and repair overnight. Just try and avoid overexerting yourself right before you go to bed.

Conclusion

In conclusion sleep is a huge part your mental and physical wellbeing, the best sleep occurs during REM cycles when you are in deep sleep, and this can be impacted a whole number of things. The impacts of a lack of sleep can be disastrous and can impact everything from an increased risk of diabetes to increased stress and anxiety. To sleep better follow some of our top tips like sticking to a schedule, reduce blue light exposure and create the right environment.

Remember if you enjoyed this post give us a like or add a comment below.

Travel

Mastering the Art of Budget Travel: Your Passport to Affordable Travel

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Ready to embark on the secrets of budget friendly traveling?

Picture this: you’re wandering through the energetic streets of Bangkok, indulging in the aromas of street food vendors serving unusual spices, or perhaps you’re staring in wonder at the magnificent ruins of Machu Picchu, surrounded by misty mountains and a bygone era. These are the times when our wanderlust strikes, igniting our desire to see the globe. But the assumption that travel necessitates large sums of money sometimes puts a stop to many peoples dreams of traveling. Do not be alarmed! We’ll dive into the realm of low-cost travel in this extensive blog, revealing the keys to accessible experiences that will captivate you without going over budget.

The Art of Budget Travel

First, let’s dispel the misconception that travelling on a tight budget means sacrificing quality. On the contrary! Maximising value and emphasising experiences over luxury are key components of budget travel. It’s about getting fully immersed in the local way of life, making lifelong friendships with people, and making unforgettable experiences. The following are essential tactics for becoming an expert in low-cost travel:

  • Strategic Planning: Careful preparation is the cornerstone of low-cost travel. First, determine a reasonable spending limit for your vacation that accounts for lodging, meals, activities, and transportation. Examine travel blogs, forums, and location guides to learn about bargains and undiscovered attractions. For more thorough advice on budget planning, check out this guide.
  • Flexibility is Key: Accept improvisation and flexibility while making travel arrangements. You may save a lot of money on travel, lodging, and activities by steering clear of busy times of year and keeping an eye out for last-minute offers. Look for low-cost flights, flash deals, and online travel agencies that provide reduced prices. Learn more about finding cheap flights with these tips.
  • Accept the Sharing Economy: Take advantage of the sharing economy’s potential to save astronomical amounts of money. These platforms, which range from ridesharing services like Uber and Lyft to lodging services like Couchsurfing and Airbnb, provide reasonably priced substitutes for customary travel services. Check for low-cost lodging choices on websites like  Booking.com  and   Hostelworld. Why use Booking.com?, because according to a study by Skyscanner, booking flights at least seven weeks in advance can save travelers up to 28%.
  • Pack Smart, Pack Light: When it comes to travelling, packing light and wisely can help you save money and time. Carry-on only to save money on checked baggage and to make your trip through the airport more efficient. In order to save weight and maximise space, pack just necessary goods and adaptable apparel. You could also think about purchasing multipurpose travel gear. See  TravelFashionGirl  packing list for eco-conscious travellers.
  • Eat Like a Local: Savouring the regional food is one of the best parts of travelling. Choose family-run restaurants, street food carts, and local markets for genuine eating experiences. Here, you may have delectable meals at a fraction of the price of tourist traps. Explore your destination’s gastronomic delights by going off the beaten path to find hidden culinary gems. Use  Eating Europe food tour recommendations to discover real food experiences.

Memorable Travel Experiences on a Budget 

Now that we have established the foundation for inexpensive travel, it is time to go off on an exciting and adventurous tour. There’s an affordable adventure waiting for you, whether your preference is for bustling city streets, sun-drenched beaches, or historic ruins. These fictitious itineraries can serve as inspiration for your upcoming low-cost vacation:

  • Southeast Asia Backpacking Adventure: Go on an exciting journey across the captivating scenery and dynamic cultures of Southeast Asia. First stop is Bangkok, where you can see temples, enjoy street cuisine, and take a Chao Phraya River boat. For ethical elephant experiences and mountain climbs, head north to Chiang Mai. Relax on the white sand beaches and snorkelling spots of Thailand’s southern islands after that. Discover Phnom Penh, Kampot, and Angkor Wat in Cambodia. Visit historical landmarks and enjoy Vietnamese food in Ho Chi Minh City as you wrap up. ‘Taking local transit gave me interesting insights into the daily life of the people and allowed me to save money during my own budget trips around Southeast Asia. Whether I was traveling through the countryside of Vietnam on a motorbike or taking a tuk-tuk in Bangkok, every experience I had deepened my travels without breaking the wallet’.
  • Budget-Friendly European Odyssey: Travel through famous cities and breathtaking scenery to discover the timeless beauty and cultural variety of Europe. Start your affordable European adventure in Paris, where you can take in the sights of the Eiffel Tower, Notre Dame Cathedral, and delicious French food. Visit Rome to explore historic ruins, savour gelato, and take in views of Vatican City and the Colosseum. Next, visit Prague to see its mediaeval beauty, fairytale castles, and delicious Czech cuisine. Savoury tapas, lively street life, and Gaudí’s masterpieces are the perfect way to end your trip in Barcelona. On this once-in-a-lifetime journey, discover the rich history, many cultures, and spectacular beauty of Europe.

Insider Tips and Hacks for Budget Travelers

Experienced travelers are aware that when it comes to optimising savings and improving the whole trip, the devil is in the details. Here are some expert advice and shortcuts to help you travel on a tight budget like a pro:

  • Make Money While Travelling: Think about using your abilities and skills to generate income while on vacation. You may prolong your travels and add to your travel budget by taking advantage of job exchange programmes, teaching English overseas, or engaging in freelance work.
  • Travel Rewards & Loyalty Programmes: Use airline miles, hotel loyalty programmes, and travel rewards credit cards to earn free flights, hotel stays, and other benefits. Make the most of every dollar you spend by researching the finest credit card deals and loyalty plans for frequent travellers.
  • Volunteer & Give Back: Participate in worthwhile travel endeavours by lending a hand to regional nonprofits and neighbourhood initiatives. You will not only improve the lives of others, but you will also learn a great deal about the customs and values of the place you are visiting.
  • Keep in Touch on a Budget: Maintain contact with loved ones back home without going over budget. To remain in touch when travelling, use low-cost communication alternatives including local SIM cards, free Wi-Fi hotspots, and messaging applications like Skype and WhatsApp.
  • Cultural Immersion: To improve your trip, fully immerse yourself in the customs and culture of the place you are visiting. To obtain a deeper knowledge of the customs and way of life of the destination, pick up a few essential phrases in the local tongue, take part in cultural events and festivals, and communicate with people. Accepting cultural immersion will improve your trip experience while also helping you make deep relationships and preserve special memories.

To Wrap-up…

Well done! You’ve discovered the keys to becoming an expert in low-cost travel and set off on an exciting, adventurous, and culturally immersive voyage. Equipped with astute preparation, insider knowledge, and an adventurous mindset, you’re prepared to travel the world on a budget. Your inexpensive travels are waiting, whether you’re exploring the historic ruins of Machu Picchu, indulging in street cuisine in Bangkok, or taking in Barcelona’s stunning architecture. So prepare for the journey of a lifetime by packing your luggage and embracing the unknown. Happy Travels!

Remember to leave a comment or message at budgetventuresuk@gmail.com

Lifestyle

SLEEP: Trust Me It Matters!

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SLEEP: Trust Me It Matters!

Tips to Fitness With Less Exercise

The foundation of both good health and a positive outlook is getting enough sleep. However, when was the last time you felt renewed, awake, and optimistic—ready to face the day? Or fall asleep effortlessly and without stress?

These days as a GenZ my last priority is the quality of my sleep. With the ever growing pressure to uphold a well paying job while maintaining a bustling social life and healthy diet, sleep is the last thing on my mind. As many of us are aware we can’t function in our day to day activities without a morning boost from our beloved coffee….. or three, most likely due to our poor sleeping schedules.

Although an involuntary and occasionally unwanted process, sleep is the pillar for maintaining a strong mental and physical health. That’s why I’ve compiled a list of 3 tips and tricks to help you fall into a deep sleep and wake up feeling refreshed and ready to go for the day. If you need better sleep then keep reading.

Quick click links

  1. A strong sleep routine.
  2. Diet and exercise
  3. Unfortunately, a caffeine restriction

A STRONG SLEEP ROUTINE

Establishing a routine contributes in better sleep. Sometimes it’s referred to as sleep hygiene (Suni, 2020).  Practicing good sleep hygiene is shown to be one of the easiest and most effective methods to prepare yourself for improved sleep. Having a bedroom setup and daily schedule that encourage regular, undisturbed sleep are both important components of good sleep hygiene. You can individually customise your sleep hygiene routine to meet your own needs. By doing this, you can develop healthy habits that will help you sleep through the night and wake up feeling refreshed.

Establishing a regular time to begin winding down and finding a means to relax, such as meditation, listening to calming music or reading are essential components of a healthy sleep regimen. Another excellent sleeping habit is going to bed and wake up at set times. A regular sleep schedule should ideally be followed every day, even on the weekends.

Try following my nightly routine to see is it works for you!

  • Maintain Your Routine: You may ingrain in your mind that it is time for bed by going through the same motions every night, such as putting on your pyjamas and brushing your teeth. I typically do this after having a warm drink about an hour before my bed time.
  • Set aside 30 minutes to wind down. Use this time for anything that helps you relax, such as reading, gentle stretching, listening to relaxing music, or doing some relaxation exercises. Personally I like to listen to a podcast while practicing deep breathing exercises.
  • Dim Your Lights: The body produces melatonin, a hormone that promotes sleep, but strong lights might interfere with this process. Try to avoid them by bringing out all those warm light lamps and LED’s to make a calming environment. Who even uses the “big light” these days anyway.
  • Disconnect all electronics: Include a device-free pre-bed buffer period of 30 to 60 minutes. In addition to producing blue light, which may reduce the generation of melatonin, cell phones, tablets, and laptops stimulate the brain in ways that are difficult to switch off.
  • Lastly practice Methods of Testing Relaxation: It’s usually better to concentrate on relaxation rather than making it your goal to fall asleep. You can prepare yourself for bed by practicing mindfulness, meditation, timed breathing, and other relaxation techniques.

DIET AND EXERCISE

The three cornerstones of a healthy lifestyle are exercise, diet, and sleep. People can live longer if they make even one of these lifestyle improvements.

Even though there are countless and complex manners in which diet, exercise, and sleep interact, enhancing all three may be healthier for your mental and physical well-being. Discover the relationships between these activities and the reasons that, according to research, your well-being increases as you develop these behaviors.

Our melatonin production is regulated by exposure to daylight, which helps us feel more alert and awake during the day and ready for bed at night(NIH, 2021). Have you ever had a day where you’re just relaxing in the sun and yet when you get into bed you feel instantly ready for sleep? One tip to do this daily is to get outside during your lunch break or open your curtains as soon as you wake up since daylight can help with a strong sleep routine.

Avoid eating too late: After consuming substantial meals, make sure to give your body enough time to digest. Aim for an early meal in the evening.

Move your body: Even though moving around during the day is healthy, try to get in a couple days a week of consistent, moderate activity. Give your body a few hours to relax after working out before going to bed to avoid working out too close to bedtime.

Get natural light: If you want to keep your body in tune with its natural sleep rhythms, try exercising outside where you can enjoy the day’s natural light.

UNFORTUNATELY, A CAFFEINE RESTRICTION

In actuality, the process of winding down at night actually starts throughout the day. It entails getting up early to exercise, avoiding foods that could upset your stomach, limiting caffeine (coffee, tea, and soda) after lunch, and maybe skipping happy hour because consuming alcohol  late in the day can impair your sleep quality.

According to the findings of a 2013 study by Drake et al., 400 mg of caffeine consumed 0, 3, or even 6 hours before bed considerably impairs sleep. Caffeine lowered sleep duration by more than an hour, even at six hours. If this level of sleep loss persists over several nights, it could negatively impact daily functioning. Read more on this study at Caffeine Effects on Sleep Taken 0, 3, or 6 Hours before Going to Bed | Journal of Clinical Sleep Medicine (aasm.org). Although we don’t want to believe it our most loved drink might be one of the biggest factors in our sleep prevention.

If you found any of these tips useful in improving your sleep habits or have found something different that works for you, leave a comment below and share your tricks to a better nights sleep.

Uncategorized

Travel

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Traveling

Do you want to have some time off? Are you dreaming of a travel that will please you and your pocket? Here are few ways that will help you to choose your trip that does not cost a fortune.

 There is nothing nicer than time spent away from home. The hot sun that tans our skin. All this doesn’t have to be expensive. Look below to see my methods for budget traveling.

 

  • First, we need to focus on the time at which we want to start traveling. Any trip outside the season is much better for your pocket.Let’s take Spain and its islands as an example.Even outside the holiday season, the weather is not bad.Spring is perfect to visit if you want to be perfectly warm and wear short sleeves, but autumn won’t disappoint either. As an example, I will show the annual temperature in Murcia, Spain.As you can see in the attached picture, the temperature is favorable not only in the air, but also in the water.

  • If the trip is to be on a budget, we should consider something more than staying in a hotel. A good solution are guesthouses, apartments where you prepare your own meals or hotels where you share rooms. By choosing the option of cooking your own food, you have the opportunity to learn about local products, local markets and save money.

 

  • To save on attractions and transport, I recommend using public transport or walking, which also gives you a chance to see the atmosphere of the place in more detail and get to know the culture there. Each country has something different to offer. If we want to visit monuments, eat good food or enjoy the view of beautiful architecture, we must do a little price research on the Internet so as not to be surprised at the very end.Take Paris, France, for example.Notre Dame Cathedral and Sacred Heart Basilica are free. At the same time, you can see the Eiffel Tower or the Louvre up close.There are no fees charged from outside.Even though the Notre Dame Cathedral was closed to the public in 2019, we can still enjoy the beauty of its architecture.It is a building built in the 12th century and shows Gothic architecture, which was appreciated by many artists and writers.Even after so many years, she is still admired by many people around the world. When checking their website: https://www.notredameedeparis.fr/ we can check when it will open again, its history and many more.

 

  • Another thing are interesting promotions such as: Last minute or mystery destination holiday.Each offer is based on a short time to departure or a random location. This gives us a cheaper cost and interesting experiences. It may turn out that there are places in the area that you have not visited, or you did not expect them to be at an affordable price, but you would like to see them. In this way, we have a chance to get to know not only other cultures and countries, but also delve deeper into our own culture, available at our fingertips. https://thebigsurprise.co.uk/mystery-holidays/ 

 

  • Although a large expense comes to mind, this is not the case.The biggest expense in this case is getting to the place, but living there is not as expensive as everywhere else.  Looking at the map below, we can say that food products are much cheaper, so by renting a room in a guesthouse or shared rooms we can visit wonderful landscapes very cheaply. Very warm weather, many different species of plants and animals not seen everyday living in their natural environment. One such animal is Asian giant softshell that can reach more than 3.3 feet .[ https://britannica.com/animal/softshell-turtle] And a plant that is not often seen is Asoka Tree that is a symbol of peace in Indian culture and have a really interesting history. [ https://greenverz.com/ashoka-tree/ ] There are free attractions and the opportunity to see it with your own eyes [without training that people serve them and without cages that they are trapped in] and admire it.

  • Another quite risky, but adrenaline-inducing trip is traveling with random people who will give you a ride to the place where they are going. This is risky, because we will never be fully sure whether the people who offer help are safe, or whether we will not come across a crazy person who may turn out to be crazy.As an example, I can give a man from Poland – Dawid Fazowski, who started his adventure this way. He goes from country to country and meets terrifying people and goes to dangerous places, but he is very happy with the opportunity to visit them and can see everything with his own eyes and talk to people who have experienced things that we have never even dreamed of. He presents his experiences on YouTube, X, Instagram, Facebook and has also written books that are available for purchase.In his films, he also shows places that are completely free to visit and have very interesting stories that are worth delving into to feel the power of the past and what it has brought us.

 

  • If traveling without a specific purpose is not encouraging, there is the possibility of becoming a volunteer, where we can closely observe the culture of the people living there. It is a combination of pleasant and useful. You can choose what you want help with. It may be to help with education or improve health and wellbeing. There are many organizations that deal with this. One of them is INTERNATIONAL VOLUNTEER HQ. All information is available on their website https://www.volunteerhq.org, where you can check your destination and chose what you want to help with.

 

There are many opportunities to plan your time not only well, but also cheaply. You don’t have to focus on advertisements and expensive offers we receive. It’s worth doing everything your own way.

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Travel smarter not harder!

Are you feeling exhausted? Need time away, but you are on a budget? Are you ready to pack your bags and start exploring the world but not sure where to start? You are just in the perfect place to find out about it! You might be new to travelling, or maybe a seasonal traveller, it is crucial to be able to travel smarter and not harder, as it will make your life so much easier for you and will save you money but still allow you to live your life to the fullest! My aim in this blog to share many tips and hacks to help you make your trips are budget-friendly and unforgettable.

Throughout the year 2023 we have all experienced a massive growth in inflation which is also known as cost of living crisis. We can see increase in prices in our everyday life, weather we go to supermarkets and shop for food, or notice how much our bills went up – with that being said the holiday’s prices also went up! I took a look at one of the articles which is comparing the holiday’s packages from 2022 to 2023.

As you can see on the graph, the most popular holiday destinations have gone up by nearly 30% in just one year! Leaving many people and families not being able to afford a time away as the prices are ridicules.

Budget-travelling

My purpose is to show you that you can still get away, enjoy tour time weather you are travelling by yourself or with your family and don’t spend ridiculous amounts of money! Budged-friendly traveling is not only possible but also rewarding, creating beautiful and unforgettable memories. I am here to help you find affordable, accommodations, cheap flights and many free attractions as there are many ways to a budget-friendly travelling without ruining the quality of your experience. Stay patient as I am about to let you in on some secrets.

There are countless attractions around the world to see, such as breath-taking natural views, beautiful landmarks, and every country comes with amazing cultural experiences we can all learn something from. This is created so every person will be able to find a perfect fit for themselves. I have also took an inspiration from a website called Wowcher to create a mystery holiday! Where a person can choose the dates they would like to get away, choose what airport they are flying from but the destination they are going to is a mystery. I think this is perfect for someone who is passionate for a time away and it is not looking for a particular destination. Furthermore, meeting new people within your local area is also crucial when budgeting, this is because they can recommend various places that they have found cheap but give them the experience they’ve longed for.

 

Holiday packages

As I have previously mention, weather you want to travel alone, with friends or family there are countless things you can do to save money. One of the first key aspects are hotels, instead of choosing 4/5 star hotels, try and look for a 3 start accommodation, there are also apps that can help you find a cheaper place to stay. We have an app called booking, which shows us budged friend places. Another important thing is the dates you are planning to get away, as the summer time season is the most popular season of the year and therefore it is the most expensive, to save money on your holiday it is crucial to book your holiday in advance but also out of peak time as you will be surprised how much cheaper and better options you are able to get.

Mystery holiday package

A mystery holiday price is £150 per person, and it will take you away for 4 nights to any country in the world! All you have to do is choose an airport you wish to fly from and choose the dates you want to have your holiday. Going for this option will not only save you thousands of pounds when booking a regular holiday for yourself and/or family members, but it also relieves the stress of deciding where to go and what place is within your budget, boosting your excitement when the website reveals your holiday destination whilst doubling the savings you would have compared to what you would have when booking a regular holiday.

 

Low cost attractions around the world

When you are on a budged and still want to see amazing attractions to create unforgettable attractions it’s important to follow these steps. Once you know the destination you are going to , it is important to do some research on that place, as you would be surprised how many amazing things could be around you that you can visit at very low cost or maybe at no cost at all. There might be many museums worth visiting to learn something about the culture of the country, beautiful parks, or maybe street food you’ve yet to try.

Traveling is not only about the destination, it’s about the journey, about the memories, all the beautiful things you can view, but also the experience and the history it holds. By using all the hacks and tips which were provided throughout the blog; you can get away, live your life to the fullest, and still save money.

I hope you have found these tips and hacks beneficial to make your traveling easier whilst saving money! Creating amazing memories as well as expanding your knowledge different cultures that you can teach your family members and future family, motivating them to travel and see the wonders of the world for themselves.

 

References

Planning a budget-friendly trip around the world: your ultimate guide. Available at: https://www.worldpackers.com/articles/trip-around-the-world#:~:text=Look%20for%20free%20and%20low,of%20these%20opportunities%20to%20explore. Accessed: 06/05/2024

Which- Holidays up to 70% more expensive amid cost of living crisis (1901/2023) Available at: https://www.which.co.uk/news/article/holidays-more-expensive-amid-cost-of-living-crisis-aAynX8C3tjrd Accessed: 03/05/2024

Wowcher- Mystery holiday. Available at: https://www.wowcher.co.uk/deal/travel/european-city-breaks/other-cities/e/mystery-holiday-deal Accessed: 03/05/2024

 

 

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3 Films to see before you die

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At a time when social networks are gaining in popularity, reaching an ever wider audience, and when we are spending more and more time on them, culture is threatened. Ever fewer young people are visiting UK cinemas. Between 2011 and 2017, admissions by 15-24 year-olds to British cinemas fell by 20.6% (Follows and Michlin, 2019).

What is left of our time for culture?

Through this blog I would like to persuade students to get back into the cinema.

Why is cinema important?

Cinema was born in Lyon in France in 1895. It is considered to be the seventh art, which makes it a relatively new art form compared with other art forms such as painting and music, which have existed for thousands of years. Cinema can be thought of as the art that synthesises other art forms to create itself. In this way, a film is reflected in an image that can be linked to drawing and painting. Music plays a major role in the works. Literature can be found in the way a story is told. And finally, the theatre, which guides the acting.

I therefore think that cinema should be seen as a gateway to all these other art forms.

Oscar Wilde said that ‘All art is quite useless’. I am not going to go into that philosophical question here. Instead, I am going to recommend 3 films that will teach you something and be useful to you.

3 Recommendations : 

 La La Land

Alternative poster by The Stan & Vince

I am starting this recommendation with my favourite film. La La Land is a romantic musical that explores themes such as love, dreams and ambition. The film is a true love letter to the art of cinema. The action takes place in contemporary Los Angeles, where Mia, our main character, is doing her best to make it as an actress in the tough world of Hollywood. She meets Sebastian, a jaded pianist who dreams of a jazz renaissance.

This film reminds us that achieving your dreams takes perseverance and hard work. It shows us that the road to success is strewn with obstacles. The film celebrates the power of art and music to inspire us and bring us together.

La La Land won 6 Academy Awards. It is impossible for this film to leave you indifferent. Its story, its rhythm, its sets and its actors… Nothing is left to chance, everything is well thought out and magnificently realised. Let yourself be carried away by this sun-drenched Los Angeles that is sure to stir your emotions.

Interstellar

Alternative poster by Michael George Haddad

If you prefer science fiction that deals with a topical issue, then Interstellar is for you. The film takes place in the near future, when Earth has become an arid planet where only maize can be grown. Cooper, a former pilot turned farmer, lives alone with his son and daughter. After several sandstorms hit his house, he discovers that a force he cannot explain has given him the coordinates of a secret NASA base. He is then recruited to embark on an expedition to try to save humanity.

The film deals with a number of subjects, including ecology, family and space travel. Furthermore, you will travel to the farthest reaches of space where you will have to show courage, and learn the hard lessons of hope and sacrifice for the future of humanity.

This space odyssey is enhanced by the music of Hans Zimmer. Director Christopher Nolan’s universe is realistic, thanks to the collaboration of several meta physicists to make the film credible. Over the years, Interstellar has become a cult film, winning numerous awards. Let yourself be carried away by this space adventure.

The Truman show

Alternative poster by SG Posters

The latest film I recommend is one of a kind. The Truman show explores themes of reality, freedom and the power of the media. The film stars Truman as an almost ordinary American. He does not know it yet, but he is the star of a reality TV show in which his entire life since birth is filmed and staged, all without his knowledge. Truman lives on an island that is in reality a huge film set. He does not realise that his life is a lie, because he has never left his island and is unaware of the outside world.

While watching the film, several questions come to mind. What is the nature of truth, and the illusion of happiness? Truman seems happy in his near-perfect life, but is it right to hide the truth from someone in order to keep them happy? We can draw parallels with authoritarian regimes like North Korea, where the inhabitants are cut off from the world and spied on by the government. Despite the fact that the film was released in 1998, it tackles a topical issue: the power of media. It looks at the impact of media on our society and the way we consume information. Let yourself be lulled by the poetry of this film.

So… 

To conclude, I hope I have inspired you to discover these films. I am sure that these films will leave their mark on you, transport you and leave you dreaming. Cinematographic works are often linked together. What I mean by this is that every great creator is inspired by something or someone, and that cinema is an open door to other types of art.

So the aim of these recommendations is to get students back into the cinema. But also to rediscover the curiosity that lies dormant in all of us.

Art can give us a sense of hope and beauty, even in difficult times. And let’s never forget that art plays a role in shaping our identity.

Do not hesitate to tell me in the comments what you think of each film, and I will try to find you other movies that suit you.

While we wait to see these films, I invite you to listen to this playlist.

Travel

Three things you need to know before planning a road trip in Australia

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Who doesn’t dream of visiting Australia from behind the wheel of a car ? 

As an avid road trip lover, I would like to share with you some of the things I wish I would known before embarking on a road trip to Australia. Australia is a land of adventure, offering its visitors sublime and diverse landscapes. In a single day, you can go from desert to rainforest, stopping to swim on some of the world’s most beautiful beaches. 

But before you embark on this great adventure, there are a few things to bear in mind. Discover three key points to anticipate before organising the road trip of your dreams.

Wild animals …

Picture by Poudevigne Zoé
Picture by Poudevigne Zoé

The first thing you need to know is that this is no ordinary country. Australia is known as a country with an atypical and extremely varied terrestrial fauna. Here, wild animals are very present and have a wide range of behaviours. To cope with this, some roads are protected by fences, but it’s possible for animals to get over them, and this isn’t the case for all roads. If you drive on roads with little traffic, or just not near big cities, these are not protected. 

The number of roadkill is one of the most shocking things about driving in Australia, and many accidents are caused by this. There may be kangaroos, ostriches, parrots, quokkas, dingoes… some jump, run, walk, crawl or fly.

Picture by Poudevigne Zoé

These is the sign you’ll see most frequently. They can be found on just about every road, especially where there is no protection against terrestrial wildlife. We strongly advise against driving at night outside major cities, as there is a much greater risk of encountering wild animals, frightening them and seeing less of them.

Little known fact: in addition to all these wild animals, Australia has a fly invasion. Yes, you read that right! During the hot season in central Australia, and increasingly on the coasts, flies become a plague. It may not sound like much, but I assure you that if you’re unlucky enough to go during this period, it’s almost impossible to be outdoors. They stick to you everywhere, getting into your nostrils, landing on your eyes and your food. The only effective way is to wear a net over your head. 

Distances …

Don’t be fooled by a lack of knowledge of the country. Even if you studied Australia in college, that’s not enough! If you talk to people around you who have already been there, they’ll certainly tell you how great the country is. But most of the time, on your first trip to this country, you’ll be surprised by its immensity. Two cities that may appear next to each other on the map, only a few kilometers apart, are in reality days away. 

In fact, this island contains over 7.7 million square kilometers, or about sixty times the size of England.  When planning your road trip, I advise you to use google map to evaluate all your distances, and to be aware of the time needed to drive between each epate. 

Source: Pixabay by Gilliznvar

A little extra: Plan your trip well in advance, using all the tools the Internet has to offer, but once you’re there, remember that most of the time there’s no network or connection. I advise you to go back a few years and use paper maps.   

Temperatures …

The final trap to avoid is the temperature. It’s essential to plan your trip with an eye to the season, and not on the basis of the seasons you know at home. Australia has a highly varied climate, typical of the southern hemisphere.

Because of the vastness of the country, there are three different types of climate. There’s the temperate climate, which is divided into four seasons, but in the opposite way to what we’re used to. Summer runs from December to January, autumn from March to May, winter from June to August and spring from September to November. This climate is found in the south of the country. The north has a tropical climate with two seasons. There’s the rainy season, characterized by humid heat and rain, and the dry season, characterized by high temperatures and dry weather. And finally, the desert climate found in the center of the continent. It consists of a very hot period (difficult to bear) from September to February and a cooler period from March to August, with very little rain throughout the year. 

As a result, temperatures on this continent can vary from 50 degrees in the deserts to negative temperatures in the mountainous regions. But as I said before, the landscape changes very quickly, and so do the temperatures. You can’t be sure of having a huge variation in temperature in less than a day. 

Picture by Poudevigne Zoé

A little extra: Plan a flexible trip in case of unforeseen circumstances. It’s very common for traffic lights to cut off roads, forcing you to take a long detour or abandon a stage. Don’t get stuck in this kind of situation. 

So…

If you’re dreaming of a road trip to Australia, make sure you realize that this country is not like any other. Before setting off, it’s essential to be aware of the risks created by the land’s wildlife, its vastness and the seasons. 

Picture by Poudevigne Zoé

If you’d like to know everything there is to know about Australia, take a look at the official Australian website. 

And to brighten up your journey, I’have put together a little playlist for you to listen to while you enjoy the scenery.

Have a good trip !!!

Travel

Milan Insider: The top 5 must-do experiences in Milan

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Photo by Best Western

Milan has earned its title as the capital of fashion, but in case you didn’t know already, there’s so much more to do then just shopping! Join me on a journey through the vibrant streets of Milan as we uncover it’s top 5 must do experiences.

From iconic landmarks to hidden gems, whether you’re a food lover, a fashion enthusiast, or just looking for those Instagrammable moments against its iconic backdrops, Milan offers something for everyone. Let’s explore what lies beyond the runway and dive into what makes Milan truly unforgettable

  1. Explore the Iconic Duomo Di Milano

 

Step into the heart of Milan’s architectural masterpiece, the Duomo Di Milano. Standing in the middle of the city it symbolises Milans rich history and culture, the perfect spot for history enthusiasts, photographers, and spiritual seekers. The construction of this gothic cathedral spanned 6 centuries beginning in the late 14th century, representing Milan’s everlasting spirit. However, The Duomo is far more than just another church, with a rooftop offering panoramic views of the city skyline and the distant Alps. For an affordable fee of only €10, you can ascend the 256 stairs and take in these breathtaking views or relax and take the lift for an extra €2.50 making it accessible to all, an unforgettable experience without breaking the bank.

Travel Hack: Make sure to schedule your visit around sunset for the most picture-perfect moments – it worth the wait!

Book your tickets here.

2. Spend a day at QC Therme Spa and Wellness center

 

“Sometimes the most productive thing you can do is relax.” – Mark Black

Embark on a journey of relaxation and rejuvenation at world renowned QC Therme Milano where luxury meets tranquillity. Here, your escape begins from as little as €42, complete with a complimentary robe and slippers. Conveniently located a short distance from the heart of Milan, with metro links at its doorstep, immerse yourself in an experience unlike any other. From thermal pools to spa treatments to a TikTok viral cinema room, QC Therme promises an unforgettable escape at both day and night that won’t stretch your budget. Perfect for spa enthusiasts, couples and anyone craving a break from the city’s hustle and bustle, a sanctuary of serenity awaits.

Travel Hack: Maximise your savings by checking for the most budget friendly dates during your stay, these are most often weekdays.

Book your tickets here.

3. Watch a Football Game at the Famous San Siro Stadium

Photo by Alessandra for Wanderlustale

Visit the vibrant home of Milan’s sports scene – the San Siro Stadium. The stadium stands as one of the prides of Milan, home to two of the biggest football clubs in the world, AC Milan, and their Rivals Inter Milan. Just like the clubs the stadium is rich in history and culture with the design of the stadium encompassing both the clubs and classic Italian architecture. But it’s not just about the architecture; it’s the electrifying atmosphere of game days which truly sets this stadium apart from the rest. With supporters from across the globe travelling to the stadium for each game, every match becomes an unforgettable experience you won’t want to miss. Also, for those who aren’t football fans there is still plenty to discover at the San Siro with guided tours of the stadium starting at €30.

Travel Hack: Book your tickets through official club websites or trusted ticket platforms in advance, big games sell out quickly, it’s wise to plan ahead.

Book your guided tour tickets here.

4. Indulge in Milans Dining Scene

Photo by Chris F for Tripadvisor

Milan is a paradise for food lovers, with delicious experiences on every street you will not be leaving disappointed. Whether your seeking cozy comfort, fine dining or food with a view, Milan’s food scene has it all. Among my personal favourites are Pasta d’Autore serving artisanal fresh pasta dishes, Aperol Spritz Terrace offering a Milanese experience with fresh cocktails and a view of the Duomo, and Crazy Pizza known for their spinning pizza shows throughout the day, making it a must visit destination for foodies and those who crave entertainment.  Also don’t forget as you navigate through the culinary wonders of Milan be sure save room for dessert, tiramisu is a must try delicacy in Italy that is one not to be missed. Buon appitito!

Travel Hack: If you’re on a budget be sure to stay away tourist hot spots when dining out for more budget friendly options.

5. Window Shop at the Galleria Vittorio Emanuele II

Photo by Ivanka Garcia Mancebo for Civitatis Milan

Step inside the Galleria Vittorio Emanuele II, a must visit spot in the fashion capital. Just steps away from the Duomo Di Milano immerse yourself in the glamorous atmosphere of one of the world’s oldest shopping centres. With a 360-degree view of the elegant store fronts of luxury brands including Gucci, Louis Vuitton and Prada, the Galleria offers shoppers a glimpse of the luxury lifestyle. But it’s not all about the shopping; feel inspired and admire the stunning architecture from its glass dome to mosaic floors, the scenery inside is truly breathtaking.

Travel Hack: Due to its popularity, the Galleria can become very crowded during peak hours, be sure to visit during off peak times for a more enjoyable experience.

Concluding our journey through Milans top 5 must-do experiences, remember to embrace everything this city has to offer, whether your exploring iconic landmarks, relaxing or cheering on your favourite team at the San Siro.

So, pack your bags, book your tickets, and get ready to make the most of your Milanese experience. Buon Viaggio!

Remember to leave a comment or email Milaninsider@hotmail.co.uk to tell me about your favourite things to do in Milan.