Thats how a morning lark turns to a night owl

Millions of studies have been made about which one is the right way; to be a night owl or a morning lark. In everyday life you have to wake up, doesn’t matter if its school, work or just the family. If you're a night owl, and you struggle to convert yourself into a morning larks, here's a little help.

Even if you are not forced to wake up early, it’s worth to try. Researches also showed that the morning larks are much more productive and effective than those who just get out of bed after 8-9 hours.

1. Forget the snooze button!

This is the hardest of all: when you know it's there as an option, it is very difficult to say no to it. But the snooze button only deceives your body and makes it more difficult to wake up. Typically you have just to reach a deeper state when the alarm ruins it again. If you do it to yourself every morning two or three times, you'll be more tired during the day. A good solution to the problem can be putting far away your phone (or whatever you use as an alarm) from the bed - by the time you get up and walk for it, you will be ready to start your day.

2. Prepare in advance!

It's much easier to get up and start the day if there are no decisions waiting  for you to do decide at the morning, even if it’s just "What clothes to wear today?" or "Where do I put the coffee bottle?". Prepare everything the night before: your clothes, your purse, your laptop, breakfast, coffee). If everything is at reach, it is much easier to get up and less time prepare yourself.

3. Proceed by 15 minutes!

If you'd like to get up much earlier, than you are used to, take your time. Don’t rush anything! Work with 15 minutes - the first day wake up 15 minutes earlier, do it for couple of days, then add 15 minutes again, and so on.

4. Let the sun shine in!

If you want to get up at a time when the sun is already up, you can help your body to recover if you just pull the curtains, pull up the blinds and open the windows a little bit! When your body realizes the brightness outside, it will wake up much easier, than in the dark. 

Tips to be a good marathon runner

As during the month of March are taking place two marathon races in the cities of Paphos (already celebrated the last day 5th) and Limassol (the next weekend 18th and 19th), what I´m going to write in this post is directly related with two big events, and this is how to be a good runner in long distances, tips and advices to get succeed in your run.

Before Your Run

Drink enough that you're no longer thirsty, but don´t drink more than necessary, otherwise Mr toilet will be waiting you.
Unlike camels, human being can´t store more water than estimated so it can´t be used later. The worst thing it can happen is you may have to go to the bathroom in the middle of the race, which is not a drama, but it is annoying the fact of interrumpt the rhythm of your run.
Warm up. This point is as important as the previous one. A good preparation before the run is essential to avoid injuries and to be ready since the first second.

During Your Run

If you get significantly thirsty during your workout, reach for a water bottle. If that thirst is coupled with a high level of fatigue, however, you may need to reach for something more.
When the level of thirst and fatigue is so high, it´s very important to ingest sport drinks to solve this and also provides you an energy source that also reduces dehydration. 
It´s also important to drink just enough to quench the thrist, otherwise we could get in trouble, for example gastrointestinal problems.
A good solution to finish with the lack of nutrients during the race is to combine the ingestion of drinks with gels.
Pay attention to the signs of your body. If during the race your body warns you to reduce the speed because of tiredness or over effort, do it. It´s completely unnecessary to take risks unless you are a professional runner and earn your living in that way.

After Your Run

 After the race, the most important step to follow is to take our beatings back to the normal rhythm. Moreover, it´s also necessary once again to hydrate, and now that the run is over, taking some food

Tempted to reach for a cold beer after a race? Don’t. A protein shake? Nope.
Runners should consume fluid to rehydrate, carbohydrate to replenish muscle fuel stores and protein to repair muscle damage. It doesn't really matter what form these nutrients come in, but I prefer to see runners get them from natural, unprocessed sources such as water, yogurt, and fruit.

As you can see, here some tips and info that can be very useful for a long-distance race. If you are thinking to start with such a big challenge, keep in mind this recommendations.

Cookie Craving

What is it with cookies? Everyone loves them. But then, who wouldn’t love a miniature dessert intended to be eaten with your hands—one that leaves traces of chocolate or jam to lick from fingertips, makes a child happy, or cheers up a friend? (Who doesn’t want to sneak one for breakfast?)

No dessert comes in more flavors, textures, sizes, and shapes than cookies —yet they are the simplest recipe in a baker’s repertoire.

That means there is a cookie for every personality and predilection, every mood and motivation. If you crave something crunchy to dip into your coffee or wine—there’s a biscotti to satisfy you.  If you want gooey, or seductive, oozing with chocolate or caramel—from pudding bars to brownies, your options are endless. Soft and cakey, chewy or flakey, spicy with ginger, or tangy with lemon: there are cookies for all of these cravings and countless more. 

Modern cookies play savory—bacon, Parmesan cheese, herbs, sea salt—alongside sweet.  While there is no shortage of classic chocolate chip and oatmeal cookie recipes, you can also find versions with cocoa nibs or whole grains, or vegan, raw, gluten- or grain-free.

There’s no excuse not to treat yourself to a cookie.

And the freedom! When you walk into a cookie shop or approach a cookie platter, you get to choose your own favorite without sharing or compromising. From paper-thin wafers rolled into crispy cigarettes to the soul-satisfying chew of melt-in-your mouth meringues, the choice is yours. It’s no wonder that the child in each of us loves a cookie!

     EAT COOKIES!!!!