Generally speaking, running and jogging regularly is enough to help you stay fit. Those two basic workout routines are also helpful in preventing your body from accumulating fats ever again. But for better outcome, in case you want an hourglass body rather than a simple, straight one, there are many workout techniques you can incorporate.
Music is an activity that actually enhances the brain. From the moment a woman finds out that she’s pregnant, the practice of making the fetus listens to music while inside the womb not only strengthens the bond between a mother and a child, it also helps in the brain development of the unborn child.
We’re born walkers and for the most part natural runners. To be able to perform in both of those facets we must make sure we have healthy feet! Many of us as we age lose muscle development in our feet and It can become painful to even get out of bed and walk. Some of us our born with foot problem or develop them when we are young. Its important to not overlook the pain in your feet at any age. I have some simple step to help strengthen your feet it do have foot issues or to ward them off before you start.
- Walk barefoot – I know this seems simple and counter intuitive, but out feet were not designed to walk in all of these fancy shoe (ie High heels – shape- up – etc) the natural movement of the foot it best suited barefoot. So when you’re walking around the house, kick off the slippers for awhile. And if you’re outside walking in the grass, just keep your socks on. It will help strengthen the muscles in the foot and better suit them for when you are ready to lace up.
- Pencil Lift – Pick up a pencil with your foot in-between your toes. Hold the pencil for 68 seconds and repeat 10 times on each foot. Try and do this exercise 2-3 times per day and you’ll slowly not the arches in your foot start to strengthen. This is especially good for runners with Flat feet because I can help develop an arch in the foot.
- Ball Roll -this one is as it sounds. Place a ball under your foot and roll your foot back and forth, side to side, and around in circles. This will help starch the muscles in your arch and give them somewhat of a similar experience to a foam roller on your leg. Do this exercise three to four times a day and overtime it will help people who have high arches dues to some kind of physical ailment.
- Push your toes – this is another one you can do with no help from the outside. Simply sit in a cahir with your feet flat on the ground. Now push your toes in the ground as if youre trying to left yourself up. Do this exercise 3-4 daily and overtime you will notice an increase in strecngh the upper part of your foot.
Now these aren’t cure-alls, but they will help get you on your way to living in more comfort or helping to stop any foot issues in its tracks. I always recommend if your feet are in severe pain to see a doctor before attempting these exercises. Some of the more serious issues could require surgery and you do not want to aggravate it any further by putting more tension on the foot. It might also be good to get a custom pair of orthotics to put in your shoes. If you’re a runner with high arches it’s always a good idea to aid in the cushioning or stick with a shoe that is designed for running who underpronate.
It’s no secret that those with autism need to be medically treated in a unique manner. While the approach can vary by patient, there is still a blanket understanding on how to approach an autistic patient. This is something that a dentist or other dental care professional understands, or simply hasn’t had the chance to learn.
Either way, dental care is just as important for kids and adults with autism as it is for everyone else. So, we want to make sure that there is an appropriate platform in place to give these individuals the chance to optimize their oral health. Many dental schools (MyDentalHygienistSchools.com) educate their students on dental practices on patients with special needs.
Let this post serve as a bit of a guide for all you dentists and dental hygienists. This will help for parents as well. With these pointers, it will help you better understand what will create a better patient-dentist relationship when there’s an autistic patient involved.
1) Talk to the Parent or Caregiver
Seriously, it’s crazy how many dentists and dental hygienists think that they can just wing it. Every autistic patient is different, but what doesn’t change is the important of talking to the parent. If there’s no parent around, maybe it’s a caregiver, their friend, or whoever is accompanying them.
By talking to someone close to the patient, you will be able to get input on the behavioral issues that your patient has. This information will make it easier for you to work with the patient and to make them feel comfortable while you take care of their problems. Bringing the parent into the explanation and demonstration of various things that will be done at the appointment can also help the patient feel more comfortable.
2) Warm Up to Them
You don’t want to just jump right in their face after they are brought into your office. It’s a whole new environment to them and autistic people do not deal well with anything outside of their norm. So, you first want to get them comfortable with your office. The best way to do this is to actually have an entire appointment that’s just for that purpose. Also, don’t be surprised if you have to do this a few times before actual treatment and procedures and be done.
3) Limit What the Patient Sees
Nothing can ruin a dental appointment for an autistic individual more than seeing frightening tools. An autistic person can easily have a negativity response to visually recognizing various types of dental instruments. The same goes for sounds, smells, and anything else that can stimulate a strong emotional response. If there is any bad or worrying news about the condition of their oral cavity, or a horrific explanation of a procedure that’s about to be done, then that’s best privately spoken about with their caregiver.
4) Get Them Used to Dental Procedures
The first thing you need to do during the early appointments is coax the patient into being comfortable with you and some of the more mundane dental procedures. So, get them to sit in the chair and maybe explain a few things. They may say something correct about it and you can be upbeat and sound proud of them in return.
Then, you can start to do a finger examination. After they are comfortable with this, or even if it doesn’t fly very well, you can begin brushing their teeth. Not only does this get them familiar with the oral cavity, but it also gives you a second chance to get a peek inside their mouth. You could even say something like, “I just want to make sure you got back there, can you open your mouth as wide as you can for me?” and then reward them with praise after they do so.
5) Irregular Body Movements
One of the most difficult things about working on an autistic patient is that they can experience irregular and uncontrollable body movements. This can be very dangerous when you have a dental instrument in their mouth, right?
A lot of the time, the movement is something that they do on a regular basis. It may be on time intervals or based on a particular reflex, such as if you touch their arm. You can keep an eye out for signs and modify how you handle them accordingly. You may be able to work around these movements or you could just wait for them to blow over before continuing your work.
In more severe cases, seizures are possible. However, most autistic individuals at risk of seizure are already on anticonvulsant medication and will be in a comfortable place due to assistance from their caregiver. If seizures are a concern, the caregiver should tell you.
The condition Trimethylaminuria makes a person smell bad. In fact many people say this condition makes a person have an odor like a fish. This condition is a genetic disorder and what triggers this condition is unknown. The FMO3 gene is responsible for trimethylaminuria. The enzymes in the body cannot properly break down and digests some protein and trimethyalminuria builds up in the body since it cannot be processed. This is causes this enzyme to be released in sweat, urine, and even as a person exhales. There is a foul smell attached to this which is very unpleasant.
While there is no cure for this condition there are some treatments that can help reduce the unpleasant odor. A person can make changes to their diet to reduce the small. A diet will have to be low in trimethylaminne since the body is not able to process this properly. A person should limit their intake of certain foods including eggs, beans, fish, and foods that are high in nitrates, choline, and sulfur. Foods including milk, potatoes, tomatoes, and even wheat bread can also lead to an increase in the foul odor and should be consumed only in small amounts. Before completely ruling out foods a person should speak to their doctor so they can get the proper vitamin and mineral supplements to stay healthy.
In addition to treating the smell there are some things a person can do in an attempt to cover it up. Cologne can be worn to make the foul odor less noticeable and leave a person smelling clean and fresh. Wearing some of the best mens cologne will be able to cover up this smell. The cologne will leave a person smelling good and reduce the appearance of the foul odor from trimethylminuria. There are some scented soaps that can also help reduce the smell. The soaps should have a pH level between 5.5 and 6.5 which will help cover up body odor. These soaps in addition with cologne can make the foul odor much less noticeable.
Some people need to find productive ways to remove stress from their life. Medical experts say this condition and the foul smell are brought on by stress. People with this condition have found that meditation, and even finding a hobby has decreased the odor that their body is giving off. Stress is one of the worst things for a person’s healthy and finding ways to reduce it can help reduce the effects of trimethylminuria.
If the odor is very intense a person can try to use antibiotics to help reduce the amount of bacteria in the stomach and the intestines. Some antibiotics that reduce the growth of bacteria include amoxicillin, metronidazole, and neomycin. These treatments have been helpful but no everyone will respond to them.
There are some common side effects a person may experience when taking antibiotics. These side effects include headache, nausea, swollen tongue, or white patches may appear on the inside of the mouth. Like all medications the use of antibiotics should be closely monitored by a health care professional.
Trimethylminuria can affect a person’s self esteem. No one wants to smell bad especially when they have to interact with other people. While this condition cannot be cured there are many treatment options to help reduce the odor. Something as simple as wearing cologne can give a person their confidence back knowing that they smell nice when going out in public.
From time to time we receive letters from readers of our blog. They range from people thanking us for information that we have provided to people that think our website is terrible and we appreciate both types of email. But recently we received a heartfelt from a man who lives with a slight physical disability but is mentally 100%. He said he values the tips we give and wanted to share some tips of his own so that others can live without assistance and live fulfilling independent lives. Below is a summary of the man’s letter to us – in our own words.
Living With Wilson’s Disease
The man who wrote us, we’ll call Peter from here on in, suffers from Wilson’s disease which is the body’s inability to extract copper from the body. Without proper management copper poisoning will occur and is fatal. Luckily his was caught early and only slight muscle atrophy of facial muscles and hands occurred. In other words, he is in full control of his body with the exception of his facial expression (to an extent) and his left hand and to a lesser extent right hand. He can cook and clean etc but fine motor skills like writing are possible but difficult.
It is a difficult disease to live with because you must avoid copper in your diet, which includes chocolate, and you often appear mentally disabled but in fact are not. That’s probably the most difficult thing to deal with is that you go into a restaurant and because your facial muscles are in atrophy you get stares and people treat you different.
Technology That Helps Him Live a Normal Life
Peter receives a disability pension but also has a part-time job. He can drive, but only with the aid of a spinner knob because he finds it hard to properly control the wheel and use the signals with his left hand. And owning a car comes with responsibility like cleaning it. He had a tip that everyone who has slight muscle atrophy of 1 hand could utilize a power washer like the electric AR383 by Annovi Reverberi to allow you to clean it yourself instead of paying heaps to get it professionalyl cleaned.
In addition to the spinner knob to assist with driving and the pressure washer to assist with caring for the car, Peter says his iPad has changed his life. He uses as his music, his TV remote and his book reader. Gone are the days of having to control a mouse and touch a small icon on the screen with precision. He said there are special apps and keyboards that you can download that have much bigger touch areas to ensure less fine motor skills are required.
Do You Have Tips?
We really appreciate the time Peter took to write in with his tips for living with a minor physical disability. Do you have any tips for living with a disability, to ensure independence? If you do please email in or simply comment on the post.
Many women cringe when they hear about a vaginal mesh implant. Mostly it’s the thought of the negative side effects that come with it. According to this guide, a transvaginal mesh can cause adverse side effects with many short-term and long term complications. These include rupturing of the organs, pain during intercourse, connective tissue disorder, and erosion of the mesh, genetic predisposition, constipation, obesity and more. The mesh is aimed at dealing with Pelvic Organ Prolapse (POP). This is a condition where the pelvic tissues and muscles weaken which then causes the pelvic organs (vagina, bladder, rectum, cervix, uterus, and urethra) to sag.
To avoid this mesh device implant, you should consider the exercises below:
- Pelvic Floor / Kegel Exercises - Kegel exercises have always been associated with the pelvic region. They are used to tighten the surrounding muscles as well as tissues. The exercises involve constricting and squeezing the muscles on a daily basis. The impacts will vary from one woman to another. Therefore, it’s vital to consult a doctor before and also during the training. The obstetrician and gynecologist use specialized machines to see if the exercises are effective.
- Core Exercises - The core region is the area surrounding the pelvic zone. It also provides additional support to the pelvic organs. There are several workout regimens that improve the core muscles. These comprise of Pilates and also yoga. By focusing energy on the targeted zone the muscles become stronger overtime. Unlike Kegel exercises, these don’t have to be done daily. Two to three times a week is sufficient.
- Pelvic Massage - Training the pelvic muscles is also achieved by simulating the nerves, blood capillaries and muscles in the pelvic region and beyond. Massage styles such as Maya, Shiatsu, and Myofascial release procedure are among the most popular techniques. They not only strengthen the muscles but also improve blood circulation as well as realigning the organs in the pelvic region. This provides healing and tones the muscles.
- Pelvic Physical Therapy - Some women are more likely to suffer from POP compared to others. This is evident from the family history, frequent cases of traumatic birth via the vagina, injuries to the pelvic zone and more. Such women will require specialized treatment that is offered by physical therapists. The treatment will be non-surgical and will be based on alternative forms of cures. The goal is to take common relief methods and customize them to suit a particulate situation.
- Proper Exercise Regime - Many times women will trigger or worsen POP simply because of overdoing an exercise or following the wrong procedure. Squatting the wrong way or lifting heavy weights in the wrong manner puts a strain of the pelvic muscles. This may be further worsened by holding back urine or restricting bowel movements. Nutritionists and physiotherapists teach proper nutrition and ways of working-out.
Pelvic organ prolapse is usually associated with aging, injury, menopause, poor nutrition, smoking, and childbirth. Simply put, most women will be susceptible to the condition. However, by exercising regularly, the likelihood of POP is quite low. The exercises strengthen the pelvic muscles and make them flexible. This ensures the pelvic region stays strong and healthy without causing any undesirable side effects.
Many people may complain saying that they simply don’t have time to be healthy or to jumpstart a plan to be healthier. Their jobs, families, and friends all keep them busy and sometimes a workout is the last thing on your mind. Crazy workweeks leave little time to be spent with family and friends, however it’s important to make time for you as well. Keeping yourself healthy is something that should always find its way into your day and schedule. It shouldn’t be something that is compromised.
Here are 5 tips to make the time to be healthier:
Plan Ahead of Time
Take the time to make a plan for your health. Get a watch. If you’re a swimmer, get a waterproof watch. Whatever it takes. Get a good schedule going down to meal plans and specific exercises. If you need to, mark the days by body parts to work on, go for it! Make Tuesday abs day and Wednesday are for thighs. Having a specific plan will help you keep track of your exercises and make it easier and simpler to start your workouts. Once you get the hang of it, planning doesn’t really take up much time. And the more organized you are, the easier it becomes. Start by planning your meals and snacks for the day, and then progress to the week. Keep grocery lists, and set a designated day for food shopping.
Sleep! Get Plenty of it!
This may seem obvious by now that sleep is crucial in functioning normally and in the best condition. The more tired you are, the harder it is to take care of yourself. Everyone’s lives have become busier and more hectic, and there is less time for sleep. Or, maybe insufficient sleep is due to so many nighttime distractions like our phones and the internet.
Take Care of Yourself AND Others
Taking care of yourself while you’re taking care of your children, elders, or anyone else, no matter how difficult it may be, is just as important. You can’t take care of someone else for very long while letting your own health slide. When you catch yourself taking care of a family member, tell yourself to match that with a healthy action for yourself.
Create a healthy eating schedule
No matter what, you need to eat regularly. Skipping meals is damaging due to lost important nutrients that your body needs to stay healthy. Unhealthy eating habits like snacking frequently become a problem when meals are skipped and varied too widely.
Schedule your Fitness
Just like you make a doctor appointment and make plans with a friend, you should make time for fitness. Mark it on your calendar if you have to. Print out an easy guide to follow that explains what exercises to do on what day. If your plan is organized, broken down by the day, and easy to follow, you’ll find yourself wanting to complete each day’s schedule.
Acupuncture originated more than 2,000 years ago in China. The ancient text created to illustrate its practices and philosophies is still used today. It remained a sought after treatment approach in China and other parts of Asia since its origin. However, over the last two decades we have witnessed a rapid increase in its growth and popularity in the United States and Western Europe.
Treatment through Acupuncture involves the following: a trained practitioner inserts needles into the skin, all at varying depths depending on treatment, on specific body points. From a scientific perspective, it still remains a mystery as to how acupuncture works. However, based on heavily researched evidence, we know it provides various health benefits, primarily relief from aches and pain.
For those who wish to seek acupuncture treatment for a medical condition, practitioners can now be found all over the world. It is no longer resigned to China, as its popularity has grown rapidly, primarily in the United States and Canada, over the last two decades. For example, if you are located in Colorado, simply type acupuncture into your search engine and watch as the results flood in. If you are looking for acupuncture in Boulder, then visit http://peakperformanceacupuncture.net who is a well revered provider. You need to make sure the treatment center or practitioner you select is both qualified and deeply-educated on the practices of Acupuncture treatment.
Traditional Chinese medical theories and philosophies state that acupuncture points can be found on meridians which is where energy flows through. However, there is no scientific evidence or proof that meridians exist in the body, which is why it still remains to be a controversial subject in Western medicine.
The World Health Organization reported the following: acupuncture has proven to be an effective method of treatment for more than 28 medical conditions. Although, the majority of research studies findings illustrate more value in its therapeutic effect on patients. For example, people who suffer from migraines or back pain have reported a mild to major reduction in symptoms.
Acupuncture Treatment: How Does it Work?
According to traditional practices in Chinese medicine, it states that good health is the consequence of a body in balance and in sync with itself and the environment. Energy is believed to flow through the meridians, or pathways, throughout the body. Acupuncture can access the flow of energy through the meridians via the 350 points on the body. Further stating that its practices are designed to address illness, which is believed to be the caused by imbalances in energy flow.
Through the insertion of needles into specific points on the body, it is stated that optimal energy flow can be encouraged, which ultimately restores the entire body to a balanced and healthy state.
According to Western medical practitioners, Acupuncture points are perceived as locations on the body where nerves, muscles and tissue can be stimulated. The stimulation is believed to help increase the body’s blood flow, while simultaneously evoking the body to release its natural painkillers. Sometimes this is paired with caffeine to restrict blood vessels and increase the hearts capacity. This can be done through either coffee or something like the best pre workout supplement which you can find at
All Personal Trainers have a common aim – to achieve the goals of their clients. If they do this, they will be successful, keep their clients for longer, word of mouth will spread and they will attract more clients. In other words business will be booming.
What has all of this got to do with music therapy? Well, personal trainer course providers are finding that music therapy is becoming an increasingly popular topic of conversation on Discovery personal training courses, and as a result many of them have integrated the subject into their own personal training course syllabuses.
Research is also indicating that the music played in gyms has therapeutic qualities for the people who work out in gyms, which is why music therapy is also being introduced on Discovery UK gym instructor courses.
The reasons for the link are twofold: music relaxes people plus it takes their mind off what they are doing. Let’s explore these two concepts:
Music Therapy as a relaxant. One of the main obstacles that a Personal Trainer has to overcome particularly with a new client is nerves. The reasons for booking a personal trainer session is for many, that they are overweight, self-conscious about their body image or perhaps have had some sort of health warning from their GP or other health professional. They arrive in a gym, or the park or a personal training studio and are usually very nervous about what is ahead of them in the next hour. They will already be thinking along the lines of ‘everyone else will be fit and look great’, and ‘everyone else knows what to do and how to use all of the equipment’. The last thing they want to do is to stand out.
Music ensures that there is background noise in the room, which means everyone cannot overhear what they are discussing with their Personal Trainer. It helps them to blend in to the environment. It distracts others, which in turn relaxes the client. If they are relaxed by the end of the first session then the Personal Trainer has achieved a very important step forward…. the client will come back! Each time the client comes to a session they will feel more and more at home and will absorb more and give more to each session. A great result from the Personal Trainers point of view.
Secondly, music therapy is a motivator. The biggest reason for client ‘drop outs’ is their lack of application to the program over a period of time. Personal Trainers have more success than if a client tried to ‘go it alone’ but motivating the client is still a constant challenge. If a previously inactive client is required to spend several minutes raising their heart rate as part of a warm up or cardiovascular session, music can pay dividends. Cardiovascular exercise can be hard work and boring and anything that can take the clients mind off these feelings is important. Talking is not a great option as it will only increase feelings of being out of breath and reading also does not always work well as it is difficult to adhere to the intensity levels required when getting lost in a book. Motivational music is a fantastic way to inspire and encourage the client to work out harder and for longer. Many gyms have music channels that you can plug your headphones into, and many gym users bring their IPods or similar devices to the gym and see them as an essential part of their workout.
Clients working harder and for longer make for better results which equals happy motivated clients. It is for this reason that personal trainers are now using music as an essential weapon in their PT toolbox.
There is no healthier way to begin a week than undertaking an all liquid or juicing diet for just one day out of every seven. The “one day a week juice diet” is simple enough for anyone to follow, and doesn’t require any premeditated planning or particular effort.
Some of the associated benefits include:
• Works as a great detoxification program for the digestive tract.
• Cleanses the body by flushing out toxins
• Can help to promote gradual weight loss
The process is hailed as a miracle worker by some, a good friend who operates this site about juicing swears by it for not just staying in good shape but also to develop a healthy and manageable habit. While different experts suggest different ways of undertaking, the choice is solely up to the individual itself. We would however, like to state that you must follow this diet plan for a minimum duration of two months, before you can expect to witness real benefits when stepping on the scales.
Suggested one day a week juice diets:
• The day before: It is advised to consume the last meal before 5 p.m in the evening and satisfy hunger, if needed, with a glass of room temperature water, maybe with some lemon as well. The actual juicing day would involve consuming a freshly blended juice mid morning and late afternoon before breaking the fast by having a high fiber or raw dinner, prior to heading back to routine.
• Just juice all day: In this instance, in the morning have a glass of warm water containing the juice of a freshly squeezed lime. Both breakfast and lunch include freshly blended juices, where care is taken to ensure that the nutrition and calorie intake of the juices is equivalent to a full meal. Dinner is comprised of a raw salad to ensure that the detoxification effects kick in and to help curb those hunger pangs.
Things to keep in mind:
• Have a probiotic drink on the day of the diet as this helps to clean your intestines.
• Pick a fruit and vegetable combination and stick with it. Seasonal fruits and vegetables are particularly recommended. Furthermore, combinations such as apples and carrots or ginger and beetroot are delicious and in the pink.
• Drink plenty of water alongside in order to keep blood sugar levels normal. The juice is to serve as a meal substitute and hence care should be taken to consume it slowly.
• A minor work out, such as a 20-30 minute walk will be helpful and likely to promote good results.
• Try to avoid solid foods. The main ideology centers around fasting and drinking juices instead. So if you need something more – water, tea and broth also make good replenishments.
• Staying busy and preoccupied during the process is a great way to ensure that food is the last thing on your mind. So our suggestion would be to pick a weekday, when you might even be swamped at work and therefore too busy to give time to any hunger sensations.
After The Juicing Diet:
When you break the juicing fast, it is important listen to your body and eat only when you are hungry and not for the sake of consuming solid foods. Having a glass of warm water with lemon, even the day following the juicing diet is recommended to keep the stomach going and flush out any remaining toxins from the body.
Remember that fasting permits the body to rest, heal and invigorate all of its processes. While three day fasts are recommended for a periodic cleansing, it’s the baby steps that count. We couldn’t run before we could walk, and a one day a week juice diet is a good first step towards a healthy and hopefully long lasting change in lifestyle. If you need further inspiration, check out this guy here – he has done alright with it!
The pressures of maintaining fitness levels, staying in a good state of well being and keeping a balance between physical and mental health have arguably never been higher than they are today. With society becoming increasingly pressured from both business, aesthetics and a health standpoint, it’s understandable that many people fall short of what is classed as ideal today. Well we may have found a sport for you that will help maintain your fitness levels, state physical health and also your mental well being, all at the same time. For us, that sport is kayaking. Throughout this short article we’ll discuss a few of the benefits of taking up kayaking from a well being perspective, and how it can help you in other aspects of your life.
To start off with, there’s the fact that when you are using a kayak, you’re exercising. This has the advantage of building muscle, burning calories and putting you in an active state in terms of your breathing. All of these factors combine, increasing your fitness slowly but surely. We aren’t saying that you’ll shed twenty pounds just by using a kayak for a day, but using one on a regular basis will soon see the results pour in and the weight drop off. Kayaks are suited to people of all ranges of fitness, with the more lightweight models tracking with minimal effort, meaning they are easy to operate and not as strenuous as other forms of water based exercise. Many models also offer the space for an additional passenger, making them ideal if you have a fitness buddy you’re looking to get into shape with. The scope of activities that you can do in a kayak are seemingly every increasing. With precision designed kayaks now existing for surfing, open water, fishing and racing, the possibilities are almost endless. With each activity taxing your physical fitness to different extents, you have a great scope of progression already in store to line up with your fitness and weight loss achievements.
Finally, kayaking can offer a great escape from your everyday lifestyle. The mental pressures of the working world combined with living in the concrete jungles that are the modern cities of today can take it’s toll on anyone. With modern kayaks compressing down to fit in the trunk of your car, they are incredibly portable allowing you to take off for the day and escape the drawbacks of city living. The tranquility that you find on the open water is definitely therapeutic, and incredibly relaxing. You can leave your worries on land and be at one with nature for the duration of your stress free outing. With many models also equipped for taking a friend, it can be the perfect getaway and welcome variation for going for lunch in a crowded restaurant.
With a decent kayak weighing in at around $150, take the Sevylor Sit on Top Inflatable Kayak for example, it’s a cost effective trip as well. You can find a comprehensive review of the Sevylor Sit on Top at www.thekayakguide.com.