These are the differences between Mastercard and Visa

If it is necessary to highlight which are the large electronic payment companies worldwide, the industry is dominated by four companies: Visa, Mastercard, American Express and Discover, which they are responsible for handling the majority of card payments in the world.

However, in Spain Two of them stand out above the rest: Visa and Mastercard. Most of the cards Credit cards look the same: a rectangular piece of plastic with numbers on it. And most of the time, these cards would be stamped with the Visa or Mastercard brand logo.

A concept that you should first know is that Neither Visa nor Mastercard issue or distribute cards. The cards are issued by banks or financial entities and are what establish the interest, the gifts on the cards and other discounts.

Knowing this, now you will know what are the main differences between one and the other.

The differences between Visa and Mastercard

Indeed, the differences between Visa and mastercard they are less important to customers than what the card issuer (usually a bank) offers along with the card.

Visa and Mastercard only process payments, instead of deciding on the terms and benefits that the card offers. Besides, Both cards are accepted worldwide, so chances are you won’t have a problem paying with either of them, wherever you are.

Man and woman inserting an SD card into their head

Now, there are certain points of difference between one and the other:


  • Promotions and insurance applicable according to each country and issuing bank
  • Accepted in 30 million stores in 200 countries
  • Accepted at 2.1 million ATMs


  • Promotions and insurance applicable according to each country and issuing bank
  • Accepted in 24 million stores in 210 countries
  • Accepted at a million ATMs

So which is better, Visa or Mastercard? As stated above, the biggest differences between Visa and Mastercard lie in the banks that issue them. The benefits they offer their customers, such as discounts and promotions, vary from bank to bank.

Visa and Mastercard are very similar in Spain, and both are reliable options. Choosing one or the other will depend on your needs and which provider or bank best suits them. For example, if you’re traveling abroad, it might be worth having the card with the best exchange rate and making sure it’s accepted in the countries you visit.

Some They recommend using Visa in less developed countries, but if you are traveling to developed countries, it will not make any difference if you use a Visa or a Mastercard.

Mongibello, the beautiful hotel that brings the most luxurious spirit of la dolce vita to Ibiza

Guadalupe Rodriguez

Patricia Highsmith chose the name that the locals give to the
Etna volcano, Mongibello, to name the idyllic Italian seaside town of
The talent of Mr. Ripley. There the protagonists of his novel drank martinis and spritz by the sea in the purest spirit of the dolce vita of the Amalfi coast in the 50s.
Mongibello Hotel, which will open in July on the Balearic island.

Mongibello is not a typical hotel. Not many other places will you find a 70’s jukebox in the lobby, a
Alfa Romeo Spider at the entrance, an Italian baroque-style fountain with a
testa di moro (like the ones at the hotel in the second season of The White Lotus), a gazebo or kiosk for weddings, concerts or photos, and a cart of fresh lemonade to refresh you after bathing in Es Caló des’Alga.

A scooter, an Alfa Romeo Spider and a fountain with a head of Moro decorate the entrance to the Mongibello hotel in Ibiza. /


Concept Hotel Group, which currently manages seven hotels on the island, thus makes its debut in the area of
Saint Eulalia with the remodeling and change of concept of the Don Carlos hotel. The hotel manager commissioned the comprehensive reform and redesign of the new Mongibello to
interior design studio ILMIOdesign, which was inspired by Capri and the Amalfi coast, adding the informal and fun touch of Ibiza.

Tribute to 32 characters from Ibiza at the Hotel Mongibello

The hotel recalls in its 32 suites local or famous people who have been able to enjoy the island, from
Tony Pike, the English hotelier who was the host of George Michael or Freddie Mercury; to the motorcycling champion
Angel Nieto; the actress
Angela Molina; the musician
Nacho Cano; the founder of Pacha,
Ricardo Urgell; the fashion designer
Paola Fendi; the comic trio
tricycle; he philosopher
Jose A. Escohotado; Formula 1 driver
Niki Lauda; or the sculptor
Lawrence Quinn, among others. All the suites are decorated with an illustration by the Ibizan artist
Mark Torres.

The Mongibello Hotel suite dedicated to Tony Pike. /


In addition, it has a secret room that bears the name of Lola’s in memory of a mythical club in Ibiza in the 60s and 70s. And in the bar, images of
Sophia Loren and Marcello Mastroianni symbolize that way of enjoying the pleasures of life, day and night, with all the senses, that Italian cinema spread internationally thanks to titles like
La dolce vita, by Fellini.

Corner of the bar of the Mongibello hotel in Ibiza. /


A beach club for vacationers of life in Mongibello

The Mongibello hotel intends to become a haven only suitable for vacationers of life, just seven minutes from the
walk of Santa Eulalia. As novelties with respect to the previous establishment, it has a
restaurant with direct access to the beach, Managed by the creators of Silencio, Silencio de París and El Silencio de Ibiza, in Cala Molí. It will also open a
beach club under the lifestyle brand Wanderlust.

Aerial view of the pool of the Mongibello hotel in Ibiza. /


Those responsible for the reconceptualization of the hotel seek to attract the international client who visits Ibiza regularly and also the local public. His intention is that both can experience the latest trends in urban culture at the hotel and share cocktails and street food at large community tables, following the spirit of a neighborhood party.

“We have put a lot of care into the creation of this new brand, so far the most elegant of the group, although with a touch of rebellion,” says the CEO and co-founder of
Concept Hotel Group,Diego Calvo. “It is a project that we really wanted because, in addition to the fact that it transmits summer and joy on an aesthetic level, on a conceptual level it links very well with the island due to the message we are sending: the art of living.”

Diego Calvo, CEO of Concept Hotel Group at the Mongibello hotel in Ibiza. /

concept hotel group

Exercises with elastic bands to strengthen and stylize your legs and buttocks

Sara Flamenco

There are many ways to exercise your body. If you like the gym, you can choose between group classes, such as
the pilates either the boxingor the use of
machinesbut you can also exercise from home, using the weight of your own body or different
tools fitness.

There are many
tools that can help you make your exercises more intense and the
elastic bands They have become the favorite accessory, especially because they are an accessory
economicversatile and practical for training at home without taking up much space.

elastic bandsThese are tools that are used for training with the aim of increasing muscle thanks to the
endurance that it provides when stretching them. They can be used to strengthen various muscle groups, but are especially effective in the
legs (especially in the
thighs), managing to tone and stylize them.

The key to getting the most out of them is knowing
where to put themchoose the degree of
endurance appropriate and, above all, do the
exercises suitable to get the most out of it. Get your elastic bands at any sports equipment store and write these down
seven basic exercises to have legs of heart attack:

1. Front squat

Grab some elastic bands
longstep on them with both feet in the middle of the band, pass it behind the shoulders and hold them by the
extremes with the hands. With each repetition, you should stretch the band and
control descent using for this the quadriceps, femorals and glutes.

Woman working legs/Photo by Gustavo Fring at Pexels

For the rest, the
position is the same, standing up, with your feet shoulder-width apart, you must go down slowly and controlling the movement until the
thighs parallel to the ground concentrating all the tension in the muscles of the
legs and buttocks.

2. Glute Bridge

Place the
elastic band fair above the knees, lie on the back and place the feet flat on the floor so that the knees are bent at an angle of
90 degrees. Next, he raises his hips to shoulder height by contracting his

The goal is to keep your legs apart and hold the
strain of the elastic band throughout the exercise. So you can work the external face of the

3. Work adductors

Get some elastic bands of the most
long and fasten them to a column passing the opposite end through the ankle. Stand on your side so that the foot that is holding the bench is the one that is furthest from the
column and raise the leg to the side, away from the midline of the body.

to work the
inner thigh position yourself in the same way but placing the foot that holds the band closer to the spine. Next, bring the leg in from the midline of the body.

Woman training legs/PEXELS

4. Walking on the side

Get in the position of
half squatwith the legs separated to the width of the shoulders and the bands placed just above the
ankles. Then move your body by walking
sideways and opening the distance with one foot and closing it with the other.

5. Lateral squat

Place the rubber band on your
thighs, above the knees, and spread the legs until the rubber is taut. To the
descend To perform the squat, spread your legs out to the side, with a
stride broad, bringing the buttocks back. Going down, she brings one leg up
a sidewhile when you rise and descend again, you will have to perform another lateral displacement.

6. Glute kick

Place the elastic band on your
ankles and stretch one of the legs back, so that the elastic band is stretched. After,
raises the leg stretched up to activate the muscles of the
buttocks with a kick back with the leg

7. Quadruped side kick

Place the rubber band on your
thighsabove the knees, and place yourself in a position of
quadruped with hands and knees on the floor. Keeping her back straight, she raises one leg up
side overcoming the resistance of the elastic band thanks to the activation of the muscles of the
buttocks. When you finish with one leg, do the same movement with the other.

The 2000 calorie diet: a perfect eating plan to lose weight without going hungry

Tamara Villa

2,000 calorie diets are standard for most adults, as this number is considered adequate to meet most people’s energy and nutrient needs. Even so, the
individual needs vary based on your age, gender, weight, height, activity level, and weight goals.

Calories provide your body with the energy it needs on a day-to-day basis. Because each person’s body and lifestyle are different, people have
different caloric needs. Depending on activity level, it is estimated that adult women require 1,600 to 2,400 calories per day.

However, caloric needs vary drastically and some people require
more or less than 2,000 calories per day. When the number of calories you burn is greater than the number you consume, you are in a calorie deficit, which can result in weight loss.

On the contrary, you can
gain weight when you consume more calories than you burn. Weight maintenance occurs when both numbers are the same. Therefore, depending on your weight goals and activity level, the appropriate number of calories to consume differs.

Can a 2000 calorie diet help you lose weight?

Following a 2,000 calorie diet can help some people lose weight. Its effectiveness for this purpose
depends on age, gender, height, weight, activity level and loss goals of weight. It is important to note that weight loss is much more complicated than simply reducing your calorie intake. Other factors that affect weight loss include your environment, socioeconomic factors, and even gut bacteria.


What is certain is that caloric restriction is one of the main objectives in
prevention and control of obesity. For example, if you reduce your daily calorie intake from 2,500 to 2,000, you should lose a pound in a week. But on the other hand, a 2,000-calorie diet would exceed some people’s calorie needs, likely leading to weight gain. However, the figure is a good guide and also a
good starting point For those who want to undergo a weight loss plan and find it very hard to start with a restrictive diet.

food to eat

A healthy, well-balanced diet includes plenty of whole, unprocessed foods. While it is vital to ensure
getting enough carbs, protein, and fatfocusing on food rather than macronutrients may be more helpful in creating a healthy diet.

Plan each meal including
high-quality protein and fiber-rich foodssuch as fruits, vegetables, and whole grains. Also dairy products such as reduced or full-fat natural yogurt, kefir and cheeses, along with lean meats such as turkey, chicken, veal, lamb, veal, etc., as well as fish. The
legumes They play another important role, as do nuts and the ever-recurring olive oil, with all its healthy fats.

Studies suggest that adding a source of protein to meals and snacks may help promote
feeling full and help lose and maintain weight. Also, watching your carbohydrate intake and choosing the right types of carbohydrates can help you maintain weight.


Foods to Avoid

Is better
avoiding foods that provide little or no nutritional value, also known as “empty calories”. These are typically foods that are high in calories and added sugars, but low in nutrients. A small amount of these foods can ruin any nutritional plan and a goal of maintenance or weight loss. Run away from them.

The list of foods you should not eat is
simple and you can imagine: added sugars (baked goods, ice cream, candy), fast food, processed and refined carbohydrates (white bread, cookies, snacks, sugary cereals), fried foods, soft drinks and sugary drinks, etc.

But there is no reason to be strict either because
It’s okay to win a prize from time to time. It’s okay to occasionally indulge in less healthy foods. However, regularly eating the foods on this list can not only be detrimental to your health, but also delay or hinder weight loss or even disrupt your efforts to maintain weight.

Twitter will remove blue verification in a few days, unless you start paying for it

It seems like a joke but it is totally real. Very soon (April 1) the Twitter accounts previously verified before Elon Musk arrived at the company they will lose their checkmarks unless they start paying for them.

The website has announced that “it will start to close your legacy verified program and remove any legacy verified checkmarks” April 1. If you remember, shortly after Elon Musk took over the social media platform, Twitter It quickly changed the way the verification process works.

Instead of going through a process to get verified, anyone can get the blue checkmark added to their profile from the social network paying $8 per month to subscribe to Twitter Blue.

The reality is that shortly after Twitter Blue first launched in November 2022, Elon Musksaid “there are too many corrupt legacy ‘verification’ checkmarks from Blue” and that the company will eliminate them in the coming months.

Twitter will remove legacy checkmarks starting April 1

The official Verified Twitter account has made the announcement, saying that individuals and organizations they can only maintain verified status by subscribing to Twitter Blue or registering with Verified Organizations, respectively.

The accounts Twitter Blue keep the blue checkmark, while organizations are highlighted with a gold checkmark. The basis of this commotion is that a multitude of celebrities or relevant people who obtained their verification before Elon Musk’s arrival on Twitter, have until April 1 to subscribe to Twitter Blue or they will lose this badge.

The truth is that it will be quite interesting to see how big celebrities take this novelty and if all of them are willing to pay the subscription once April begins. Surely more than one will show their opinion via social network.

For example, it was previously seen how Stephen King’s reaction showed that Elon Musk’s plan can cause relevant people to leave Twitter and look for new alternatives.

He commits to follow ChatGPT to create a million-dollar business and these are the results

This week Mr. Jackson Greathouse Fall has risen to fame because, although he had very little money to invest, his idea was to rely on artificial intelligence to ensure substantial and immediate profits. And he wanted to do it without paying consultants or other intermediaries.

The way Jackson got started was by using the well-known ChatGPT, a natural language virtual assistant that promised to help users make smarter financial decisions. Yes, the job of stockbrokers is also at risk.

Jackson decided to give it a try ChatGPT and began asking questions about how he could invest his money effectively. The virtual assistant responded with a series of suggestions, including buying shares in a start-up company and investing in cryptocurrencies.

At first, Jackson was a little nervous about investing in a volatile market like cryptocurrencies, but ChatGPT helped him better understand how they work and how he could profit long-term. The story is not wasted. Even if you don’t think it always works.

Artificial intelligence as your investment assistant

Over time, Jackson’s investments began to pay off. The shares of the start-up he had bought increased in value for him, and the cryptocurrencies he had invested in began to generate significant gains.

Thanks to ChatGPT’s advice, Jackson was able to grow his business and increase his income effectively. The investor claims to have found a useful tool and plans to continue using it to make smart financial decisions in the future.

Do you think ChatGPT is too light?  OpenAI wants to give it more personality and controversy

Thanks to ChatGPT, Mr. Greathouse Fall said he was able to raise $1,378.84 for his company in a single daythough Business Insider was unable to verify that amount.

This story is an example of how technology can help entrepreneurs and business people make smarter financial decisions and grow their businesses effectively… or not, since investments are always a lottery no matter how much we study and know the market.

The tricks you need to make your cheesecake perfect, told by the creator of the best-seller in Barcelona

Aloña Fdez. Larrechi

With Easter just around the corner, and with it its delicious French toast, it seems that we have no appetite for other sweets. Except if it is a cheesecake, because there is always room for good desserts. And more if you can prepare them at home with the tricks you need to make it perfect, told by the creator of the
cheesecake Best seller in Barcelona.

An aeronautical engineer by training and a cook and pastry chef by vocation, this Bilbao native who has lived in Barcelona since he was six years old has become a
a real teacher of the cheesecakes. And a good example of this is the place that bears his name in Barcelona, ​​which is so successful that sometimes they have to hang the “All sold/Sold out” sign on the door.

Cake, whose passion for cheesecakes comes from “I really liked them a lot,” explains over the phone that making a good cheesecake at home depends on several factors. «I think you have to do a lot of tests, because we always give tricks, we tell a thousand stories and really
every oven is a thingeach cream cheese works in a different way and each mixture is made in a different way”, he explains.

In his book Joncake: the
cheese cakes more gourmet, we can find dozens of different recipes and each of them has a cooking time. “But we have included a note that makes it clear that these times can vary greatly from oven to oven. If you put a very large cake in a small oven, it is not the same as in a larger one or in a professional one. “For me,” she continues, “one of the keys is that, testing, is premise number 1.”

The oven, key ingredient in cheesecakes

It is also important “that the oven is at maximum temperature, a few
220-230 degrees with air. This is important so that the cooking is rather homogeneous. If we do it with heat above and below, because there are many people whose ovens do not have air, I would even raise the temperature a little more ».

With this level of heat, cooking would be much faster, “about 20 or 30 minutes. The distance between 20 and 30 is a lot, but it depends on each oven. We cook
until it’s goldenthe time is around 23-27 minutes.»

In 20-30 minutes we can have our cheesecake ready. /JONCAKE

Continuing with the necessary materials to get a cheesecake that you will fall in love with, the pastry chef points out that a removable metal mold is preferable to make it, a material that “communicates heat better and helps
the cake cooks better from the outside in.” And he explains that he only puts baking paper between “the base of the mold and the cookie, I leave the sides without paper.”

After knowing our oven like the back of our hand, Jon Cake points out that another of the keys to making the perfect cheesecake is that we use «
quality ingredients, this is non-negotiable. If we want to make a quality cheesecake we have to start from something that is of quality”. Obviously, «there must be cheese present, which gives it a differential flavor. And if we want to do something different, we can go to other things ».

Nougat, cookies and donuts to accompany the cheese

The confectioner dedicates his own section in his book to these other things, with creations that are as innovative as they are surprising. Cheesecake and coffee with Lotus biscuits, your favorite, chocolate and smoked chilies, white chocolate and matcha tea, from
Jijona nougat, dulce de leche, Donuts. Jon has not stopped experimenting since he opened his own workshop and now he shares with us the tricks to make a cheesecake something more… If we feel like it.

As for the cheese, Cake reckons you can make a cheesecake “practically” out of
any cheese». «I have always said that for me the only ones that do not make sense to use are the soft ones, such as Burgos cheese, Mató or Ricottas. In the end, if you are going to use cream cheese, the flavor has a certain acidity and the presence of those cheeses will load, you will not notice any flavor. They only help you to get textures or lower intensity », he explains.

Cheesecake and donuts, because in the world of sweets there is no impossible union. /JONCAKE

Another of Jon Cake’s tricks to make his cheesecakes is to use a
kitchen robot, a grinder or turmix instead of a rod mixer, because the latter “incorporates a lot of air and the dough is not so fine.” And it is that the latter, the density of the dough, is another point to take into account when making this dessert, something that is achieved by adjusting the ingredients ».

«If we add a lot of cream, the cheesecake will be more liquid, and if we add
more cream cheese than cream the texture will be denser. In the end it is about playing with the amounts and correcting them based on the result”, he details. «»If when you make a recipe you see that later the cake has become very liquid, your thing would be to replace part of the cream with cream cheese, and if it is very dense, on the contrary».

The confectioner points out that, for him, and despite the purists, “it is very important to
cookie base And the butter, for me is something that makes the difference, because it gives it a crunchy touch and the flavor of butter”. “As a teacher of mine used to say,” she points out, “without a cookie it is “a dessert for people without teeth, the one without it is a creamy cake, the one that does add a crunchy touch that makes it more interesting.”

Taking the cheesecake out of the oven

When we have made the cake, Cake points out that we should keep an eye on the temperature. When removing it from the oven “it is important that it lose heat and then rest
an hour in the fridge, so that the texture acquires consistency. For those who are in a hurry, the cheesecake specialist points out that “fifteen minutes in the fridge for the temperature of the whole cake to balance” would be enough.

Although you have to take into account the outside temperature, the one with which the cake will be when it comes out of the oven, so it will not be the same to make a cake in winter than in summer, nor in Asturias than in Murcia. The ideal is «
let it rest when it comes out of the oven two or three hours” and then put it in the fridge for between fifteen minutes and an hour.

Joncake’s successful tiramisu. /JONCAKE

Joncake: the most gourmet cheesecakes The author has also included the recipes for some of the most popular creations, such as those by La Viña, Oriol Balaguer or Zuberoa, by Hilario Arbelaitz, his favorite because “I’m a fan of
blue cheese». With this section, Cake wants to pay tribute to its authors “because I managed to make my cheesecakes thanks to everything they had already done.”

And if tiramisu is your favorite dessert, the Planeta Gastro book also interests you, since the pastry chef has included his recipe. A license that has a good reason because “my wife doesn’t eat cheesecake, because she doesn’t like cheese, but
Tiramisu He freaks out even though it has mascarpone. When we met, I made a tiramisu cheesecake for her and now it is one of the best sellers and the one that our clientele likes the most », he confesses.

Six easy exercises to lose fat and tone your body in just 15 days

Sara Flamenco

It seems that we have finally realized that the
sport is something essential, not only for our
health, but also to have the body that we have always wanted to have. Of course to follow a
balanced diet is another fundamental pillar, but doing sports regularly is just as important and one thing is not
effective without the other

But depending on what your goal is, you should follow a
Training plan or another. You don’t have to do the same if you want
lose fat than to gain muscle mass. The workouts to lose fat and lose weight have to be workouts where the
pulsations be high to speed up the
metabolism and thus burn more. Before they assured that to achieve it it was worth carrying out
cardio exercises, but it has been discovered that the ideal is to combine it with
force work.

following a
balanced diet and training in this way about four times a week, you will begin to see results from the
15 dayssince at the beginning you will begin to eliminate the retained liquids and then the burning of

write these down
six exercises that cannot be missing in your training routine to
lose fat. Not only are they easy to do, but you can do them comfortably in your
homewithout the need to go to the gym and lose a
time which maybe you don’t have:

Woman doing exercise routine to lose fat. /

Photo by LyfeFuel on Unsplash

jumping jacks

This exercise works globally on the
large muscle groups, thus activating the body completely. They are carried out by coordinating
arms and legs simultaneously, separating legs by means of a jump at the same time that we raise the arms laterally above the head.

jumping jacks provide cardiovascular and respiratory benefits, improving the
oxygenation of blood and tissues. Depending on the intensity with which you perform them and your physical condition, you can burn approximately
350 calories for 30 minutes of exercise.

Shuffle (side step)

This exercise is intended to strengthen
thighs and buttocks comprehensively, actively working on
quadricepsthe gluteus maximus, the gluteus medius and the

To do it correctly you must stand up, with your feet parallel and your torso upright while you contract your knees.
ABS. Next, move one leg to the side and plant the foot on the ground while bending the knee and lowering the body. He
thigh of the displaced leg must be parallel to the ground and always
foot and knee They must point in the same direction.

Woman doing exercise routine to lose fat. /

Photo by Samuel Rios on Unsplash


burpee born from the union of
push ups chest, the
squats and the
jumps vertical and with it you work the
abdomen, back, chest, arms and legs. Allows you to tone and increase muscle mass in less time, which can contribute to accelerating the

Start by placing yourself in
squatting and then place your hands on the ground keeping your head up. Then he moves the
legs back with your feet together and do a
flexion until touching the ground with the chest. Then pick up the legs again to return to the
initial position. To finish, lift your entire body up
vertical jump raising hands and giving a
slap overhead.

squat with press

This exercise is one of the best to work the body in its
whole. By having the
dumbbells on the shoulders or the
bar in front of the body, the legs are worked when performing the
arms and the
abdomen. In addition, it helps to increase the burning of
calories because it requires the participation of several parts of the body at the same time.

It can be done with both
dumbbells in each hand as with a
bar with discs on the sides. Stand tall with your feet shoulder-width apart, toes slightly out, and
weight chosen in the hands. Push your hips back and lower yourself into a standing position.
squatting, doing a squat. Returning to the starting position,
raise your arms with the weight above your head and lower them back down before starting the lift again.

Woman doing exercise routine to lose fat. /

Photo by Jacob Bentzinger on Unsplash

push ups

push ups It is one of the most typical and complete exercises since it increases the
force and not only in the upper train. In addition, it stimulates and accelerates the metabolism, like all the exercises with which
body weight. And, above all, it improves our posture and postural hygiene.

Get in position to
ironwith the hands separated the width of the shoulders, the fingers separated and the tips of the feet resting on the floor maintaining the
straight and firm body. Lower slowly, bending your elbows out (if you want to work your
triceps you would keep your arms close to your body) until your chest almost touches the ground and returns to the starting position.


This is a very
easy to carry out but at the same time very complete, since you set in motion different
muscles of the body and the work that is done with it is very effective. Help to
tone up the whole body, since it activates the muscles of the
arms, legs, abdomen and backand especially the hamstrings.

To do it correctly you must place yourself
standing with your legs open, making sure that your feet are at shoulder or hip height. You then start to
tilt the body forward and you go down until you rest your hands on the ground, in front of your feet. From here, you start
advance with arms and hands to the front, first forming a
triangle with the body and then extending it until it is in the position of
iron and with a straight back.

These yoga poses relieve muscle tension and are perfect to do before bed

Elena Romero Vargas

Stress and anxiety from day to day are the big
enemies of rest and general well-being, and this can translate into tension in the neck and back that causes pain and discomfort. To avoid this situation, although it seems inevitable given the frenzy of everyday life, you can include small habits in your routine to feel better.

A healthy diet, devoting time to meditation, exercising and sleeping well are key to ensuring your general well-being, but if you need extra help, you can incorporate into your routine some yoga postures that are perfect to do before bedtime and that will They will help relieve stress and get a restful sleep.

Good rest is essential to lead a healthy lifestyle and an active life. Many times what makes it difficult for us throughout the day is not having slept well. Therefore, if you are one of those who find it difficult to fall asleep, these yoga postures will be your solution to
sleep like a baby and, by the way,
release you from tension that accumulates in your body throughout the day.

child’s pose

One of the best poses for relieving concentrated tension in the back is Child’s Pose, which focuses on
stretch pelvis, thighs and ankles to achieve total rest of the body when the exercise is finished. Get on your knees and put your weight on your heels. Lean forward so that your forehead touches the floor and stretch your arms out in front of you with your palms facing you. Then, take a deep breath and stay in that position for a few seconds.

Seated Forward Pose

This pose stretches the back, lower back, and hamstrings, but also promotes a
better digestion and relieves the pain of menopause and premenstrual syndrome. Sit with your feet stretched out and your back straight. Breathe in and slowly lean your back forward so that your head meets your knees. Hold for a few seconds in this position and perform as many repetitions as you need.

Woman doing yoga/PEXELS

cat pose

The area of ​​the body that accumulates the most tension and, therefore, suffers the most in these cases is the
neck and cervical. The cat pose focuses on relieving these tensions and ensuring the well-being of body and mind, because it also
alleviates the symptoms of anxiety and stress. Support yourself on the palms of your hands and knees with your back straight and your abs contracted. Inhale and arch your back at the same time, and as you exhale round your spine by bringing your chin to your chest. Repeat these exercises several times to feel relief.

Sage’s Twist

This posture is so
simple and effective in relieving stress and the tension. Sit on the floor and place your right hand behind your back and your left on the opposite knee. Next, take a deep breath as you turn your body to the right side. Then, repeat the same exercise but towards the left side.

corpse pose

Don’t let its name scare you: this position, despite its gloomy name, is going to become your reference position, because in addition to
calming the body also relaxes (and a lot) the mind. Lie on your back with your feet turned out and your arms close to your body with your palms facing up. With your body completely straight, take a deep breath and exhale slowly, seeking complete relaxation.

Woman doing yoga/PEXELS

sail stance

The main objective of this position is
improve circulation, which greatly favors rest and well-being. Lie on your back and raise your legs on a wall, with your buttocks resting on it and your knees and back straight. You just have to stay in this position for a few seconds and take a deep breath.

Benefits of walking before breakfast: it helps you burn more fat, lose weight and clear your mind

Tamara Villa

There are some negative side effects associated with jumping out of bed and doing physical labor on an empty stomach first thing in the morning if high intensity exercise (HIIT) is your thing. But since in reality the vast majority of humanity is content with
take a brisk walkhere’s the good news about heading out before breakfast: it’s
very good on many levels and it will help you burn more fat, lose weight and clear your mind.

So if you’re doing more moderate intensity exercises, like
brisk walk, research has shown that going out at first light has many benefits. And at all levels: from
functional improvements to physical and mental. Backed by science.

If you are curious to know the
surprising (positive) side effects that your body will experience when you go out in the morning before having breakfast, read on. You will find, among other things, how going for a walk before breakfast helps you lose weight, think better and even live longer.

you will burn more fat

According to a 2017 study published in the American Journal of Physiology: Endocrinology and Metabolism, obese people who walk for an hour before eating breakfast may
turn on your ‘fat burning’ genes stored much better compared to those who go out to exercise after eating something.

Woman walking on the beach/PEXELS

A more recent study published in the Journal of Clinical Endocrinology & Metabolism found that participants who engage in cardiovascular exercise before their first meal of the day experience the
double fat burning compared to those who exercise afterwards.

You will reset your biological clock and prepare your body to sleep better

Research has observed
significant improvements in sleep quality among insomniacs after they started walking and exercising in the morning. Light advances the biological clock and at night, when you want to go to sleep, your body is ready for that. If you’re having a hard time sleeping at night, it could be because you’re not getting enough light in the morning.

It is important
reset the biological clock every morning with exposure to blue light in the morning, to which our receptors are especially sensitive. Light exposure also suppresses the production of melatonin, the hormone that encourages us to sleep, another aspect to watch out for if you have sleep problems.

you will clear your mind

A 2019 study published in the British Journal of Sports Medicine found that doing
30 minutes of moderate intensity exercise in the morning, like brisk walking, not only improves cognitive performance, but also improves cognitive functions associated with smarter activity and better decision making. While sedentary behavior is associated with impaired cognition, exercise can
sharply improve cognition.

Woman walking/PEXELS

better concentration

Scientific research has routinely linked brisk walking with a
greater creativity and better concentration. Getting fresh air and exercising first thing in the morning transforms you. Instead of being tempted to mindlessly scroll through social media for an hour, you prepare to arrive at your workplace or start chores with your brain already working.

You will reduce your risk of heart disease

According to recent research, a 30-minute walk every day is enough to
reduce your risk of heart disease by up to 40%. Plus, a walk before breakfast can also improve blood circulation, lower blood pressure, and help prevent (or control) diabetes.

you will live longer

A large study published in 2015 in The American Journal of Clinical Nutrition found that a brisk 20-minute walk every day, regardless of the time of day, could
reduce your risk of death by more than 30%. In summary: going for a walk in the morning allows you to live longer… and better!