Real Madrid Unveil New Santiago Bernabeu Stadium Project

Spanish giants, Real Madrid have this week revealed plans for their project to refurbish their Santiago Bernabeu stadium.

Los Blancos have received the green light from the city council for their ambitious development plans.

Work on the stadium is scheduled to begin next summer, and it’s estimated that the rebuild will last two and half years before completion.

While the capacity at the Santiago Bernabeu will remain roughly the same, the main changes will be new VIP areas, plus the addition of an iconic retractable roof.

FIFA president Gianni Infantino suggests changing World cup from 32 teams to 48 teams

Gianni Infantino, president of the World Football’s governing body, FIFA has suggested starting up a 48 team World Cup tournament, saying adding 16 more teams to the competition would see a playoff round added prior to the group stages of the world cup, with the 16 defeated nations going home after playing just one match.
According to Infantino, the proposal could take effect from the 2026 World Cup.

“The idea is that 16 teams would qualify directly to the group stage and the other 32 would play in a preliminary phase, in the country where the World Cup is being played,” Infantino told reporters at an event in Bogota, Colombia on Tuesday.

“They would play for the remaining 16 places. It means we continue with a normal World Cup for 32 teams, but 48 teams go to the party.”

One of Infantino’s proposals while coming out for election  was to increase the number of teams competing in FIFA World Cups to 40 after Qatar 2022.

“These are ideas to find the best solution. We will debate them this month and we will decide everything by 2017,” Infantino continued.

“They are ideas which we put forward to see which one is the best. FIFA’s idea is to develop football in the whole world, and the World Cup is the biggest event there is,” he said. “It’s more than a competition, it’s a social event.”

How to Choose a Yoga Mat

So you finally tried yoga and now you’re hooked? Great! You’re on your way to a stronger, more flexible, more relaxed body and mind.

Now you’ll need your own mat, since no one wants to practice on a used gym mat. A personal yoga mat also enables you to use something specifically suited to your preferences and purposes. For instance, will you be doing hot yoga? Do you have sensitive joints? Will you be using it daily, or just every so often?

Choosing a mat used to be quite simple, when only a few variations of colors and materials existed. As yoga becomes more popular, options continue to expand from your standard-size $10 PVC mat for beginners to $130 eco-friendly hot yoga mats (that’s commitment!)

So many choices can be overwhelming, which is why I am here to walk you through some key factors that will help you choose the best yoga mat for you.

1.      Density

Yoga mats come in various density levels, from so thin you’re basically on the floor, to so thick you can slightly sink in. Each has their purpose, but thickness will contribute to your comfort level and ability to maintain stability. The thinner the mat, the more you can connect with the floor and maintain balance. The thicker the mat, the more cushion you’ll have for knees, elbows, and spine. The tradeoff for comfort, however, can be less stability, which is crucial in many yoga poses.

Only you know your personal goals and the needs of your body and the density you require. If you just want to improve fitness but need lots of cushion, thicker may be better. If your goal is to improve balance quickly and learn more advanced poses, a thinner mat is more ideal. Yoga pros typically use thinner mats for this reason.

Most mats range from 1/8-inch (3mm) thick to 1/2-inch (15mm). Extra-thick mats can also be used for Pilates due to the extra back support during floor work.

(One additional bonus of thicker mats is that they can also be used as a general exercise mat at home, the office, or outdoors for stretching, core workouts, and floor exercises.)

2.      Material

The type of material you choose will depend on your preference of weight, ability to retain its shape, type of yoga you’ll be doing, and your values (eco-friendly or not). Lightweight mats are easier to carry, shape is important for durability, and a mat’s ability to resist water will affect the safety and hygiene of your mat, particularly for users who tend to sweat more or have a passion for hot yoga.

PVC mats are the most common and least expensive. They hold their shape well, making them durable and dependable. They are “sticky”, which helps them stay in place on the floor, and provide a non-slip grip to prevent sliding during poses. They are also lightweight, making them great for travel. PVC yoga mats are not typically as eco-friendly as other materials, though many are made more earth-friendly by eliminating toxic phthalates, dioxins, furans, and heavy metals. These are good for beginner or advanced users, and versatile for everyday use.

NBR is a type of synthetic rubber that is water-resistant and tends to be thicker, and therefore less stable in standing poses. Its high-density nature makes it the most comfortable in terms of padding and giving cushion between you and the floor. It may stretch slightly during some poses, or leave imprints temporarily, but goes back to its shape afterwards. NBR is what ProSource uses to make its non-slip, extra thick mats, which are great for use on hard floors and users who need a low-maintenance mat.

TPE is a more earth-friendly rubber because it is a recyclable material. Closed-cell TPE is waterproof, making it easy to clean and more durable than open cell, which absorbs water and sweat. Closed-cell TPE mats are not ideal for hot yoga due to their recyclable nature, but they can be covered by a moisture-absorbing mat towel. Our dual-layered, closed-cell TPE mats are textured for a non-slip grip, making them great for any other form of yoga.

3.      Texture & Grip

A secure, non-slip grip is of great importance in any yoga class, whether hot yoga, Hatha, Ashtanga, or any other type you love. Many yoga styles and poses require balance, resisting gravity, and seamless flow between movements, so a raised or bumpy texture is common on most mats. This enables your hands and feet to have solid placement on your mat for safety as you hold your downward-facing dog, tree pose, or warrior II. After all, yoga is supposed to help you relax and destress, right? Not create anxiety as you struggle to stay in place!

For these reasons, you’ll want to be most particular when choosing a mat for hot yoga. A good mat towel can also make a big difference.

A mat should also have some degree of stickiness that will help it adhere to hard studio floors, or even the carpet in your home. PVC are typically the stickiest, but if bumpy textures bother you, try a more eco-conscious TPE or NBR mat.

 4.      Size

Standard yoga mats are about 68-inches long by 24-inches wide, which works for most people and are great for beginners. However, taller users may find this length slightly uncomfortable for savasana or poses that require a longer stretch. Longer mats can be found up to 84 inches, and some as wide as 36 inches. Many extra-large large mats are often thick as well, making them more comfortable for some users, but difficult to roll up and store.

This choice will be largely dependent on your height, weight, and need for cushioning. If you want some extra length and surface area without the extra width or thickness, you can also use a slightly longer mat while employing accessories like yoga gloves to provide that sticky grip to the floor when poses require you to extend off the mat in either direction.

5.      Design

Many people love to express themselves through their clothes, accessories, and even yoga mats. Working out on a standard blue yoga mat might even make yoga feel boring to these individuals, whereas if you have a designed mat that looks unique, it will brighten up your day and make you look forward to each yoga class.

However, a middle-aged man won’t carry a purple mat with a floral design to save his life, and may search high and low for a plain gray or black mat. More often than not, users with more basic requirements can find solid colors or simple designs which will meet your expectations for performance. But for users who desire a bit more flourish, finding a unique and beautiful mat may help you stick to your yoga routine.

Play free fantasy cricket games

Whether it is an online game or real cricket, it is one such popular game that is loved by all people across the globe. It is not just playing with bat and ball but is worshiped by many crickets playing nations throughout the world. Play Fantasy Cricket is an online game. In the game, the fans or the lovers of cricket can have the opportunity to select their own team and see their action on the field. It is the cricket where the fans can test their cricketing skills. It is very easy to criticize the team selection, but having to select the entire team according to your own is definitely a matter of fact. Unless you take part and play fantasy cricket, you will not be able to know how difficult is. Here you have the right to select a team of your own, and also be in charge of the team.

To take part in the Fantasy Cricket League Online, you have to go a dedicated website of cricket. Many websites are giving the fans the chances to play fantasy cricket. They are given the list of best players from all over the world as per as their form is concerned. You have to select the team of eleven unique players from the list. It is to keep in mind that you will be provided certain points, and you have to manage your team within those points. Suppose if you have hundreds of points at your disposal, you will have to manage your team within that given points. The budget point is the ranking point given to each player based on their performance. You must remember randomly selecting players for your team will not do, you must make sure that the player you have selected to play fantasy cricket is expert with bat, ball or both. You will also have to select the captain of the squad. At any time of the tournament, you can modify your team by replacing a player in the team. If you make the best choice at the very beginning, you need not replace the team members at any stage of the game. You should not go for the big names because cricket is a game which needs performance.

Contestants will also have a chance to win up to rupees ten thousand in cash by playing daily. Each contestant in this competition will be allocated rupees hundred crores of virtual money to choose their favorite players from across the various teams and create their dream eleven. Depending on how those cricketers perform in upcoming real-life matches, the contestants will earn points. The contestant who has scored the highest point has the chance to win rupees five lakh in cash, and a gift voucher worth rupees two lakhs and twenty-five thousand. The contestants can compete globally while enjoying social networking feature and forming their own leagues, allowing them to compete in closed perfect groups. So the advice is to select the players according to their recent performance. It is inevitable that the performance of all players and teams will be under scrutiny at all times.

News about Euro 2016 and English Premier League

As the Euro 2016 is just round the corner, the England fans are still trying to stay positive about their team’s winning prospects this year. The England team have had a mixed year so far in the league matches so far against Holland and Germany.

The team started their journey towards Euro 2016 Football Championship on a great note this year when they faced off against Germany last month. In an exciting game that first tilted in the favour of Germany during the first half, England emerged the winners. In spite of a 1-0 trail during the first half, England picked up quickly in the second half, thanks to its three of its star player- Eric Dier, Harry Kane, and Jamie Vardy (who came in as a substitute), who each scored a goal to propel England into a thrilling 3-2 win over the German team. This obviously made the English fans confident about their team’s chances in this year’s UEFA Euro 2016.

However, the celebrations proved to be too soon, since the team faced a quick defeat in their very next match a few days later. England’s momentum towards Euro 2016 could not sustain them against Holland, and even Jamie Vardy’s goal in the first half couldn’t help England win. Their efforts were overshadowed by goals from Holland’s Luciano Narsingh and Vincent Janssen. So with one win and one loss before Euro 2016 so far, it’ll be interesting to see how the team fares in the championship.

Talking about the latest from the English Premier League, some interesting transfernews is going around in the industry. The first one is from the premier club of Paris Saint-Germain (PSG)whose starplayer ZlatanIbrahimovic has supposedelyreceived offers to join them from a number of premier English clubs. But whether he will accept any of these offers or not is yet to be seen. Even so, this transfer newshas incited contrasting reactions from his fellow players. Among the prominent of these are Angel Di Maria and Thiago Silva. While Di Maria himself had done a short unsuccessful stint with Manchester United earlier, and has voiced his support for whatever choice Ibrahimovic makes. ThiagoSilva on the other hand thinks that joining the English Premier League will be a step back instead of forward for the player.

Apparently a lot of leading English Premier Leagueclubs including Chelsea and Manchester United are fishing for few new talent this year. The chief names doing the rounds include Marc-Andre TerStegen, RiyadMahrez,Everton, Eden Hazard, Kostas Manolas and a few others. Here’s hoping that one of these transfers enable England to get closer to their dream of winning Euro 2016, something which has never happened before. In fact, England are the only team who have won the European World Cupbut not the Henri Delaunay Cup yet.


What are some of the major premier league facts you are yet to know?

The massive winning of title by Manchester United

At the mention of this club, everyone gets fear. However, the big question in this case is to know which club has won the most times. If you were yet to know, Manchester united football club, which has a history of 21 years, has won the title 13 times. This is a great achievement for any given football club. What is surprising is that, the runners up, that is, Chelsea and Arsenal, have each celebrated only three times. This means that these two runners up have a long way to go provided they want to create a good history.

The biggest home and away wins

When you get to the records and count the numbers for all teams, Manchester United football club holds the greatest record. It has worn most matches while at the Old Trafford and when playing away from home. Other teams follow with a relatively lower record. The specific players for this team are dedicated to give their best and once they are trusted, they have the ability to perform better.

Total budget spend on players for previous decade

When you check in the available records, it is clear that the Premier league has spent more than 4.4 billion pounds for purchasing places. This however applies to all the clubs that qualify to participate in it. This amount is unbelievable when it attributed to only the past ten years. In this category, Chelsea club stands at the top for being the greatest spender on buying its players. In total, it has used 673 million pounds for the transfer cases and purchasing more players. Some of the world’s biggest players play for this team. This is probably the reason why the team has started performing better.

Total Barclays Premier League attendance in 2012 to 2013

The key reason why this has been put down in the facts list is because it is the year when most people went to see football matched. For instance, it has been put in the records that 13.3 million people attended the tournament at this season. From then, the number has not been higher than this set record.

The most enjoyable football league in the globe

Although there are uncountable number of football leagues in the world, the Premier League is one of the few that are most watch by people. For most of the other leagues, people are normally interested in the semi-finals and the finals.

German giants make explosive start to the summer transfer window

Bayern Munich are at some what of a crossroads with regard to their future. While future hall of famer and legend Pep Guardiola quits as the coach of the German giants, they have already made a flying start to the transfer season. The club set the ball rolling with the transfer of Benfica midfielder Renato Sanches for €35 million, and then landed a crippling blow to arch rivals Borussia Dortmund by signing centre back and German international Mats Hummels for a reported fee of over €30 million. Sanches was linked to several clubs by Portuguese newspapers, such as Manchester City and Liverpool with Arsenal coming the closest to signing the Portuguese. Hummels was on the radar of Manchester United and coach Louis van Gaal for a very long time. But as it turned out, Bayern swooped in to pick up two of Europe’s most talented players this season. While Dortmund coach Thomas Tuchels has admitted that he’d be hard pushed to find a suitable replacement for the 27-year old Hummels, Bayern president Karl Heinz Rummenigge himself has extolled the virtues of Sanches as a player.  “Renato Sanches is a dynamic, technically-gifted midfielder who is strong in the tackle and will strengthen our squad”, the president said.

Coach Pep Guardiola, on the other hand, is unwilling to accept the claim of German fans that he has altered the German style of football. Guardiola, who has spent three seasons in charge of the German giants, has been a real success story, managing three Bundesliga titles but missing out on a Champions League title. The road, though, has not always been easy. The coach has faced some tough criticism from Bayern fans and Club authorities alike for bringing his characteristic possession football tactics that made him a demigod at Barcelona. Nevertheless, he maintains his stand, saying he has learnt much from his stint at Bayern and is eager to do the same from English football when he takes over the reins of Manchester City from outgoing boss Manuel Pellegrini. Coach Pep feels that the Germans have been amazing exponents of the game of football, having lost only nine matches in three years in the Bundesliga. Incidentally, five of those came in situations when they had already sealed the title for themselves. When Guardiola joined the club in 2012, the Bavarians had won only two titles in the last five years, but since then have managed to successfully defend the title twice. He will be replaced by incoming coach Carlo Ancelotti, whose stint at the helm of Real Madrid ends at the close of this season.

Needless to say, Bayern will remain formidable opponents with the arrival of Ancelotti. They have a great mix of players, with the experience of the likes of Philip Lahm and pure talent from the likes of Mario Goetze, Thomas Mueller, Jerome Boateng and David Alaba. Whether Carlo Ancelotti adapts well to German football is yet to be seen, but one can expect the best. Bayern Munich fans can only wait and hope to repeat the cheers that have been so resounding in the Allianz Arena.

7 Surprising Ways to Become a Better Runner

You don’t have to go to great lengths to be a better runner. However, there’s no ala-Captain America super serum either, just a bit of work and some nice tricks on the side. Here are 7 surprising ways to become a better runner.

Go Fishy

In order to become a better runner, you have to recover stronger after a run. Your muscles are inflamed from all that work, so eating fish rich in Omega-3 helps. Omega-3 decreases inflammation and protects you from heart ailments too. You can also pop a fish oil capsule. Just be sure its high grade.


Go Online

No, don’t play online games, silly. Browse your trusted online shop and look for a running shoe that has great technology. You’ll need a shoe with the right specs to help you run better and more comfortably. Going store to store can waste a lot of time. Sales staff may not be familiar with the shoe tech. Going online can get you all the specs, plus it gets delivered to you for free. New runners may check out Diadora shoes at their favorite online shop.


Walk a While

Speaking of recovery, consider walking. Its low impact but helps with improved blood flow and keeps you active without actually making you tired. A half an hour walk is ideal. Plus, a nice stroll is a good way to relax you physically and emotionally.


DIY Sports Drink

A sports drink is used to replace lost nutrients from all that sweating and effort. But in many cases, sports drinks are too sweet, full of calories or too acidic—causing gastrointestinal problems. And tummy trouble will surely slow down your run. Also, acidity erodes the enamel of your teeth. There is an alternative—make your own sports drink. A do-it-yourself drink is actually very easy, and it will save you a great amount. Here’s a simple DIY recipe: juice a fruit or puree it in a blender—run it through a strainer if you don’t want bits—add 200 ml of the fruit with 800 ml of water, ¼ teaspoon of salt, mix and chill.  Another great part about a DIY sports drink is you can choose the flavors.


Hit the Weights

Mention weight training and running in one sentence and a lot of people will probably get confused. What does lifting weights have to do with your legs? Well, a lot. Running is not just about your legs. It’s about whole body mechanics. In order for you to run better, you have to have a stronger core and stable upper body. And weight training helps make that happen.


Keep Rollin’

Your ankles and arches take a beating when you run so you have to take care of them. Besides getting a massage, try using a foam roller. The foam roller—available at online shops—massage your muscles, breaking scar tissues, improves circulation and improves flexibility. If you don’t have a foam roller yet, just roll a hand towel on a bottle or soda can and use it as a roller. Chill the towel before wrapping it, so you’ll have a roller and cold compress at the same time.


Choco-Banana Drink

No, this is not a typo, you read it correctly, a Choco-banana drink is being recommended for you. Why is that? Well, after a tough run, or a workout, the ideal recovery drink or food is a 4:1 ratio of carbohydrates and protein. Chocolate milk and a medium banana covers that. Just blend ice, around 200ml of chocolate milk and a banana. The drink will not only refresh you, rebuild the depleted glycogen stores of the body, but provide a wealth of nutrients too.  And hey, it’s like a healthy cheat treat right? (Don’t drink too much!)

Get Rid of Stomach Flab and Get Flat Abs With This Secret

If you struggle to reduce your belly fat, so that you can uncover those elusive six pack abs, then I’m going to reveal in this article why you haven’t been able to make progress with this area of your fitness.

A couple major problems I see as a fitness professional are that most people who are trying to lose stomach fat:

1. Most people spend way too much of their exercise efforts focusing on cardio based workouts, when in fact, a properly designed, high intensity strength training routine causes a much better hormonal response and metabolic rate increase than cardio based workout programs.

Also, as long as the strength training workout is designed with the right types of full body multi-joint exercises, and with the right types of rest intervals and intensity, you can actually burn as many calories (if not more calories) than with a typical cardio workout.

2. Another problem is that many people still think that they should be spending all of their workout time doing exercises that specifically target the stomach area and obliques. I think you should understand by now that spending all of your time doing exercises targeting the abs doesn’t do much to burn the fat off of your stomach and love handles area.

Again, your time in your workouts could be much better spent by focusing on strategic strength training exercise combinations and full body training that will result in a much better decrease of body fat over time.
3. When it comes to diet, many people try to follow some sort of fad diet that restricts a certain macronutrient too much… like extremely low fat diets, or super low carb diets. The fact is that your body needs all of the macronutrients and food groups to maintain proper balance and build muscle and burn fat most effectively. Trying to eliminate certain food groups or macronutrients in general sets most people up for failure.

The main focus should be on avoiding processed foods, artificial ingredients, trans fats (hydrogenated oils), high fructose corn syrup, and other junk foods, while focusing on a whole-food organic diet full of variety and high nutrient density.

Many times when people get past the fads and gimmick diets and start to eat in a balanced whole food manner, a lot of the problems they were having start to take care of themselves, and the body fat starts to melt off, energy levels increase, and hormones are back in balance.

See below for more of the key secrets to flattening your stomach and bringing out sexy flat abs for life.