Health and Fitness Facts and Myths Exposed

Just like all other rumors that you might hear there are truths and fictions about health and fitness too. Someone hears something like a great exercise tip at the local gym. Maybe they even didn’t hear it right. But they innocently tell something they know, and another myth is born, again.If the person giving you the tip is one of authority you are more likely to take that tip as gospel. These “rumors” can be harmful especially if the person does not do the exercise correctly. You’ll want to continue reading this article for more facts on health and fitness myths.Would you be surprised to learn that myths exist about treadmill workouts and your knees. It’s been said that treadmills are less harsh on your knees than running on pavement, concrete or asphalt. This is indeed not a true statement. When you run or jog, the force of your weight impacts your knees. Your knees will still experience that impact regardless of surface you are running on.Treadmills may offer some give but they are not going to offer extra support to your knees. Your knees will thank you for making the investment into a quality running shoe. Over extension is another mythical being that goes something like this, if you aren’t feeling the burn you aren’t doing enough. You can feel the effects of a workout sometimes a few days after the activity especially if it’s been a while since you’ve done anything. What we are describing is the experience of millions who get revved-up after years of inactivity and hit it hard. So it can be dangerous if you have been relatively sedentary and decide to get in shape. If you want to avoid this, take it slow, talk to your doctor and you’ll get the best experience.One truth about fitness exercises is they are great for your mental horsepower. In other words, working out helps to make your brain more powerful and operate at a higher level of performance.Research studies have proven that regular aerobic exercise will increase your circulation too. This circulation increase will help produce increased serotonin levels in the brain. The clarity of your brain is another effect of this increased level of serotonin. This is not only fascinating but also a very good thing.You will be more capable of knowing what it truth and what is lie if you take time to do the research. For your own sanity and interest, do this regularly. You’re making the extra effort to exercise, be sure you know how to do it right. The benefits you will reap are worth the extra effort to do the research.

Very Important Information You Need to Know Before Investing in Koh Samui Property

Koh Samui, Thailand Koh Samui, Thailand has long been the locale of choice for paradise seeking foreigners from all parts of the globe. Its shimmering turquoise waters and sun bleached, white sandy bays are lined with bungalows, villas and resorts. Its happening night life with a plethora of restaurants feeds the epicureans and provides a magnificent back drop to beautiful sunsets and starry nights. It’s no wonder that so many foreigners want to own property in Koh Samui, but like any other property market in the world, it’s important to know understand the legal implications, visa requirements, and tax guidelines involved before deciding which property you are going to invest in.Getting To The IslandBefore investing in Koh Samui property, you must first feel confident that traveling to and from the island has been made easy and convenient for tourists. After all, they play a major part in helping Samui’s economy grow and helping tourists get to the island should be top priority. The most convenient way to get to Samui is by flying with Bangkok Airways from Bangkok, Singapore, Phuket, Pattaya, and Chiang Mai. There are 15 daily 80 minute flights between Samui and Bangkok and 4 weekly 90 minute flights between Koh Samui and Singapore. Alternatively, several ferries and catamarans run from Surat Thani or Don Sak on the Thai mainland. There are almost 10 daily departures between Samui and Ko Pha-Ngan.The Samui airport is a unique and highly successful experiment in building an airport that is kind to both the cultural and natural environments of a tropical island resort. Flying in, you get brief glimpses of outlying islands, streaks of surf, the wakes of small fishing craft sketched across the calm aquamarine sea. Smudges of coral reef dapple the water as you come in closer still. Then the coast of Samui appears. Two hundred and fifty kilometers of tropical hideaway scalloped by dozens of bays rimmed in white sand, carpeted in lush textures of forested hill and coconut grove, Samui is the centerpiece in a group of 80 other islands set in the Gulf of Thailand.Located 2km north of the main village Chaweng, Koh Samui Airport serves both domestic and international flights including Bangkok Airways, Thai Airways International, Berjaya Air, and Firefly.Koh Samui Property Tax Guidelines If you’ve already done your research and you are looking to invest in Koh Samui property, you really should understand how the tax liability can affect your overall return.All Koh Samui property owners in Thailand are liable for tax on rental income, which is based on either standard personal income tax (PIT) rates for “resident” tax payers and a at 15% PIT rate on assessable income for non-resident tax payers. A person becomes a “resident” tax payer if he or she spends more than 180 days in any tax year in Thailand. Thailand does not charge a separate capital gains tax for foreign buyers. All earned income from capital gains is taxed the same as regular income. The highest rate of income tax is currently 37% per year.When purchasing property in Koh Samui, it is quite standard for the purchaser to be solely responsible for the payment of all transfer fees as well as taxes duly charged by the competent land office in connection with the registration of transfer of ownership of the property. This includes the government transfer fee, withholding tax and specific business tax as well as stamp duty and other costs and expenses arising out of the registration of the transfer of ownership to the purchaser.Transfer fees are typically 2% of the registered value, stamp duty is.5% of registered value, withholding tax is 1% of the appraised value, and business tax is 3.3% of appraised value. Income tax is usually between 1-3% on Koh Samui property. There are no established rules regarding who pays the income tax while this is simply another part of the bargaining process during the property purchase as are all other costs relating to the transfer of ownership. Tax on Rental Income is 10-30% of rental income depending on the type of property. Lease Registration Fee is 1.1%Transferring Money To Purchase Samui PropertyUnlike most developed economies where transferring money to and from bank accounts is relatively straight forward and easy, this is NOT the case in emerging markets like Thailand. Before purchasing property in Koh Samui, it is very important to understand exactly how to transact and what needs to be done prior to purchase. Reason for the complexity of this issue is because of the Thai laws concerning Foreign ownership of Condominium Property. According to Thai Law, foreigners may own 49 percent of the aggregate sale-able unit space of a condominium building while the remaining 51 percent must be owned by either Thai nationals or majority owned Thai Companies. Below is a step by step guide on how to transfer money when dealing with Koh Samui properties.
A Thai bank account must be set up in your name in order to transfer money to yourself before exchanging your currency to Thai Baht. Any foreign currency can be used to purchase a condominium unit. The foreign currency must be transferred into Thailand as foreign currency and then exchanged into Thai Baht by a local bank in Thailand. In many cases, the developer may offer to help you establish a bank account in Thailand due to the complexity of establishing an account yourself. This may come at an extra cost, however developers are always willing to negotiate or waive this cost if it helps get the deal done.
Foreigners are required to remit at least USD 20,000.00 into Thailand per transfer to receive a FOREX Transfer Form. (Transfers of funds must be made in FOREIGN CURRENCY only and NOT in Thai Baht, i.e. if you are working in US Dollars then remit in US Dollars. Do not remit in Thai Baht. This form will be needed to transfer the unit under foreign ownership and also remit money back out of Thailand if so needed in the future.
Documents needed when buying a condominium: For foreigners to be eligible to purchase a condominium unit in Thailand they must present proof to the Department of Lands that the funds have been remitted from overseas in foreign currency. Without such proof, the Department of Lands will not register the transfer of ownership to the foreign buyer.
Remittances must be sent in exactly (“to the letter”) the same name as appearing on the purchase contract, (i.e. if Tom Smith is the buyer then the name Tom Smith must appear on the remittance advice. T. Smith or Smith Enterprises are unacceptable.) If the buyers are two individuals, then two names should appear on the contract and two separate remittances should be made by such two persons, in equal amounts.
The purchaser has to include the transfer instruction indicating that the purpose of this money is to buy a condominium unit. The bank that receives money in foreign currency will issue the document (Foreign Exchange Transaction Form) which contains the following information:
The transferred amount in foreign currency
The transferred amount in Thai Baht
The name of money sender
The name of money receiver
The purpose of transferringNormally throughout the transfer process, the purchaser has to instruct the gateway bank to identify the name of the sender to be the same as the receiver’s. The Land Department will accept the name of purchaser to be either sender or receiver of the transferred money.**Remark** If the money receiver is an individual but wants to put the unit in the names of two people, the sender has to instruct the gateway bank to specify the names of two people together with the purpose of buying condominium.For example:Mr. Smith transferred money to Mr. John and would like to put down the names of two people, Mr. Smith must also instruct his bank to specify the purpose as being to buy the condominium by both Mr. Smith and Mr. John. In this case, the land department can accept this and permit the transfer.The Land Department also can accept the transfer even if the sender’s name of the receiver’s name is not the purchaser’s name but the sender should instruct the gateway bank to put the purpose as being to buy the condominium by (Purchaser’s name). The amount of money must be equal to or higher than the selling price declared to the Land Department.Alternatives To Transferring Money To Purchase Koh Samui PropertyFor the avoidance of any doubt, we recommend wherever possible that Samui property buyers arrange for their local bank to issue the Foreign Exchange Transaction Form for all remittances. In this case you would transfer the funds directly to the Developer’s bank account in the prescribed format, and the Developer will arrange for the Foreign Exchange Transaction Form to be issued by the Developer’s Bank.For the buyers convenience, we strongly recommend that you transfer the funds directly to the Developer’s bank account, but ONLY do so if you know and trust the developers and know exactly where your money is going. In most cases, the developers will use a third party escrow arrangement typically put together by a local attorney. This is always the most secure way to exchange contracts as the developers are not allowed to access your funds until the title deed on the property has been transferred to you.Why does the developer need to use Foreign Exchange Transaction Form?
Because the Bank of Thailand controls the flow of foreign currency, every single baht must have a source and a reason. The Land Department must perform in accordance with this regulation. By this restriction, every foreign buyer must transfer money from abroad.
Non-residents who sell the condominium and transfer the money out of country do not have to pay the remittance tax (normally the tax is around 30%)
In case of transferring money out of the country, the tax-free amount is determined by the initial amount transferred.Transfer of title deed Documents needed: For Individual Purchaser
Passport (copy if applicable, marriage/divorce certificate including a letter of consent
From your spouse if married [Thai Language]).
Foreign Exchange Transaction Form or credit note.
Power of attorney, if anyone but yourself is representing you, in Thai script with a
Notarization by Notary Public or if overseas by the Thai Consulate.Corporate Documents needed: For Company Purchaser
Certified copy of the certificate of incorporation
Certified copy of the memorandum of association
Notaries certificate
List of shareholders (in English, but must be accompanied by a Thai translation)
Minutes of directors’ meetings, which have a resolution to sell/purchase the property
(specifying name and number and agenda dealing with the finance of the purchase if the
company’s registered capital is less than the purchase price)
Letter of advice regarding specific¬ signature
Power of attorney, if the authorized directors do not make the transaction by themselves
(Land Department form)
Free debt letter
Foreign co-owner letter
The certified copy of the I.D. Card of the authorized directors
The certified copy of the house registration of the authorized directors
Title deed of the condominium unitThai Visa Requirements Please note that whilst we believe the below information is accurate, it is recommended to verify requirements with the Royal Thai Embassy before travel.Many Non-Thai residents require a visa to stay in the country for more than 30 days. However, most African countries require a visa to enter Thailand – Cyprus, Czech Republic, India, Maldives, Oman, Poland, Russia, Saudi Arabia, Taiwan, Ukraine are allowed 15 days under the visa exemption. A Non-Immigrant Visa is valid for up to 90 days, but can be extended for up to a year at a time, depending on eligibility criteria. Retirement visas for individuals over 50 years old are readily available, subject to certain other criteria, tourist visas for stays of more than 30 days and less than 60 days and work permits for those with specific skills can be applied for via the Thai Embassy or consulate in your home country.Use An Investment Firm Or Relevant Developer To Assist You With The Purchase of Your Koh Samui Property Well you can’t say we didn’t warn you that purchasing property in Samui would be extremely complicated which is why we strongly suggest that you use a real estate agent or investment firm to assist you with the purchase of your Samui property. Often times the developer or agent that you are purchasing the property from will do everything they can to make this process as affordable and convenient as possible. After all, it’s in their interest to get this property deal done, and they should be more than glad to help you through it. Another reason it is beneficial to use the developer or registered agent, is because they already have the experience and connections to get you through this transaction. Because they’ve transacted several times before on Koh Samui properties, they know exactly who to go to and for what circumstance. It is very likely that they already have escrow arrangements established and banks in place to handle all of the paper work for you. In many instances, they may even use their company as the “buyer” and then issue shares in the company which then gives you legal ownership. This method of purchase avoids the issue of only being able to purchase 49% of a unit due to Thai law.

Make Money Online Without Any Hassle

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With people becoming concerned over the job security with their day jobs, many of them are considering various options that allow them to make money online from home. A home based business over the internet provides flexibility to people by making them financially independent. There are various ways of making money online without too much of a hassle.With internet becoming increasingly accessible, people are looking at various options to make some quick money online. Making money online is not rocket science. As a matter of fact, it is rather easy. In today’s volatile economy where day jobs have become quite uncertain and the job market is quite unpredictable. With some basic knowledge, creativity and innovation; it will be very simple and convenient for people to make money right from the comfort of their homes.There are millions of people today who are comfortably staying indoors and getting wealthier by the day. These people are those who are most commonly operating their own home based business providing services depending upon their abilities and skill set. There are many opportunities for people to earn easy real money through internet. Here are some of the most common and easy ways to make money online:Affiliate MarketingOnline businesses run by being visible. This means that every online business will need affiliate marketers to promote their online business. In order to cash in on this concept, you can start your own affiliate marketing agency for making money online. The affiliate marketing service will be for online businesses to promote their product or service. You can associate yourself with an online business and help in promoting their business by your affiliate marketing strategies. The commission that you will end up getting on every successful deal you get for the business is your online income.Social NetworkingSocial networking is in its boon stage. This is hence a great opportunity for you to build your online business that deals with social media marketing and thereby help you to make money online. Under this method of making online income, you will assist online businesses by promoting their brand or business over various social networking sites. From ads to social media commenting, there are various methods that you can adopt to make money online through this mode.Online Surveys, Forums, etcFilling online surveys and forums is perhaps the easiest of ways to make money online. There are several businesses that require customer feedback in real-time which they use for their research and analysis. The data they need has to be genuine and thereby people who fill their information and answer these online surveys and forums can make money online.Data Entry BusinessOnline businesses also need assistance with a lot of data entry work. From customer relations to financial analyses, every industry will require data to be arranged and organized in such a form that its makes easier to process customer requests and also help in analytical work. If you have the basic computer skills and have some time on your hand, you can make money online through these data entry jobs. The need for data entry jobs is on a rise with more and more businesses going online. This is the perfect opportunity for a lot of people as data entry does not even require any specific skill set.Freelance Writing JobsThe writing jobs online are the most common ways to make money online. If you are a good communicator and have the right language skills, getting a home based business running for writing and translation work can be very productive. The freelance writing and translation jobs are in plenty. With online marketers depending upon SEO and link building services for their digital marketing, the requirement and need for writers and translators is increasing by the day.There are many options to make money online for those who are willing to spend some time and effort. As a matter of fact, people with creativity and skill can easily make money without much hassle. Unlike the day jobs, you will not be required to have a restricted lifestyle. Internet based earning gives you the flexibility to decide your work hours as well as your earnings.Here, you are the boss!

The Best Budget Decorating Blogs for All Your Interior Needs

Whether you’re in the market for a major interior overhaul or you’re simply looking to give your home a quick and easy update, chances are you’ve spent some time online hunting for ideas and inspiration. That said, it can be pretty deflating to stumble upon a look you love only to discover the price to achieve it is well above your budget.

Fortunately, there are some killer home decorating blogs that show you how to refresh, revive, and fall in love with your home anew without breaking the bank. For a home that looks far more expensive than it costs to create, check out the following blogs for all of the interior inspiration and DIY tutorials you’ll ever need.

Quartz Countertops and Grout – One Room Challenge Week 5

Welcome back to the week 5 update for the One Room Challenge. Check out the blog posts and updates for week 1, week 2, week 3, and week 4 if you missed them. It’s crunch time now and I’ll be honest… I don’t know that this project will be completely wrapped up for the reveal date. The great thing is the reveal and hitting a deadline is not the only goal of reason for this challenge. Ultimately having a fully functional and hopefully beautiful bathroom is where we want to end up even it things are a bit delayed.

Disclosure: this post contains affiliate links.

When we left off last time the countertops had been templated, the trim was freshly painted and the hardware had been ordered. The hardware took about 1 week to arrive. We chose the Menlo Park 4″ pull from Schlub in chrome because I think the pull has the perfect mix of square and some rounded elements that make it a great transitional hardware option. We went with all pulls for the drawers and doors since the knob option in that line weren’t our favorite.

Guest Bathroom Reno: Quartz Countertops and Grout – One Room Challenge Week 5

The quartz countertops are now installed and things can be put back together. Rectangle, undercount sinks were also purchased through the fabricator. The Marble look quartz from Pental and it is gorgeous with the warm gray veins running throughout. For the edge went for a flat polish eased edge for a clean, simple look.

Guest Bathroom Reno: Quartz Countertops and Grout – One Room Challenge Week 5

Two days after the quartz countertops were installed the tile installer came back to finish up tiling the niches, installing the tile base and grout everything.

Guest Bathroom Reno: Quartz Countertops and Grout – One Room Challenge Week 5

The electoral is being relocated for the new lights. There are some drywall and painting touch ups to do and plumbing fixtures to be hooked up. Plus adding all the finishing touches ???? All those little things like towel hooks, curtain rod, and accessories will bring this whole thing together.

Townhome Remodel Phase 1

It’s been too long since I’ve updated and even longer since this work has been started. This is me sharing remodel updates, mostly for myself (but also for my nagging family members). I’m sharing photos of the progress that has been made while also document the craziness that has gone on. This is just the beginning of the remodel.

Prior to moving in I had 3-4 weeks where my apartment lease overlapped with the possession of my townhome. This allowed me, with the amazing help of my family, to paint, tear-out carpet and somewhat put back together the upstairs portion of my place so that I could have a clean room to put a bed. At least one that wasn’t completely torn apart. One area that felt more livable that the rest. If you haven’t seen or don’t remember these are the before photos from when I took possession. To list it out here are the main things that I was tacking during those week prior to me moving in.

Phase 1 Remodel Projects
ripping out baseboard, carpet and tack strips upstairs and preparing for new hard surface flooring. (this flooring will go throughout minus the stairs and bathrooms/laundry)
installing flooring upstairs (one of my installers did this)
mostly gutting the master bathroom
installing a new tub and rough in plumbing for the master and powder bath
ordering and installing a rift white oak vanity for the master
Painting (and priming where needed) the ceilings and walls of the bedrooms. Caulking and painting the crown molding in the master
replacing and upgrading the baseboard heater in the master and patch the drywall
painting the hallway and down through the stairwell
adding skirt board to the stairs
installing new carpet and pad on the stairs (my carpet installer from work did this)
removing upper cabinets on the fridge side in the kitchen
partially demoing the wall diving the kitchen (prepare to move switches, outlets, heater and thermostat)
removing drywall on wall next to bar in dining area
painting the downstairs powder bath and removing vanity to prepare for a new floating vanity
Those were the main projects that took place and then I moved in the day after Thanksgiving. Getting rid of the original, nasty cat carpet and new flooring made a huge difference to the upstairs. Also neutralizing and lightening the paint made things feel so much more fresh. I still have no baseboards but I’ll get on that one day! For now here are some photos that I snapped along the way.

I bought a townhouse: The before

It’s been a while since been posting on here but I have some new updates and projects that I have been working on. Last summer into fall I was house hunting while knowing the lease on my apartment would be expiring end of the 2019. It felt a little crazy but was a fun process for me. After a bunch of searching I found and closed on a new home!

I was lucky enough to have a few weeks of overlap with my apartment (I ended up moving out 1 month early) so I was able to get started on projects and updates prior to moving in. I’ll share more about those in the coming weeks (there are still so many unfinished things!) but for now I think it’s best to start with some before photos. Also, follow along on Instagram where I post current project updates more often. The pictures show it in the state I bought it in. It’s a great first place to me and was functional as-is but as you might expect I’m here to make things my own by doing updates that I will enjoy while living here and that will also add value and functionality to the space down the line when I sell… or maybe even keep it as a rental. My dog, Nova, has been enjoying the space as well ???? There are a couple of things to miss about my Bothell apartment but I am very ready to have my own place and space.

Guest Bathroom Remodel Sources

In 2017 the guest bathroom was remodeled. You can see more photos and read about that here. Almost everything came out and all new things went back in. From emails and comments people have been asking for sources so I have rounded up what I could in this post to share paint colors, products and links that I could find for the bathroom.

Bathroom Sources and Details:
Wall color: BM Balboa Mist
Trim and door color: BM Chantilly Lace
Floor Tile: Pental Mark Chrome 12×24 matte
Shower tile: Jeffrey Court Weather Gray 4×12 gloss subway
Niche tile: Daltile clio mosaic
Bathtub: Maax Rubix tub
Cabinet: Spencer Cabinets – painted BM Cape May Cobblestone
Countertop: Pental Quartz Misterio polished 3cm
Cabinet hardware: Schaub Menlo Park Pull in chrome
Faucets: Hansgrohe Metris single handle in chrome
Shower trims: Kohler slide bar kit, wall mount supply and Hansgrohe tub spout in chrome
Mirrors: Homegoods
Towel Hooks: Delta Tolva robe hook in chrome

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