CLOTHES MAKE THE MAN

Ace Bower was created by self confessed footwear geeks and proud of it! With commercial and technical knowledge combined of around 90 years.  Black British Footwear Buyer Chantelle Scott and head designer, Milton Cato bring the sneaker brand to life. Then produced by artisans from a family owned factory in Spain. The fact is, Ace Bower could be the game changer of sustainable fashion sneakers.

Ace Bower produces unisex footwear using premium environmentally responsible materials, creating designs inspired by 1970s & 80’s old school classic sneakers. Driving the strong belief ethical sourcing is the only way forward! Each style is made to be worn and create a timeless look.  With a strong focus on reducing waste and operating with sustainability values at the core of the, each product is produced on a made-to-order basis, so each sneaker is made personally for the consumer. 

Using the best premium responsible materials to create each style. Recycled nylon, eco rubber and dead stock suede, are all sourced from verified and certified suppliers.

Their styles are made to be worn and taken care of to make them last. Responsible components. comfort and on trend colour palettes are the key features

All styles are made for all genders, working by the maxim if you love them, buy them, wear them, take care of them!Equally they believe there is no age limit , each pair created at ACE BOWER are for all who know their own style and want to contribute to doing their bit for our planet.

Their design inspiration comes from their love for the 70’s / 80’s old school classic sneakers is where they started, combined with colour palettes from street art and life. They evolve using innovative technical components, expanding the offer to be the next emerging brand to wear.

Summer is here, well kinda or is it just me ?Which means many of us will be eating healthy and hitting the gym to get beach body ready. However, experts have revealed that your results could be impacted depending on the time you work out.

Late-night training and early-morning training both have their advantages and disadvantages, however depending on your training goals these pros and cons could significantly be impacting the efficiency of your workout. 

The sports nutrition experts Bulk have weighed up the pros and cons of an early morning workout and a late-night workout- highlighting which is best depending on the results you want to achieve.

Early morning workout- 5am-8am 

Advantages 

Increased alertness 

One of the biggest advantages to an early morning workout is feeling more alert- believe it or not.  

Whilst you may feel exhausted as you drag yourself to the gym, your body produces a hormone called cortisol which is at its peak level at around 8am in the morning. 

Cortisol, also known as the stress hormone, helps you keep awake and alert. This hormone will only cause you problems if there is too much or too little of it. 

Therefore, if you have a healthy circadian rhythm- the 24-hour cycle that includes physiological and behavioural rhythms like sleeping- your body will be more primes to exercise early in the morning.  

Can improve weight loss rate 

For those looking to shred some body fat, a big advantage of working out in the morning is it is generally better for weight loss. 

Elevated cortisol levels and growth hormone in the morning are both associated with your metabolism.  

Therefore, taking high intensity exercise in the morning can help to boost the metabolism and burn more body fat, drawing more of your energy from your fat reserves. 

Improves your body clock 

A study published by the Journal of Physiology found that exercising at 7 a.m. can shift your body clock earlier. 

Not only will this improve how alert you are in the morning but can also prime you to fall asleep easier and earlier that evening, allowing you to get enough rest to wake up and repeat the same routine again the following day.  

Helps with appetite control 

Exercise generally helps to control your appetite. 

Studies have now shown that aerobic exercise, like running, cycling, and swimming decreases appetite. This is because it alters our hormone levels that drive hunger. 

The theory behind exercise as an suppressant or stimulant of your appetite is based on the activities of two main hormones, ghrelin and peptide YY.  

These are hormones with opposing actions, both released during exercise. Ghrelin stimulates appetite while peptide YY decreases appetite. 

Therefore as exercise suppresses the ghrelin hormone, this will help you to control your appetite. 

Disadvantages 

Less time to warm up before weightlifting 

For those who are wanting to build muscle or tone up, an early morning workout could do more harm than good.

This is because the body needs time to warm up before lifting weights. If you don’t give your muscles enough time to loosen up, you could risk an injury. 

Lack of sleep 

If you didn’t get to bed early enough the night before, or perhaps had a restless sleep, getting up at the crack of dawn and working out could also be extremely straining to the body. 

Ensuring the body is fully rested before engaging in any workout is extremely important. 

If you worked out the night before, sleep is what allows muscle tissue time to recover between workouts.  

Having enough sleep is also important for having the energy to exercise, therefore not getting enough can lead to being less physically active during the day and reduced any muscle strength during workouts. 

Inability to build muscle 

Working out first thing in the morning generally doesn’t help with building muscle.  

This is because your body needs a few hours to refuel stores that it has used up during the night. 

Your muscles primarily use glucose to fuel weightlifting and resistance exercises. A morning workout does not result in significant gains in either muscle mass or strength, as you don’t yet have sufficient stores. 

Therefore, if muscle or strength increases are your primary goal, workouts will see more benefits later in the day. 

Metabolic rate can impact eating habits 

As an early morning workout will boost your metabolism early in the day, your metabolic rate then generally slows down again in the evening.  

Whereas an afternoon or evening workout will boost your metabolism later in the day, which is more beneficial if your dinner is your main meal of the day, providing the most calories. 

For those looking for results in weight loss or weight maintenance, ideally you want to align your workouts with your biggest calorie intake to ensure best results.  

If you want to burn calories and fat, changing your workout routine to the time of day when you eat your largest meal could be extremely beneficial. 

Late-night workout- 7:30pm and onwards 

Advantages 

Higher energy levels 

A study from The University of Birmingham shows you can go up to 20 percent longer when exercising in the evening, at a higher intensity.  

Therefore, doing workouts at a longer, faster, stronger rate will demonstrate results a lot quicker. 

Muscles will tone up faster 

Muscle strength and function peaks in the evening, as fluctuating hormones can make workouts later in the day more effective.  

High levels of cortisol in the morning can prevent muscle growth, however high levels of testosterone in the evening boosts it. 

P.M workouts having negative impacts on sleep is a myth 

Whilst many people believe that working out late night can be extremely disruptive to your quality of sleep, as endorphins are still buzzing, this is a myth. 

Endorphins actually help to improve the ability to sleep, which also helps reduces stress. 

A study in Sleep Medicine found that only two percent of vigorous exercisers said workouts interrupted their sleep, as 30 percent slept better after a good sweat. 

Of course, depending on how late night your workout is, people may tend to rely on caffeine and taurine which are known as popular pre workout supplements. 

Whilst there is a lot of research to support their performance benefits, particularly if you are strength training, the caffeine can be problematic and impact sleep quality. 

Therefore, opting for caffeine-free pre workout is a better option, which contains Beta Alanine and Citrulline Malate which helps to preserve muscle pH and acidity levels – delaying the build-up of lactic acid and muscle fatigue. 

Effective stress relief 

After a long day, exercise can help you unwind and de-stress. 

This is because physical activity produces endorphins, which are chemicals in the brain that act as natural painkillers.  

Studies show that among those who exercise, 33 percent of high-stress adults said they feel less stressed after exercising, compared with 18 percent of low-stress adults.  

Disadvantages 

Can impact consistency

Exercising later in the day can make it much more tempting to move it to the next day because you are too tired. 

Studies also suggest that fixing your workout session to morning time may make it easier for you to turn exercising into a daily habit than setting it at night-time.  

Your post-workout fuel is consumed too late 

It is important to help your muscles recover to replace their glycogen stores. 

Therefore, eating a meal which contains both carbohydrates and protein after your exercise session is recommended. 

However, if you are completing a workout late at night, your hunger levels may take a lot longer to kick in, therefore you are eating extremely late. 

Eating late at night go against your body’s circadian rhythm, impacting your metabolism and make it more difficult to maintain blood sugar levels. 

Less time for post workout stretching 

You may be going to the gym at 9pm, however it closes at 10pm, which can make you rush out of the door. 

Not giving yourself enough time to complete thorough pre and post workout stretching can put you at risk of injury. 

Muscles and tendons that aren’t stretched properly after exercise may be more susceptible to injury.  

Whilst it’s not only important to make sure you’re stretching after exercise, but also that you’re doing the right types of stretches. 

Bulk.com experts recommend using the RAMP method to help structure your workouts.  

Following these steps for a warmup which should last around 15-20 minutes should put you in an optimal state to carry out your workout. 

A spokesperson for Bulk says, 

“There is no bad time to exercise, it just depends on the types of workouts you do and the results you want to achieve. 

“Generally, for those who want to achieve weight loss, an early morning workout is more effective, and for those wanting to build muscle and tone, afternoon or evening is better. 

“The most important thing is to find a time that suits you best, and if you feel better working out early morning as opposed to late night or vice versa, then do so. A workout should give you a sense of achievement and make you feel good. 

“For those who do have certain body goals, consistency is key, therefore chose a time you feel you can stick to help your body ease into a comfortable routine.” 

While enjoying the sunshine during the day is a dream for many of us in the UK, sleeping in the heat can be a nightmare.

With this in mind, James, ‘the sleep geek’ at MattressOnline, has collated valuable tips to help alleviate the discomfort of sleeping in the heat.

1. Use hot water bottles to lower your core temperature

1. Use hot water bottles to lower your core temperature 

Using a hot water bottle might sound like a strange way to combat heat, but James the Sleep Geek recommends raising your core temperature slightly by placing a lukewarm hot water bottle on your feet thirty minutes before bed; that way, when you go to sleep your core temperature will drop.

2. Use separate covers from your sleeping partner

Use different covers if you are sleeping with a partner; although it might still be tempting for some to snuggle up to your significant other, their body heat will only transfer to you, so use separate covers and if you can and swap out your duvet for a thin cotton sheet.

3. Avoid daytime naps

Hot weather can make us sleepy; as tempting as it is to have a daytime nap in the glorious sunshine, don’t. Multiple sources, such as weather presenter Abbie Dewhurst and Doctor Azmain, recommend saving your precious sleep for nighttime by staying in your normal routine.

4.Put your feet in a bowl of lukewarm water 

Much like a lukewarm hot water bottle, putting your feet in a bowl of tepid water offers a longer lasting cooling process. It also avoids the shock of using ice-cold water, which can jar you awake and make it harder to get to sleep.

5. Open your loft hatch

Heat rises, meaning it will be hotter if your bedroom is on the top floor. According to experts at MattressOnline, opening your loft hatch is one way to get rid of the accumulated hot air by allowing it to escape somewhere else.

6. Use Aloe Vera

Meteorologist Jodi Kodesh states that using Aloe Vera before bed can be even better than taking a cold shower because it absorbs into the body four times quicker than water. Apply it to your skin just before bed for a cooling effect.

7. Shut out the sunlight

James states that one of the main things to help alleviate the comfort of a hot night’s sleep is to keep your house cool during the day. To do this, ensure you are shutting out the sunlight, particularly in your bedroom, by keeping blinds and curtains closed.

8.Swap your sheets 

Lastly, why not replace your sheets and pillow cases with ones made from natural materials such as linen, bamboo and cotton. Not only are they soft and breathable – perfect for the summer heat –  they also draw away mositure more effectively.

Words by Chris Jankulovski

With Father’s Day on the horizon, we find ourselves on the brink of a powerful emotional journey. As the author of “Near Death Lessons” I’ve walked this path and discovered firsthand the life-altering wisdom that awaits us. From my diagnosis of VHL(Von Hippel-Lindau- a rare, genetic multi-system disorder) to the profound loss of my father, these experiences have left an indelible mark on my soul. Through it all, I’ve come to understand the immense value of gratitude, the transformative power of being present for our loved ones, and the artistry involved in crafting enduring memories. As we approach Father’s Day, let’s reflect on these lessons and embrace the opportunity to celebrate the remarkable role of fathers, honor our own fathers, and cultivate the precious connections that make life truly meaningful.

Gratitude is a powerful emotion that allows us to appreciate the precious moments we have with our family and loved ones. Having faced the brink of mortality multiple times, I’ve learned never to take my existence and presence for granted. I’m constantly overwhelmed with gratitude for being here for my kids, my wife, and everyone involved in my life. It’s a fascinating experience to recognize the fragility of life and embrace the opportunity to be present and cherish those we hold dear.

I also can’t help but feel grateful for my own father, who passed away seven years ago. His unwavering support throughout my entrepreneurial journey, especially towards the end of his life, remains etched in my memory. I cherish the moments we shared and his encouragement in my triumphs. It’s a reminder that even in his absence, his influence continues to shape my perspective on fatherhood and the importance of being there for my children.

My family, consisting of my wife and sons, has played a pivotal role in grounding me and putting life into perspective. Amidst the pursuit of success and ambitious goals, it’s easy to become consumed by work. However, my family serves as a constant reminder that they are the foundation of all that I do. I’m immensely grateful for their presence, as it allows me to unplug from the demands of my world and fully engage with them.

No matter how much we achieve or contribute to society, neglecting our family’s well-being is a fundamental mistake. Fatherhood has taught me that our primary responsibility is to look after our families, ensuring their happiness, security, and support. By placing our loved ones at the forefront, we can build a strong foundation from which we can positively impact the wider community.

Facing my mortality has propelled me to make conscious decisions about how I spend my time. Time is our most valuable resource, and we must optimize it to create meaningful memories with our loved ones. Planning and scheduling activities become essential in ensuring that magic moments happen. If we don’t make time for these experiences, we may wake up one day to find that our children have grown and those opportunities are lost.

As a driven entrepreneur with businesses in different countries, balancing work and family has been a challenge. However, I’ve come to understand that my family matters most. They provide me with grounding, allowing me to serve them and appreciate the true essence of life. Father’s Day is a reminder that before handing over the accomplishments of my career, my family’s well-being and happiness are paramount.

Father’s Day is a powerful reminder for us as men to reflect on the lessons that life has taught us about gratitude, the value of family, and the creation of unforgettable memories. Whether we have children of our own or we think about our own fathers, this is a moment to pause and appreciate the profound impact that family has on our lives. As fathers, we are willing to sacrifice everything to ensure the well-being of our loved ones. It is through our families that we find grounding, purpose, and the opportunity to serve them wholeheartedly. They bring clarity to our priorities and help us shape a life that is truly meaningful and rewarding.

Happy Father’s Day to my own Dad, who we lost in 2010.

Father’s day is fast approaching, but if you’re still struggling to find a gift don’t panic- there’s still time to shop last minute father’s day gifts ahead of the 18th of June celebrations!

The most technically progressive earphones from the brand to date, the Urbanears Juno.  Using ANC (Active Noise Cancelling), this is the first ever noise cancelling true wireless headphone for Urbanears. Consists of 57% plastic, of which 91% is recycled. 

CleanCo is the premium non-alcoholic spirit brand founded by Spencer Matthews, who offers a selection of premium non-alcoholic spirits that taste just like the real thing across gin, rum, agave spirit, vodka and whiskey, allowing consumers an alcohol-free alternative without compromising on taste or social interaction.

Clean W is like Bourbon Whiskey but without the alcohol. A characteristic Bourbon nose with classic notes, oak and sweet vanilla, underpinned by rich spice, apple and figs, with a smooth finish.

This VR experience is the perfect gift to the special man in your life. After all, what could beat spending time with your family on Father’s Day? Sandbox is a futuristic VR game experience for groups of up to 6, in which you can see and physically interact with everyone inside, just like the real world. Pick from 7 games, including Deadwood Mansion, Star Trek Discovery, Amber Sky and the NEW Seekers of the Shard. Thanks to Hollywood motion capture cameras, 3D precision body trackers, custom hardware, and haptic suits, you get a feeling of transformation you can’t get anywhere else. And whilst you visit, don’t forget to visit Toni – the resident robotic bartender who can server up a variety of non- and alcoholic beverages!  

This Quick-fire pocket-sized fun game for on-the-go is a great idea, Gabble is a frantic race against the clock to describe people, places and things for your team-mates to try and guess. The more you can describe the more you’ll score! Slip a card out of the dispenser and then score using the snappy little poppers on either side. Take on holiday or play on the move… Travel Gabble is the perfect carry out card game!

From BBQ King to BBQ novice, no matter your level of barbeque experience, our chilli-inspired apron and burger flipper set will be the perfect finishing touch to rule any grill. The two-piece set comes in a handy bag and features a front pocket and waist tie fastening.

A nice bonding idea for new Dads. These two pack of supersoft sensory muslin squares, one of each of Keith Haring’s iconic ‘Baby’ print and colourful ‘Brazil’ print. Expertly rescaled and recoloured to support babies’ cognitive and visual development between birth and around 1 year old.

Perfect for feeding, for cuddles, spillages, for using as a lightweight blanket, breastfeeding cover or to put over a playmat to encourage tummy time. You can even wind them up in a car window for shade and stimulation for calmer car journeys.

Make sure you never miss a beat with Gingko Flip Click Alarm Clock! This powerful, modern alarm clock features the latest in technology to make sure that you never forget a thing. Incorporated into its design are laser-engraved touch control buttons and our revolutionary flip alarm system. With these advanced features, it is now easier than ever to ensure that your alarms are always ready to go when needed. Plus, if you want some peace of mind during the night, Gingko’s unique sound activation system means that the LCD display will turn off while still counting down every second in perfect accuracy. When it’s time for waking up again, simply give it a gentle tap, clap or click and the light will come back on. Enjoy both function and style with Gingko Flip Click Alarm Clock – access your alarms with ease and experience accurate timekeeping all throughout the day!

Treat Dad to this delicious M&S Italian food and wine gift, created with the help of Fred Sirieix. Your lucky someone will receive a bottle of our exclusive Gavi di Gavi, perfectly paired with mixed antipasti, flatbreads, gorgonzola, tallegio, parma ham and salami. Inside the box, they’ll also find a booklet with tasting notes and supplier stories for the products inside showcasing the best of Italy.

Keep his cool with this warm-weather pyjama set by British Boxers. Crafted from a smooth and breathable cotton, it’s just the ticket for when you’re travelling somewhere exotic, or simply relaxing at home in the summer months. Offered in a timelessly stylish design, the shirt is finished with elegant contrast-colour red piping and three pockets, while the shorts feature a soft elastic waist, back pockets and a self-fabric tie.