Monday, 31 August 2015

Be Safe in the Sun

Floral dip hem dress, Playsuit & Sunglasses - Urban Outfitters & Sandals - Topshop

 Skin cancer is one of the most common cancers in the UK , as over exposure to sunlight has been scentifically proven to increase the risk of causing damage to your skin. Since 2011, 115,000 were diagnosed with cancer in the UK and more than 13,000 of those cancers were found to Malignant Melanoma. Sadly as a resort of this on average each year 2,000 people die from this dreadful skin disease.

Unfortunately those  who are at risk of skin cancer have a family  history of  cancer or they have fair skin , sensitive skin or moles and freckles, which tend to burn in the sun. If you fall under any of these categories it’s important to take some simple measures when preparing to go on holiday, which will help protect your skin from the dangerous UV rays.
Spend time in the shade between 11:00 - 15:00 – Whether you’re on a city break or relaxing by the beach or pool it’s important to take the time out of the sun by cooling down in the shade, as this will prevent you from getting burnt. Aim to take cover under the poolside umbrella or beach parasol, as this will be a safe location for you to reapply your sun cream as you’re away from the harmful sunrays. However if you’re exploring around mainland areas, cities or towns aim to schedule some breaks within your itinerary and head to a little café as this will give you the time to repose and get away from the heat.  

Make sure you never burn – Pack plenty of sun cream, which is for your skin type whether you’re fair, medium or dark aim to get an SPF around 30-50SPF with a good UV rating.  Research has proven that some of the high end and high street skin manufactures sun creams do not protect the skin correctly in from UV rays so do not be fooled by the brand name or price.

 Aim to cover up in the sun  - Whilst being out and about in the sun it’s important to wear appropriate clothing, which not only keep you cool from the heat but most importantly will help create the barrier between you and an unwanted sunburn. However by selecting some sensible wardrobes you'll be able to stop your back, shoulders and face from getting burnt. 

Gentlemen - Aim to pack lose material clothing as this will prevent you from breaking out in a sweat, loose cottont-shirts are perfect for battling against a heat and will help keep your shoulders and back covered. 

Ladies – There’s various stylish summery pieces , which can help protect parts of your body from the sun aim to pick lightweight tops and cover ups which you can take off when it’s safe. Bardot tops and kimonos are ideal in warmer climates as not only will help give you some outfit variation but most importantly they’ll keep your shoulders and back covered from the sun. 
Swimwear - When it comes to swim wear it can be quiet difficult to find a piece which not only fits correctly but aims to cover up the areas of your body which are at risk of exposure.High waisted bikinis and one piece swimwear is ideal for those of you who have freckles, moles or sensitive skin as it will keep the majority of your back and chest covered.
Accessories – Hats, sunglasses , sarongs or  scarfs are essential to pack when it comes to any trip abroad as not only will these outfit extras give a pop of colour to your look but most importantly they help cover up your eyes and skin from the sun. 
Remember to take extra care with children – If you’re going on a family holiday make sure you pack plenty of gear which will protect your little ones from the sunshine .
Swimwear choices   - Many high street and online retailers have created affective swimwear to protect children from the sun as the mini surfer look is ideal to protect your tots back, shoulders and chest from the sun. 
Sun cream for kids – Most sun cream brands such as Nivea and Garnier have a children’s selection however please be aware that even though they’re aimed  for the younger generation it may not be the best product to protect your child from getting burnt.

Sun damage doesn’t just happened when you’re abroad in the sun . It can happen when you’re not expecting it. So remember to be safe and keep covered up.  If you would like further information please ask seek medical advice from your GP and check out the  Cancer Research website.  

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Wednesday, 22 July 2015

Behind the scenes at Glam by Elizabeth Daisy

Glam by Elisabeth Daisy was created with a vision to build a business on making women look glamorous and feel fabulous for all special occasions and events they have in their social diary. Whether you love a statement smokey eye or a look more subtle and soft, every makeup application embraces glamour.

However building a successful reputation within the make up industry is not only based on skill but the trust and care of clientele. Elizabeth's goal is to make every woman who leaves the Glam studio feeling flawless and beautiful.

Throughout each stage of application Elizabeth captures the essence of her clients natural beauty by creating a look which highlights their facial features. Each brush stroke is done with precision as each stage of the transformation reflects on Elizabeth's artistic brauva.

When the finish touches have been made to the clients dewy complextion. Elizabeth guides her client  Anaïs to her fairytale mirror to see the final look. Whilst watching Anaïs   stand infront of the mirror with a stomach full of butterflies as she slowly opens her eyes and prepares to see her new look. Within a flutter of an eyelash ,  I witnessed at first hand how the act of surprise and a touch of make up can really change the way a woman feels within her skin.

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Sunday, 7 June 2015

City Break Accessories

                               Bag - H&M , Waist belt- Topshop , Sandal Heels & Watch- Urban Outfitters , 
                         Jewellery - H&M, Scarf- ASOS & Lipstick -Mac -Brick-o-la.

Selecting accessories which are within a neutral palette, will make your outfit planning a lot easier when it comes to packing for a short break.  With each outfit you’ll be able to give your look a city chic touch as the warm brown tones and leather accents will give you a more put together look.

Bags - A good sized shoulder bag is the most practical and safest on the go sack , as you’ll be able to keep your camera, phone and purse within arm reach however make sure you bring one which has a shoulder strap as you wouldn’t want it to snap.  As well depending on your location, If you’re heading to warmer climate opt for a side bag which is more of brown or cooler tone as it will  as it will draw the sun away from your bag and stop it from burning your arm and heating up your gadgets. 

HeelsWhen it comes to packing shoes you want to think about what is practical as more than likely you’ll be doing a lot of walking. A wooden sandal heel is the best option when it comes to grabbing the right city break shoe , as not only will the wooden block battle against uneven surfaces but it give you some extra height but it will keep your toes and soles of your feet comfy whilst tackling those cobbled paths. 

Waist Belt A waist belt is an essential in your accessories travel kit as the leather belt will help define your body shape.  Select a waist belt which is within neutral colour palette and contains metallic accents as not only will the embellishment give your outfit a touch of glam but most of it will help you give you the right guide line when it comes to picking out jewellery for your look.

Jewellery  Aim to select the simplest pieces out of your jewellery collection as the minimal themed bijoux will give your outfit an artistic touch . As well the silver or gold collar and ear pieces will help finish your outfit as it will compliment the rest of your neutral toned accessories such as your waist belt and bag. Add a suttle pop of colour to your look through wrist wear like watches. Which can colour coordinate with your favourite lipstick. 

Scarf- Whether it’s a light weight or thick a neck-wrap will not only give your outfit a boost of colour and pattern but it’s multi purpose use will not only help protect you against the UV rays and cold weather . But it can also be used as a blanket or throw for a holiday picinic whether that’s sat on the grass  in front of the Effiel Tower or on Barcelona’s luxurious sandy beach. 

Let me know if this city break accessory list has helped you with by tweeting me with the hashtag #citybreakaccessories .
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Wednesday, 20 May 2015

Mock Up A Mocha

We can all admit early mornings aren’t everyone’s cup of tea and the thought of taking the time to make breakfast yet alone a caffeine filled beverage can be quiet a chore in itself.  However this quick and easy coconut brew is perfect for those of you who are looking for energy boosting pre-work out drink or a morning pick me up. 

        x2 Mugs ( x1 microwave safe)
 x2-3 Tsps of granulated coffee.
 x1.5-2 Tsps of macca power 
5-10ml of hot water
Coconut Milk 

Whilst letting the kettle boil ,  take ¾ of a mug full of coconut milk and warm it up in the microwave for approximately one minute . Lift the boiled kettle from the hob and pour 5-10ml worth of hot water into the second mug and mix coffee and macca powder together.  When the coconut milk is ready to be taken out of the microwave pour the warm drupe liquid into caffè mocha mix and enjoy! 

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Thursday, 14 May 2015

Traveller Tips For Berlin

The pocket friendly booklet written by Lonely Planet is ideal for any tourist who wants to learn the basics about Berlin, as the travel guide highlights the top sights to see along with inspiring you to explore into the German nightlife and of course indulge into some delicious multi cultural cuisine.  With its pull out map the booklet provides a detailed layout of the city as it outlines the main attractions and metro stops, which makes your on the go exploring much easier as you’re able to plan your route. However standing aside from its insightful information about the local German lifestyle and must- see sights. The booklet doesn’t give you all the practical tips that you may need, especially if this it’s going to be your first time going to Berlin.

Limited Metro signs and tourist information - If you’re starting your journey from Schönefeld Airport you’ll shortly realise that there’s no information booths or signs, which will help guide to your accommodation whether that’s a hotel , B&B or flat. Purchasing a bag friendly tour guide will help you get round the basic of the metro route as the underground and over ground route displays are not very clear in the station as it does not follow the same rail plan as other cities like Paris and London.

Apart from the little blips of navigation the ticket machines offer tourists a great rail card deal, as the WelcomeCard  (€29) provides tourists with up to five days worth of unlimited rail access and discount towards some of the cities most popular attractions.

Checking out the sights -  The tourist attractions are fairly priced even without the Welcome Card discount you're able to explore the majority of Berlin's actechicture and historical sights without any finacial issues as the entry fees vary between 15-20 . If you're interested in taking a city bus tour please be aware there's two separate buses which can take you around the city  . The tickets cost roughly 12.50 (Welcome card discount ) and can be purchased in advance online or at the Alexanderplatz stop just next to the German Market.

The Markets – Depending on when you go visit Berlin there’s no traditional weekend markets that you’ll tend to find in other European cities .However you can find a dainty German market within the high street quarter in  Alexanderplatz, which is filled with unique souvenir shops and tasty treats such as Nutella Crêpes , Churros , Pfeffernüsses and authentic heart shaped ginger bread cookies .
No traditional German restaurants or bars- Apart from the cities well known Curry Wurst and Pretzles stands you wont find anything else that gives your taste buds a real taste of Germany’s cuisine.  As well alcoholic wise apart from the sophisticated cocktail bars you wont be able to find any traditional beerkeillers in Berlin.

Stepping away from wanting to try some pure German grub and beverages. Berlin’s multi cultural menu gives you the opportunity to try various restaurants that are catered to all nutritional needs.  So If you’re after a taste bud tingling repas try out the tapas restaurant in Hackescher Markt .As well for those of you who have a sweet tooth, don’t forget to check out the Häagen-Dazs café as the desserts are delightful.

On the go goodies - Keeping hydrated and well nourished is important when you’re on the go especially when you’re on a city break.  Within Berlin there’s plenty of Starbucks cafes located near the key sightseeing locations. However if this isn’t in your budget there's plenty of small  supermarkets scattered around the city centre which will allow you to stock up on water and some snacks to keep you energized.

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Sunday, 19 April 2015

Seeing the sights of Berlin

 Reichstag & Government Quarter

The roof top terrace and dome within the Reichstag Building allows it's visitors to witness of once in a life time view of Berlin's parliamentary and government quarter  which can be either seen during the day or night. Whilst overlooking the grounds through the dazzling glass cupola you're also able to see some of the cities other incredible landmarks.

Holocaust Memorial 

The memorials  maze layout gives you the opportunity to slowly walk through the paths take in it's powerful feeling of a cemetery. Stepping in between the concrete blocks truly makes you reflect on what happened to the victims of the mass murder and how architect Peter Eisenman wanted visitors to be able to pay their respects to those who had been killed.

Berliner Dom

Even though its exterior is covered in dark patches caused by the damage it suffered since its construction in 1905 . The Dom's turquoise roof top and  gold decorations makes this cathedral truly stand out whilst walking around in Berlin.

The Fernsehturn Tower

Near Alexanderplatz you'll find the humongous Fernsehturn television tower . The 368 meter high structure allows travelers to experience viewing the city from the tallest building in Germany. Architecturally the building itself resembles to other well known international skyscrapers such as the Oriental Pearl Tower in Shanghai.

Kaiser Wilhelm Memorial Church

This famous church known as the "The Hollow Tooth" in Kurfürstendamm was damamged  during a bomb raid in 1943 however it's imperfect features such as is missing spike makes this church a unique sight to see within western Berlin. You can find some of it's remaining artifacts and missing architecture in the foyer next to the within standing tower.

The Berlin Wall - Eastside Gallery.

Eastside Gallery is known to be an international memorial for freedom. Whilst walking down the 1.3km long path you'll be able to see the creative and symbolic art work displayed on each slab of the Berlin  Wall which reflects on the walls history through its powerful messages.

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Sunday, 12 April 2015

The Carry On Bag.

                             Hand Luggage Bag, Purse & Hand luggage tag - ASOS ,  Ipad mini, Camera - Panasonic Lumix GF3,     Phone & Ipod - eBay ,  -ASOS , Mints- Peppersmith * , Aztec Wallet & Floral iphone 5 flip case -  Accessorize, Make up -  Small contor kit - Sleek , Mini Roller Lash mascara -Benefit , Lipstick - L'Oreal , long lasting perfection concealer - Collection, Cleansing wipes - Simple.

When traveling abroad it's important to find cabin friendly bag that will contain all the vital documents and electrical goods which will keep you entertained on your journey .  However amongst the holiday excitement it's quiet easy to slip up and forget some of the key items that you may need to pack on your trip abroad. Taking the time out beforehand to create  a simple quick and easy check list will help you get your hand luggage packed and ready to go without any traveler stress.

Invest in protection cases for your ID - Keeping your Passport and other forms of identification that you may need to take abroad in a protection case as this will help prevent you from losing your passport , driving licence etc as they printed or colourful cases will be easy to spot.

Zip up the travel documents in a small bag - Even though the majority of airplane companies follow the process of online check in it’s still important to carry hard copy documents to help keep note of your trip - Highlight /circle/underline on the print out which highlights the information that you need to know – Flight time /hotel location etc.

Separate the cash – Separating out the cash into different compartments will help give a security blanket in case you lose your purse or wallet. As well spacing it out will is a great option for you if you're on a budget as it will stop you from over spending.

Camera & Cables – It's important to separate your electrical goods as this will help those of you who carry a fair few gadgets or cameras to have a lighter load on your shoulders and back.  An easy tip is to keep your main plugs in your suit case and purchase a small portable charger  as it will re-boost your iPhone or iPod whilst on the plane and take up less space in your bag.  Camera wise depending on the style camera you have ensure you check the make of the battery as due to hand luggage regulations you may not be allow to carry it in your carry on bag.

Headphones - This plug in is ideal for those who are nervous flyers or suffer from anxiety as various apps can help calm down your mood . However if therapeutic rituals aren't your cup of tea instead opt another soothing experience by just playing your favourite tracks on your ipod and relax.

Stay minty fresh – Keeping a pack of refreshing mints or chewing gum  in your bag will not only help battle against those annoying inflight clogs but it will keep your breath nice and fresh after snacking on some tasty treats.  The invigorating gum and mini mints from Peppersmith are perfect for those of you who are looking are for dental approved  mints which scientifically aims to improve your oral hygiene whilst on the go.

Antibacterial gel – A small hand sanitizer is vital product to keep in your hand luggage as alcohol based gel will kill of germs and prevent you  from catching any unwanted  bugs on your journey.

Give your complexion a refresh – All that confined space on the plane isn’t good for your skin especially when you’re covered in makeup . Allow your pores to breathe by giving your face a wipe down with some cleansing wipes and remoisturize your skin with some of your favourite skin products which are travel sized.

Protect yourself from UV rays  - If you've forgotten to purchase a travel size SPF make sure your keep yourself covered from UV rays by protecting your eyes by wearing sunglasses or by wearing  fashion forward fedora or snap back.

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Wednesday, 25 March 2015

Fitness Regime

 Running T-shirt -Primark , Flex run 2013 Trainers & rest of gear - Nike.

One of the hardest parts of under taking a new fitness regime is making sure you keep track of your daily activities, nutrition and yourself in general. However when life throws us a curve ball we can easily fall off the health and fitness bandwagon.

Like any other routine we follow on regular basis it’s important to not see exercise as chore but rather than as a form of rehabilitation. Learning to see the benefits of regular exercise will help you channel your energy will help you regain your confidence and hit those workouts harder than you did before.

My current fitness regime is focused on eating healthier and exercising more. My original workout routine at the gym was 2-3 times a week and was mostly cardio based. Like most women, I was too timid to explore the world of lifting, as I didn’t have the confidence to approach the weights and give them a try.  But when I started to pick up HIIT themed classes at my gym it fueled my determination to push myself and get into shape. Now I work with a personal trainer, who’s educated me when it comes to balancing cardio and weight training.

Through my new work out plan I work out in the gym four to five times a week depending on my schedule. Each sessions consists of 20-30min cardio warm up and weight training which focuses on separate muscle groups on e.g. Quads , Glutes & Biceps , Hamstring Calves & Back , Chest , Shoulders & Triceps  which works on a x3 - x12 rep basis .  

Tip Take your  time during your reps as this will help you stay in the correct form during each exercise you perform as well the benefit of taking your time means you'll feel the burn. 'No pain no gain'

Nutrition wise I've always eaten healthy and I never really craved junk food. Through my cleaner diet plan I've been able to discover new whole foods which give me much more energy and  the natural nibbles have helped satisfy my sweet tooth such as banana with peanut butter, oh my!

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Sunday, 22 March 2015

Searching for positive fitness inspiration

      Keeping a positive mind set will help you break through those barriers which are preventing you to come out of your comfort zone and help encourage you to eat healthier and exercise more frequently. It's important to direct your thought towards the reasons why you're wanting to change instead of comparing yourself to someone else who you inspire to be like whether that's in your favourite magazine or  on social media . Instead to fuel your aspiration into small steps of motivation which will aid you to get closer to feeling happier inside and out.

The Regular Reads - Most magazines that we tend to grab and read regularly are now filled with subjects which affect our everyday life . As health and fitness has grown more popular over the past year magazines such as Cosmopolitan and GQ  as they write inspiring features on people who have grown to love their bodies whether their someone from the general public or a celebrity.

Eat Pretty - Don't be fooled by the title as it's not all about 'beauty' this insightful book by Jolene Heart is ideal for you if you're aiming to eat cleaner as each chapter guides your taste buds into trying dishes filled with fruit and vegetables which will help nourish your body and give you the energy to give it your all during your workouts.

Women's & Men's Health - .  This lifestyle and fitness magazine is filled with eye opening articles which have been scientifically researched to help benefit your health inside and out. Allow with this each hard copy  contains update exercise plans which will help each muscle group in your body and top trainers clear up some Q&A's that most of us are too scared to ask.

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Tuesday, 17 March 2015

York Cocoa House

The chocolate trail hidden within York allows you to discover how the chocolate shaped the city became the UK’S home of cocoa goodness.  Whilst on this ‘Charlie in the Chocolate factory’ style journey you’ll be able to truly experience the world of chocolate as chocolate-themed cafes such as York Cocoa House allows true chocolate lovers to learn indulge in a chocolate –inspired lunch whilst learning history behind some of Yorkshire’s well known confectionery companies such as Terry’s and Rowntrees.

Apart from the cafes breath taking scenery and incredible warm cocoa beverages, hand-made cakes and pasties. York Cocoa House allows secret chocoholics to discover art of chocolate as their daily workshops allows those with a sweet tooth to create their own chocolate.

The petit chocolat workshops are ideal for you if you’re looking for something to do over the Easter holidays as you and your friends or family can have fun recreating some of your own favourite chocolate treats such as truffles, chocolate lollypops, bars and models.

“I felt the chocolate industry had been so secretive that it was time to make it more open and accessible, to celebrate the products that make the UK industry so unique and to offer opportunities for the public to learn more about some of the fantastic chocolate products that are now becoming much more available.”-Sophie, The Chocolate Lady behind York Cocoa House.

York Cocoa House’s chocolate school is ideal for if you’d like to take board an advanced chocolatier programme as the master class workshops can be tailored for nutritional needs and which chocolates you’d like to learn to recreate. As well these workshops can be made group bookings which is ideal if you're looking for a gift for a friend or a loved one or if you're looking for something artistic and experimental to do for a Hen Do.

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Sunday, 1 March 2015

Street Style : Crossing Stripes


       The nautical trend has dropped its anchor for this spring as the iconic stripes stormed the catwalks at this seasons London Fashion Week.  The seamen prints simplistic style is ideal for you if you’re looking to update your wardrobe with a basic t-shirt which channels a clean and contemporary look.  However if a two-tone colour pallet isn’t to your taste then give this minimal item a lumberjack twist by layering it with checkered shirt.

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21 Day Fitness Challenge

Diet and exercise is an essential part of our everyday lifestyle as our bodies depend on good nutrition and fitness as it helps us stay healthy inside and out.  If your goal is to lose weight or tone up you must learn first of all to create fresh new diet plan, which based around food containing high amounts protein, vitamins and low carbohydrates, as this will help improving your fitness. This dietary information if vital if you aim to see results as these ingredients will give you the energy to push yourself harder during those crucial work outs whether that’s cardio or weight training.

Research has proved that it takes 21 days to create a habit so what better way to put this to the test and give ourselves the motivation to kick start out own health and fitness goals.

Ditch the diet books – Dietary books aren't made to cater everyone so the may not necessarily help you achieve you goal. Instead look up some alternative health advice. Magazines such as Women’s & Men’s Health help provide their readers with scientific facts about nutrition and give some great step by step work out tips which you could either use when you’re at home or at the gym.  

If grabbing a mag isn’t your thing the Internet is a gold mine if you're looking for fitness inspiration . Youtube provides some great at home workout routines : BetFit , Blogilates  , The Lean Machines . As well Bloggers such as Lydia Millen , Particia Bright  have some great exercise and health tips on their websites. 

Plan ahead and keep a diary –   This is a vital rule to any health and fitness goal as it’s important to track your progress . Preparing your meals in advance and keeping notes of your work out routine will help make the journey less stressful and more of an enjoyable experience for you to look back on.

Get some new gear – Buying some new gym gear will help give confidence to hit the gym or be brave to work out outside your home.  Also purchasing the right gear will most importantly help improve your posture and performance during your workouts , so don’t forget to ask for advice especially when it comes to purchasing your trianers ladies and gentlemen.

Gym buddying –If you’ve held back from going to the gym because you don’t want to go on your own maybe bring a friend or family with you as they’ll help you prep for exercises and motivate during your sets. 

Don't Stress Remember endorphins are being release when you’re working out so relax when you’re working  out don’t worry about what anyone else thinks or how long it will be until you see results . ‘Practice makes perfect’ so keep going

Drink More - It's vital to keep hydrated as much as possible when you're changing up your fitness routine . So aim to to drink at least 2litres a day . 
Easy tip make sure you have a 1litre bottle with you whether it's at work or when you're doing your workouts as you're able to track the amount you've drank judging by how many refills.

Hopefully these tips will help those who, like me who are gearing up to make a lifestyle change for 2015.

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Working Monochrome with Amy Pham.

Amy Pham  is an LA-based DJ, TV/ Internet Presenter, and Model who is well know for her unique sense of style.  Pham’s interpretation on the latest SS15 trends reflects on her fashion admiration of minimal silhouettes and neutral tones such as ‘white’.

 Through her Instagram account @iamamypham she posts her  latest juxtaposed inspired outfit snaps and video style guides on Toutube . On  the hit fashion and music channel 'The Platform'  Amy Pham explains how easy it is  to create an effortless edgy outfit with a simple monochrome colour palette.  Following the high fashion routes of the black and white colour scheme . Amy Pham guides her viewers on street style and music inspiration can help you transform this chic and tailored trend into effortless day time or evening looks .

 Key SS15 trends - Long line blazers, Ripped jeans , Cut out heels and boots, Pure white lace, Relax day time jerseys , Festival band t's and of course the signature leather jacket which helps you become the ultimate rock chic. 

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Wednesday, 11 February 2015

Valentines Gifts Ideas For Him

001)   The guy who’s into his music or plays an instrument e.g. a guitar -  If you really want to pluck his heart strings get your music man a custom made plectrum.

002) The guy who’s  into  scifi or superhero films -  If you want to tickle his spidey senses how about you grab a comic which relates to a favourite movie or tv show he loves , I’m sure he will find it entertaining to read.

003) The guy who is well groomed  e.g. beard/ facial hair and likes to chill  – if you want to show him how to really appreciate some relaxation time introduce him to some beauty 
products which will benefit his current look and keep his skin smelling good and feeling soft.

004)  The guy who’s got a sense of humour-  Playing on tradition how about you play the romantic card and give the romantic themed a masculine twist. Treat you man to interesting hamper or floral bouquet which is filled with his favourite treats .
005)  The guy who’s into gaming -  If you really want to push his buttons , get a game 'upgrade ' package on the latest game he’s loving at the moment. Or if you're not sure what that may be for the majority of consoles you can purchase an  online top up which can be used for a current game or towards online gaming.

006) The guy who’s quite artistic e.g. into photography-  Stepping away from selfie stick…. if your man likes to pap some snaps consider looking iPhone camera gadgets .This fish eye lens set is practical for photographers who are always on the go.

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