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Health and Fitness Trackers: Do They Help… or Hurt?



Every day, Lina wore a ring that continually monitored her heart rate, sleep quality, and activity levels. Most evenings, she excitedly examined its data.

“It’s amazing. It changed my life,” she told anyone who asked. “You should totally get one!”

Jeron? He was a different story.

He, too, used a device to track his sleep. But the more his smartwatch revealed, the more he tossed and turned.

Lina and Jeron are among many people who use devices to track weight, body fat, running speed, steps, calories burned, calories consumed, heart rate, body temperature, respiratory rate, brain waves, and more.

Thanks to modern technology, we can know more about ourselves (and our clients) than ever before.

But does everyone benefit from so much information? 

Who will respond as Lina did? And who will respond like Jeron?

In this article, you’ll find answers to those questions, as well as:

The pros and cons of high-tech trackers
10 low-tech tools capable of tracking client progress just as effectively as the smartest gadget
Easy checklists that help you match clients with the best data-tracking methods for them
Strategies for helping clients see data in a healthy way

Data and gadgets are cool. But depending on context and perspective, they have the potential to help or hurt a person’s health efforts.

Here’s how to know what’s right for you (or your clients).


Data points help people understand how they’re doing.

Let’s say someone wants to improve their health. To reach that goal, they might decide to replace their nightly ice cream with a piece of fruit.

To see if that change is working, they could measure:

a behavior, such as how often they’re doing the action. For instance, they might track how often they ate fruit instead of ice cream after dinner.
an outcome, such as their cholesterol level or blood pressure. Outcomes can either be objective (like bloodwork) or subjective, such as someone’s stress or energy level.

Either way, the information is a progress indicator, helping assess whether a change is actually working.

But is tracking progress always a good thing?

5 surprising truths about data tracking

Truth #1: Different types of people thrive on different types of data.

Some people respond great to data.

Other people, however, can become anxious.

Rather than seeing their weight, heart rate variability, or sleep quality as a way to judge the effectiveness of what they do, some folks view these metrics as a statement of who they are.

When someone takes data personally, they might step on the scale and feel hopeless, thinking, “What’s wrong with me?”

Or they’ll look at a sleep-tracker and think, “My sleep sucks—I must be broken!”

A PhD candidate at Colorado State University, Kayla Nuss, MA, MS, PN1, has focused much of her graduate research on the relationship between data trackers and motivation to exercise.

Based on her findings as well as research by others,1,2 she says people are more likely to take data personally if they:

✓ See the behavior they’ll track as a chore, making comments like, “I have to do this to lose weight.”

✓  Don’t feel they have a choice. Someone might say, “I don’t want to exercise, but my doctor told me I have to.”

✓ Do the behavior to avoid feeling guilty. In other words, they exercise because they don’t want to feel bad about not exercising.

(You’ll learn more on how to help people see data differently a little later.)

Truth #2: A measurement is only useful if it helps you make a decision.

For many people, wearable devices offer a fun diversion and satisfy curiosity.

Without an action plan, though, devices are interesting, but not helpful.3

Consider the difference between:

Someone who tracks their mile splits to see if their new training plan is improving their running speed.
Someone who tracks their mile splits because their watch does it automatically (so why not?).

The first person will eventually be able to make a decision: Keep following the same training plan—or talk to their coach about making an adjustment.

The second person has only a bunch of numbers—and possibly some frustration. They may even become overtrained if they continually push themselves to beat their mile splits, without following a training plan that ensures adequate recovery.

Truth #3: Some trackers spit out inaccurate data.

The reliability of a tracker, research says, depends on a number of factors: the part of the body it monitors (finger, wrist, arm, chest), the tracker’s algorithm, the sensors used, and the activity being monitored.4,5

The least accurate progress indicators include:

Distance: Though technology has improved in recent years, some trackers overestimate your distance when you move at faster speeds, and underestimate your distance at slower speeds.

Trackers with GPS technology are usually more accurate than ones without it, though dense tree foliage and tall buildings can interfere with GPS signals.6-8

Sleep quality: Sleep trackers tend to overestimate hours slept and sleep efficiency, and underestimate the number of waking moments.9,4

Calories consumed: Generally speaking, calories are tough to measure, regardless of the tool. As a result, the calories listed on menus and food labels can be off by as much as 20 percent.10 (And that’s not the only thing that throws off calorie counts, as we detail in this infographic: The surprising problem with calorie counting.)

Calories burned: Trackers that estimate your calorie burn often do so based on laboratory averages, with large margins of error (around 10 to 23 percent).11,4 (Read more: The problem with tracking calories burned.)

Now, if someone’s using a tracker merely to get a sense of a general trend or pattern, this lack of accuracy may not matter so much. But if they’re basing important decisions on these readouts? Problems develop.

Let’s say someone’s watch reports that they burned 400 total calories during a run. So they think, “Yay! I ran hard. Now I can eat 400 extra calories.”

Not so fast.

First, they might think they are eating 400 calories, but really consume as many as 480, thanks to that wishy-washy calorie math.

Second, also due to wide error margins, they may have really burned as few as 320 calories.

Finally, the numbers shown on the device aren’t all extra calories burned by the activity itself.

Anytime you see “calories burned,” it also includes the number of calories you use through normal, resting metabolism—and would have burned whether you ran or sat completely still. (For a 180-pound person, for instance, that resting metabolic rate is about 1.2 calories per minute.)

End result: They can easily end up eating 160-plus calories beyond what they expended.

Truth #4: High-tech trackers do motivate some people—for about three months.

When many people get a new smart device, they become absolutely obsessed. They wear it all the time. They study their data. They try to beat their step, mile, or speed counts.

It all works like magic.

Until it doesn’t.

“We humans get bored super quickly. We buy a fancy gadget thinking it will solve all our problems, and use it every single day for a few weeks or months,” says Kate Solovieva, MA, Pn2, a Precision Nutrition master coach.

“But then we take it off that one time in the shower. Or the battery dies, and the charger is in the other room, so we toss the gadget in our underwear drawer. For now. Two years later, we’re looking for a charger for our NEW fancy gadget, and find the old one in the drawer, and think… ‘Oh yeah!’”

Researchers call this the novelty factor.12,13 By the end of a year, only about 10 percent of people are still using their trackers, one study found.14

Truth #5: High-tech trackers can demotivate some people.

This is especially true of trackers that come with preset goals, such as sleeping a certain number of hours or walking a certain number of steps a day.15

When someone continually falls short of the goals the tracker sets, they can feel discouraged. Not only do they stop using the tracker, but they may also give up trying to improve the activity they were tracking, says Nuss.

“For some people, the tracker is the right tool. For others, it’ll lead to a persistent feeling of, ‘Geez, I suck.’”

How to know if data tracking will help your client

When it comes to data, there are basically three types of people:

People who benefit from a lot of data
People who benefit from some data—but who don’t need a heck of a lot of it
People who can be harmed by an overemphasis on data

Here’s how to figure out which category a client falls into.

People who benefit from a lot of data tend to:

✓  Be numbers-oriented. These clients often have engineering, actuarial, or accounting mindsets.

✓ Have more advanced goals. This includes elite athletes, bodybuilders, models, and other people who get paid based on how they look or perform. For them, a slight variance is the difference between placing first or 10th.

✓ See data as information—nothing more. Regardless of their profession, the numbers don’t define them. They aren’t part of their identity. For them, data can be helpful—because they can view it as just that.

People who benefit from some data tend to:

✓ Have simple goals. They want to look or feel better, to get in shape, or feel more energetic, among other things. And, while some data definitely will help them to progress, they don’t need a ton of it.

✓ Don’t get overly wrapped up in the numbers. An unexpected occurrence (like sudden weight gain) could bum them out, for sure. But with a little coaching, they’re able to turn their focus away from “That sucks” and over to, “Okay, that’s interesting. What should I try next?”

People who can be harmed by an overemphasis on data tend to:

✓ Have an unhealthy obsession with food and/or fitness. These clients can become so fixated on the numbers that they can’t think of anything else.

✓ Have unclear core values. When clients don’t define how a goal aligns with their deeper values, they never feel good enough—no matter what the numbers say. Think: The person who always wants to lose five pounds, no matter what they weigh.

✓ Have inaccurate or miscalibrated standards. Many recreational exercisers, for instance, beat themselves up for not having elite performances. They don’t have a realistic sense of what to expect.

✓ Be anxious about the activity they plan to track. Rather than feeling motivated by a sleep tracker, they might toss and turn even more.16

✓ Have perfectionistic thought patterns, aka “not-good-enough-itis.” When talking about a measurement, they insert themselves into the story. Failing to meet a timed workout goal quickly becomes “I’m slow” or “I suck” rather than “I’ll get it next time.”

✓ Be so competitive that they get injured or overtrained. Rather than take an off or easy day, they might try to get in more steps, beat their previous personal best walking time, or destroy the competition during the Workout of the Day.

Help clients use data effectively.

It’d be great if all clients saw measurements merely as a way to test the effectiveness of their action plan. But that’s not how a lot of people start out.

Here’s how to help clients view data as feedback.

Define progress.

Add specificity to hazy goals like “lose fat” and “get strong.”

Lose fat might become “get my body fat percentage below 25 percent.” And “get strong” might become “be able to get up off the floor while holding one of my grandchildren.”

Also, tie those specifics to a deeper value by asking, “Why?” over and over. (See our 5 Whys worksheet for specifics.)

The conversation might go like this:

Coach: That’s great that you want to get stronger. Could you tell me a little more about that? Why is that a goal for you?

Client: Well, I used to feel strong and now I don’t. I want to feel like I used to.

Coach: Great answer! Let’s dig even deeper. Why do you want to feel like you used to feel?

Client: Well, it kind of sucks being this weak. I used to be able to do things easily. Take groceries. It wasn’t always hard for me to carry the bags into the house. Now it is.

Coach: That’s really insightful. Why do you want those activities to feel easier?

Client: By the time I’m done with my shopping and errands, I’m so exhausted I can barely stand up, let alone hang out with my grandkids. I don’t want to be the grandma who can’t do anything. I want to be right there with them.

Coach: Bingo! Keep that strong grandma image front of mind. It’ll help keep you motivated. Now, let’s take a look at some ways to measure your progress.

Talk about how you’ll measure progress.

Nutrition coaches work with clients to create an initial action plan, based on what the client needs to do to get to where the client wants to go.

Then they break that plan down into one small, specific action to try—say eating one extra serving of veggies a day—and come up with a way to test it.

The test might track behavior, looking at how consistently the client ate an extra serving of veggies. Or the test might track an outcome, perhaps how energetic the client feels each day.

Either way, it’s testing the action—and not the person doing the action. 

To explain all this for a client interested in fat loss, you might say:

Coach: I know your goal is fat loss, but I’m not too concerned with whether you’re losing weight right now. For the first several weeks, we’re going to work on a few foundational skills that’ll help make changing how you eat feel a lot easier. It’s similar to investing now for a big payoff later.

Client: So…. I don’t need to weigh myself right now?

Coach: Actually, if you’re comfortable with it, it’d be great if you would. Tracking your weight will help us to get a better idea of your true baseline. Does that sound okay to you?

Client: Yeah, I think so. But I really want to lose weight now.

Coach: I get it. It’s really hard to wait, but it’ll be worth it. Scale weight can fluctuate a lot, so it helps to look at the trend over time opposed to just one point in time. Just know that if the trend isn’t moving downward over time, we’ll work together to determine the reason and then tweak the original plan.

Client: Yep. I can give that a try.

Coach: That’s great. And if you can’t, that’s okay. If this brings up negativity for you, we can switch to a different tracking method. Okay?

Client: Yup. Got it.

Focus on patterns.

No one improves in a consistent linear fashion. Usually, it’s a two steps forward, one step back process. An athlete might crush every single workout one week, lag the following week, only to return week three to hit another personal best.

See the chart below for a visual for someone interested in fat loss.

The following conversation shows how you might help drive this home.

Client: Ugh, my weight is all over the place! I gained 4 pounds in one day. How is that even possible? This is stressing me out.

Coach: I hear that. It’s actually totally normal for your weight to vary from day to day. My weight has gone up by as much as 5 pounds in 24 hours based on my hydration status alone. So let’s not worry about a number from just one day. Let’s pay attention to the overall trend.

Client: How does that work?

Coach: Well, we want to look at patterns—and use those patterns to make decisions. For example, when one of my clients stopped eating dinner in the dining room and instead started eating in front of the TV,  their weight trended up over time.

Another client struggled to sleep at night whenever they drank two cups of coffee instead of just one. In other words, we’re not looking at just one occurrence. We’re looking for a trend. Does that make sense?

Client: Yep, got it. That thing you said about coffee? Totally me.

Consider using a different tracking method.

If a client becomes more anxious despite your efforts to help them see measurements as feedback, it’s time to make some changes.

You might:

Ask your client to collect data, but not look at it. For example, some smart scales can be programmed to send data to the coach, but not display a weight to the client.

Run an experiment. Suggest your client part ways with an anxiety-producing tracking method for two weeks. During their break, they might track differently (or not at all).

Instead of using a sleep tracker, for example, they might track an energy rating, and sleep quality. Or, rather than trying to hit a specific heart rate during a workout, they could use Rate of Perceived Exertion (RPE).

After two weeks, reassess. Did their anxiety go down?

Empower your client. You, as the coach, don’t have to know all the answers. So rather than immediately suggesting a different tracking method, you could put it back on your client. You might ask any of the following:

“I’m hearing that the scale is bringing up a lot of anxiety for you. Totally understand. I’d love to explore this a little further if you don’t mind. What other methods might we use to measure how you are doing? What do you think will work?”
“From the outside, it doesn’t seem like this tracking method is working for you. Would you agree? Is there another way of tracking your progress that you think might work better?”
“So your workout performance is trending down. And it sounds like you feel personally attacked by the numbers. That’s okay. It’s quite normal actually. But I’m curious how you feel about leaning into the opposite. What’s good about finding out this information? Is there a way you can use this data to your advantage?”

Don’t make it about you.

As much as possible, try to resist any urge to convert clients to your personal tracking solution.

Sure, your favorite tracking method might work great—for you.

And it might even help many of your clients.

But there will always be someone who doesn’t fit the mold. 

“As a coach, always consider that the opposite of your experience is possible,”  says Solovieva.

“If a smart tracker is the best thing that ever happened to you, be open to the idea that it could be harmful to someone else. And if trackers send you to a dark place, understand that they could actually work really well for some of your clients.”

In other words, know your personal bias, keep an open mind, listen deeply, and encourage clients to be a part of the decision-making process.

That way you’ll help clients discover the best tracking method for them—whether that entails lots of data or hardly any at all.


Click here to view the information sources referenced in this article.

If you’re a coach, or you want to be…

Learning how to coach clients, patients, friends, or family members through healthy eating and lifestyle changes—in a way that’s personalized for their unique body, preferences, and circumstances—is both an art and a science.

If you’d like to learn more about both, consider the Precision Nutrition Level 1 Certification.

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European Court of Human Rights Affirms Freedom of Religion or Belief of Russian Scientologist



LOS ANGELES, Calif., Oct. 6, 2021 (SEND2PRESS NEWSWIRE) — The European Court of Human Rights (ECHR) has once again affirmed the rights of Scientologists in Russia to practice their religion based on Article 9 of the ECHR Convention for the Protection of Human Rights and Fundamental Freedoms, announced the Church of Scientology International.

PHOTO CAPTION: European Court of Human Rights (Photo by Katrinitsa, Creative Commons license).

Article 9 states:

“Everyone has the right to freedom of thought, conscience and religion; this right includes freedom to change his religion or belief and freedom, either alone or in community with others and in public or private, to manifest his religion or belief, in worship, teaching, practice and observance.

“Freedom to manifest one’s religion or beliefs shall be subject only to such limitations as are prescribed by law and are necessary in a democratic society in the interests of public safety, for the protection of public order, health or morals, or for the protection of the rights and freedoms of others.”

In its September 28, 2021, judgment in Kuropyatnik v. Russia, (Application no. 64403/11), the ECHR ruled that Scientologist Vladimir Leonidovich Kuropyatnik, a Moscow Scientologist, was illegally detained by a Russian police officer who questioned him on the basis of his membership in the Scientology religion.

The Court found Kuropyatnik’s October 13, 2010, detention deprived him of liberty and violated Articles 8 and 9 of the Convention for the Protection of Human Rights and Fundamental Freedoms which guarantee the right to respect for private and family life and freedom of thought, conscience and religion.

The ECHR noted that at the time this incident took place, the Church of Scientology had been registered as a religious organization in Russia for more than two decades and that Russian authorities had consistently over the years acknowledged the religious nature of Scientology. This Court found Russian police targeting Mr. Kuropyatnik for being a Scientologist was a blatant abuse of his religious freedom by the Russian state and ordered Russia to pay him EUR8,000 in damages for violating his human rights.

This decision is consistent with the European Court of Human Rights landmark decision of 5 April 2007 in the case Church of Scientology Moscow v. Russia (Application no. 18147/02), which overturned the Moscow city government’s refusal to register the Church of Scientology of Moscow as a religious organization. The Court found that Russia violated the rights of the Church of Scientology under ECHR Article 11 (the right to freedom of association) “read in the light of Article 9” (the right to freedom of religion) when it refused to reregister the Church of Scientology of Moscow.

Once again, the European Court of Human Rights has upheld that Scientologists are guaranteed the same rights by the European Convention on Human Rights granted to those of any other religious organization.

The European Court of Human Rights was established to create a mechanism for the resolution of human rights complaints against States parties to the Convention for the Protection of Human Rights and Fundamental Freedoms. The Convention was adopted by the Council of Europe in 1950. Located in Strasbourg, France, the Court has jurisdiction over 47 states in Europe, including Russia, with a combined population of some 820 million citizens.

This announcement was originally published as a blog on the Scientology Religion website. The Church of Scientology publishes this blog to help create a better understanding of the freedom of religion and belief and provide news on religious freedom and issues affecting this freedom around the world.

The Founder of the Scientology religion is L. Ron Hubbard and Mr. David Miscavige is the religion’s ecclesiastical leader.

For more information on Scientology, visit the Scientology website or the Scientology TV network.

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News Source: Church of Scientology International

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Debt Cap Voting: Republicans Are Poised to Thwart Efforts to Raise Borrowing Limits As Defaults Are Approaching



Washington-As the country barrels towards default, Republicans are ready to sink Democratic efforts to suspend federal borrowing restrictions.

Senate Republicans are blocking measures passed in the House of Representatives that will be suspended Debt limit Until December 2022. At least 10 Republicans must join all Senate Democrats to break the GOP filibuster and pass the bill with a simple majority vote.

Democrats argue that this will give Republicans exactly what they are looking for: a country’s borrowing limit approved only by Democrats.

“Tomorrow’s vote is not a vote to raise debt caps, but rather a procedural step to get Democrats to raise debt caps,” Senate leader Chuck Schumer said Tuesday. “We’re not asking the Republicans to vote for you, they’re just letting them vote.”
more: Why Daily Americans Need to Care About Debt Caps

But the Republicans aren’t retreating. They have full control of Washington and plan to pass trillions of socio-economic packages with zero Republican input, so Democrats must act to raise their federal debt caps themselves. I’ve been doing things that don’t happen for months.

“They said they were ready to work on their own,” Senate Republican leader Mitch McConnell told reporters Tuesday. “The easiest way to do this is to use the tuning process, as I’ve pointed out for two months.”

Republican McConnell has reiterated that Democrats need to raise debt limits to cover the potential trillions of costs in the unpassed portion of President Joe Biden’s agenda, but it has already taken. Debt limits need to be raised to cover spending under the unified Republican-backed Trump administration.

Senator Lindsey Graham (RS.C.) said she did not support voting on ABC News on Tuesday.

“We are not going to empower a radical march towards socialism,” said Graham, a top Republican member of the Budget Committee.

Senator Bernie Sanders, chairman of the Senate Budget Committee, has highlighted potential solutions, including temporarily suspending filibuster rules that require 60 votes for most bills.

“It could go down, at least for a demand on a debt limit to end the filibuster and pass it with 51 votes,” Sanders suggested.

However, to do this, a rally of 50 Democrats needed to remain unified, and both Senator Joe Manchin and Senator Kyrsten Sinecine of West Virginia opposed the change in filibuster rules.

Republicans haven’t been recorded yet and say they’re ready to join the Democratic Party to pave the way for a final vote on Wednesday’s debt restrictions, but moderate Senator Lisa Murkowski, R-Alaska, said Many have opened the door to potential participation.

“I want to make sure I’m doing everything I can to avoid falling into the default situation, and I don’t want to get close to it,” Marcusski said. “We need to confirm. We just need to confirm.”

The country technically reached its debt cap on August 1, and the Treasury took special steps to pay the country’s invoice. However, Treasury Secretary Janet Yellen said her division’s efforts would be completely exhausted by October 18, and defaults would be nearly certain.

Pressure is rising alongside party gridlock, and backup plans have not surfaced.

McConnell and his meeting insist on using a swift budgeting tool called reconciliation that allows Democrats to break filibusters and pass certain laws. The use of this mysterious process is tedious and can take weeks, freeing Democrats into a series of potentially politically distressing votes.

However, insisting on using this process could have additional political interests for Republicans. It will leave Democrats a record of raising debt caps by a large amount, but Wednesday’s vote-simply suspending debt caps at a certain amount-is not. It will affect the Republican story that Democrats are out of control spenders.

Senator Mike Rounds (RS.D.) said on Tuesday that he was “very interested in a particular amount.” “They would have to come in front of the Americans and say,’This is the amount we’re going to spend, so we’re going to increase our debt cap by X.’ There. “

Some Democrats say they support the use of a settlement if it means a quick solution to the debt restriction issue. Manchin said the process should be considered, and Connecticut Senator Richard Blumenthal said when asked by reporters whether to consider fast-track budgeting tools, “everything should be on the table. “.

But with each passing day, Democrats are limited in the amount of time they have to quickly track up debt cap increases through a multi-step process, and Democrats have not begun work on the reconciliation process, even behind the scenes. Tell ABC News about it.

“No, not at this time,” Sanders told ABC News.

Some Democrats were more emphasizing.

“The settlement was never at the table,” said Massachusetts Senator Elizabeth Warren. “I don’t have enough time for the settlement to work.”

But on Tuesday, Schumer did not explicitly exclude it.

Schumer repeatedly mentioned Wednesday’s vote as the preferred way to raise debt caps when asked if they would be excluded using the budgeting process.

“Reconciliation is a complex process drawn out. We have shown the best way. We are moving in that direction,” Schumer refused to entertain Plan B.

If a country defaults, the consequences are definitely catastrophic. The White House warned that unprecedented defaults could shock the global economy and cause a recession. The political impact of both parties is unknown.

Copyright (C) 2021 ABCNews Internet Ventures.

Debt Cap Voting: Republicans are poised to thwart efforts to raise borrowing limits as defaults are approaching

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Which Are the Two Options You Have to Choose From If You Want to Bet on the Go?



People use their computers and laptops to bet on sports and play casino games all the time. Thanks to the different online betting websites, accessing your favorite hobby has never been easier. Everyone (assuming you live in a country where i Gaming is legal) can try out several betting websites in a matter of seconds. There are many differences between the brands, but in general, all of them allow you to use different features and promotions.

Even though those things are great, there are some drawbacks that have to be taken into account. The biggest one is related to the fact that you need to have access to a computer in order to bet. Some people don’t consider this to be a problem because their job requires them to sit in front of the computer all the time. However, others don’t have the privilege of using a PC or a laptop while at work. That’s why those people have no other option but to use their mobile devices.

We live in a world where most people around us use a smartphone or a tablet daily. We always carry those devices with us, which makes them the ideal “tool” to allow us to bet on the go. Let’s take a look at the two things that you can do if you want to have fun without the need for a computer.

Downloading and installing a mobile app

The first thing you can do if you want to use your smartphone or tablet is to download and install a mobile app. This process is complicated and it might take some time, depending on your preferred mobile OS. Luckily, punters with Android and iOS can get the BoyleSports app directly from this source by EB and start using the services of one of the most popular online betting platforms. Although you can download and install this app within seconds, there are many potential problems that some users might come across if they want other apps.

The most common issue Android users have to face is the lack of an app inside Google Play. Only a few iGaming sites have apps there, so you will most likely have to download and install an apk file. To do that, you need to open your device’s settings and enable the option to install apps from different sources.

Using a mobile website

The mobile application that you might want to download and install has a lot of advantages. However, unless you get the BoyleSports app for Android and iOS from Efirbet, you may spend a lot of time trying to find a legit apk file. The good news is that there is a solution to your problems – the mobile website.

Online bettors who don’t want to deal with the problems of getting an app can simply use the operator’s mobile website. Every online casino and bookmaker has a mobile version of its desktop site. Some of them try to make exact copies of their original websites, whereas others are more innovative. No matter which kind of mobile website you choose, it will let you bet on sports and play the casino games you want to. Furthermore, you can use the different features and promos.

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