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explanation to korean drama big ending
Korean SBS Drama Pinocchio Episode 2 Recap and Screencaps
by Dramabean:
Agh, they're so cuuuuute. Now that our backstory is in place, the second episode actually brings our leads together onscreen, and I'm happy to say that their dynamic is adorable—their bickering relationship is funny and heartfelt, and I really like both characters. It was impossible to tell from the first episode alone if the show would reel me in, but by the end of this hour, they've got me. Last-place student Dal-po wins his first round of the TV quiz show, wiping the smirk off of the first-place champion and surprising everyone in their class. As the audience claps and the cameras turn to him, he narrates in voiceover that after suffering those cruel events with his family, he vowed to never set foot in a broadcast station or exchange words with anyone even remotely associated with a network
Korean tvN Drama Liar Game Episode 5 Recap and Screenshots
Plus Nine Boys, Episodes 1-10: The Calm Before the Storm
Plus Nine Boys is a little drama that slowly wormed its way into my heart with its quirky premise and its cast of realistic and grounded characters. When its teaser was first released, it already caught my eye for its portrayal of romance over a spectrum of ages and personalities; it's practically like watching four mini-dramas unfold.
In the Korean culture, there's a belief that the number 9 is cursed. In this case, the four male leads are essentially doomed, especially in terms of their love life. The four charming leads are 9-year old Dong-gu (Choi Ro-woon), 19-year old Min-gu (BTOB's Sung-jae), 29-year old Jin-gu (Kim Young-kwang), 39- year old Kwang-soo (Oh Jung-se)
Dazzling confusion in Dongdaemun
Visitors to the Dongdaemun Design Plaza in central Seoul browse products at the Design Lab section of the complex. Initially much of the place was supposed to be devoted to showcasing the works of independent designers, but it turned into a cluster of booths that sell products of design companies. By Park Sang-moon
From a distance, it looks like it could be something out of a fictional dystopian world or a disturbing UFO, but since its establishment, many here have praised it as an embodiment of experimental architecture, representing a futuristic ethos.While the debate continues over the exterior of the 484 billion won ($470 million) Dongdaemun Design Plaza, the enormous cultural complex that opened in March, Park Su-ji, a 22-year-old industrial design major, is more interested in how it will serve aspiring designers like her
Pianist Yiruma Receives Standing Ovation During Sold-Out Concert in Singapore
Yiruma, the internationally-renowned pianist-composer from South Korea was in Singapore to perform publicly for the very first time at The Star Performing Arts Center on April 5. All 5,000 tickets were completely sold out. I was so lucky to be able to watch him perform his beautiful melodies; it was even more meaningful because that day was my birthday!
The soft-spoken pianist has a great sense of humor, surprisingly. After opening the concert with "May Be", Yiruma stood up to greet the 5,000 strong audience.
"Hi Singapore, hi everyone. Wow! This is really wonderful, it's very scary. It's scary, but it's very exciting to be here in Singapore. Are there any Koreans here? Annyeonghaseyo! I'm composer and pianist Yiruma, it's so nice to meet you. Thank You!"
"Xie xie (Thank you, in Mandarin), I started with the song called 'May Be
Near Death Experiences Spark Romance in "Man from the Stars"
This week brought another fabulous pair of "Man from the Stars" episodes. The unique combination of suspense, romance, and comedy continue to make for excellent entertainment. Min Joon's role as Song Yi's protector gets put to the test at many points during these two episodes. From falling fish bowls to runaway cars, Min Joon sure has has his work cut out for him. Thankfully, he has some pretty cool superpowers to help him out. The writer does a wonderful job balancing the nail-biting suspense with laugh-out-loud funny interactions. Be prepared for a roller coaster of emotions when you watch this show!
Min Joon Saves the Day
In the climatic end of Episode 7, Min Joon stretches his powers to the max in order to rescue Song Yi from an immediate death. Be sure to add stopping a car with his bare hands to the list of awesome things Min Joon can do
Extraordinary General Meeting Approves Merger Between JYP Entertainment And JYP
JYP Entertainment has published the results of their Extraordinary General Meeting regarding the merger between the publicly listed JYP Entertainment and the non listed JYP on the Korean Financial Supervisory Service's DART Electronic Reporting System. The report states that the merger has been approved with the merger effective starting from October 17.
There were a lot of big words in that first paragraph so lets break it down a bit because this report has some juicy information, including how much each of their artists make for the company.
First a summaryJYP Entertainment and JYP-Parent used to be separate companies responsible for separate artists They have decided to merge the two companies together under the "JYP Entertainment" banner They held an investor's meeting to discuss the merger They have revealed that they plan to expand their business to include drama, movie production, tour packages, musicals and actors


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Troublemaker: We'll run new Austin incubator
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- Robert Grattan
- Staff Writer- Austin Business Journal
- Email | Twitter
Austin may soon be home to a creative content incubator run by Troublemaker Studios if City Council approves the program at its Jan. 31 meeting.
The incubator was recommended in the 2012 Economic Impact of the Creative Sector in Austin study, which found that creative sectors – film, television, commercial, animation and video games – are disadvantaged compared to other states. Troublemaker Studios has produced big-name films such as the Spy Kids series and is run by filmmaker Robert Rodriguez.
Council is considering an initial 12-month, $200,000 contract with Troublemaker that includes two additional 12-month extension options. If extended, the contract could be worth a total of $600,000.
The incubator would be funded by the 2012-2013 Economic Incentive Reserve Fund. Extensions would be dependent on future budgets.
In return, Troublemaker has an extensive list of goals for the program. It would be responsible for generating media buzz for the creative industries in Austin, bringing Austin companies to conferences across the U.S. and internationally, doing studio tours to attract recent graduates and students, working with the University of Texas to develop and better programs for creative industry careers, as well as working with local studios to help promote Austin-made content.
City Council documents also lay out the goal of bringing at least one major motion picture to Austin each year. The hope is that production would employ a total of 130 crew members, 104 of which would be local hires.
If approved, all productions made at Troublemaker Studios would carry a credit thanking the city, citizens, and Austin Convention and Visitors Bureau.
Robert Grattan covers government, courts and economic development for the Austin Business Journal.
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I find it really hard to believe any country can claim 52 percent of their organizations have created a new group focused on innovation, but if it's true Canadian CIOs might want to plan a visit to Iberia. A presentation from Phil Carter, vice-president of IDC European Research, was recently
The job hunt can be a frustrating process for both those who seek, and those who are looking to hire. That's no different in IT - even though it's a field full of opportunities, candidates often feel pressured to show prospective employers they have the right skills. And hiring managers
Nutanix presents the business case for a validated desktop virtualization solution with Citrix. Attend the webinar to learn how traditional IT infrastructure impedes virtualization and how this joint solution overcomes those limitations to enhance performance, reduce complexity, and is cheaper, simpler, and faster. Click here to register for the webinar.
LOS ANGELES -- At its recent Collaboration Summit, networking vendor Cisco Systems took the wraps off its new collaboration application, Project Squared. Built on Cisco's Collaboration Cloud, Project Squared is a business collaboration app that combines chat, audio, video, multi-party meetings and content sharing in one application. It has a
If you're struggling as an organization to create successful enterprise apps, the last thing you probably want is a vendor to come up with a fancy name for your problems. In fact, I'm surprised that no one at Mendix, which offers tools for developing mobile business software, thought to credit
IT World Canada (ITWC) was recognized across several of its digital publications and in multiple categories at the Canadian Online Publishing Awards (COPAs) held on Thursday night in downtown Toronto. ITWC won five gold awards and two silver awards on the night, and was a finalist across 12 different categories.
Amazon Web Services is largely considered a leader in the global infrastructure-as-a-cloud (IaaS) market but Microsoft Corp.'s Azure cloud computing platform has
LOS ANGELES -- At its recent Collaboration Summit, networking vendor Cisco Systems took the wraps off its new collaboration application, Project Squared.


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Things to see and do - San Francisco
Leaving for USA
Nearby hotels
Travelodge Central of San Francisco from139 $Book
Hotel Whitcomb from119 $Book
Edwardian Hotel from108 $Book
Things to do nearby
Napa and Sonoma Wine Country Tour
- 63 €
- Book
Ride the Magic Bus: A 1960s-Era San Francisco Tour
- 46 €
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Alcatraz Tour plus Muir Woods, Giant Redwoods and Sausalito Day Trip
- 65 €
- Book
Red Coach Motor Lodge :
Nearby tourist sites
Nearby Restaurants
Boxing Room
Cotation :
Type de cuisine : Southern
Cotation :
Type de cuisine : Southern
Cotation :
Type de cuisine : Californian
Red Coach Motor Lodge
Red Coach Motor Lodge
Address : 700 Eddy Street USA - San Francisco CA 94109
from : 109 USDBook
Located in San Francisco's Civic Center area, this motel offers warmly decorated rooms featuring cable TV. Free Wi-Fi is available in every room. Fisherman's Wharf is just 2.5 miles away. At the Red Coach Motor Lodge, free parking is available on-site. The hotel also offers a guests only elevator for added comfort and security. The Aquarium of the Bay and the Gate Bridge are 10 minutes' drive from the Motor Lodge Red Coach. With 1 mile of this motel, guests will find San Francisco City Hall, the Opera House, Symphony Hall, the San Francisco Ballet and the Asian Art Museum.
Useful Information
- Address : 700 Eddy Street USA - San Francisco CA 9410994109San Francisco
Main services
- Internet


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- Take an Extra 30% Off Any Book: Use promo code HOLIDAY30 at checkout to get an extra 30% off any book for a limited time. Excludes Kindle eBooks and Audible Audiobooks. Restrictions apply. Learn more.
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This is an interesting history of the logistical aspects of Civil War medicine and the doctor that was responsible for the advancements made. The book is redundant in places. Read morePublished 7 months ago by Mark
a good editor would have helped this interesting book. god history and info but repetitious, but important re. medical historyPublished 10 months ago by sondra haile
This book was purchased as a gift for a Civil War buff who is in the medical profession.
A perfect match.
FASCINATING DEPICTION OF A TOPIC ,HERETOFORE , LITTLE HAS BEEN WRITTEN ABOUT. TO TRULY UNDERSTAND THE ENORMITY OF THE HORROR OF THE CIVIL WAR ONE NEEDS TO UNDERSTAND THE MEDICAL... Read morePublished 14 months ago by Donald P. Brennan
Book about the evolving of battlefield medicine. Somewhat boring read about a subject of vast interest to me. Detailed and easy to understand specifics. Read morePublished 14 months ago by Karen
I heard book reviewed on NPR and found it so interesting that I ordered it immediately. The history of today's modern medicine's practices which are still in use, was fascinating... Read morePublished 14 months ago by SharonL


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PG Tips gives away cash via Facebook
By Loulla-Mae Eleftheriou-Smith, marketingmagazine.co.uk, Friday, 05 October 2012 09:06AM
PG Tips, the Unilever-owned tea brand, has created a scratchcard-style Facebook app that gives consumers the opportunity to win up to £100.
The Lucky Scratch Card app by We Are Social hands consumers the opportunity to win a range of prizes, from £100 in cash to a six-month supply of PG Tips.
Consumers can play on the scratchcard app once a day. It has been created in support of the brand's current on-pack promotion to win an instant cash prize of £5,000.
Tana Walker, PG Tips brand executive at Unilever UK, said: "PG Tips' Facebook page has been hailed as the 'most engaged Facebook community in the UK' and this light hearted campaign gives us the opportunity to reward our fans for their loyalty.
"PG tips remains the number one tea brand in the UK, worth over £156m, with a 25% market share.
"As category leaders, we are dedicated to continuing to support the tea category and this app will encourage new fans to take a look at our Facebook page as well as drive further engagement from our existing loyal fan base."
The brand is also promoting the giveaway with a new version of an ad from last year.
In August PG Tips struck a deal with Channel 4 quiz show 'Deal Or No Deal' to use the brand's logo on the mug used by the lead contestant.
This article was first published on marketingmagazine.co.uk
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Rick Osterloh, president and chief operating officer, compares Motorola Mobility's recent attempt at a turnaround to Apple's own situation in the late '90s.
President D.J. Lee says the Galaxy Note 4 smartphone/tablet hybrid, set for release in mid-October, has shown strong preorder sales.
The ailing electronics manufacturer raised more than $1 billion in a stock sale last year, but now its focus is on boosting profits.
As vice president of messaging products, Marcus will develop and expand mobile messaging for the social network.
DDoS attacks are a way to keep corrupt corporations honest, according to an anonymous member of DerpTrolling, who gives us an inside look at the self-proclaimed gods of the Internet.
The chosen presidential candidate of Ukraine's wacky Internet Party will not be allowed to run for the troubled country's highest office, says its Central Electoral Commission.
"I'd be surprised if it didn't happen by then," says GM's Dan Ammann.
The US infiltrated a government e-mail server to eavesdrop on former president Felipe Calderon -- a "lucrative source" of info, according to classified documents seen by Der Spiegel.
The Silicon Valley leader taps Y-Combinator alum Sam Altman to take over as president of the startup incubator.
David Marcus may not have endeared himself to some of those who work for him in San Jose, Calif., by admonishing them if they don't use PayPal apps.


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Pronunciation: /əˈbeɪt/
Translation of abate in Spanish:
intransitive verb/verbo intransitivo
- [formal] [storm/wind] amainar, calmarse; [anger] aplacarse*, calmarse; [noise/violence] disminuir*; [pain] calmarse, ceder
transitive verb/verbo transitivo
- 1.1 (calm) [anger] aplacar*, mitigar*; [pain] calmar, mitigar* 1.2 (remove) [nuisance/pollution] poner* término a, acabar conExample sentences
- Space constraint did not abate their zeal to get a glimpse of the amazing cultural divergence of the nation.
- Let's work on abating the mosquitoes in this environment.
- In the same breath I say the government and police are the ones responsible for solving or abating the situation.
Definition of abate in:
- British & World English dictionary
- US English dictionary
- English synonyms
- US English synonyms
- Spanish dictionary
What do you find interesting about this word or phrase?
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Cultural fact of the day
Havana, Cuba has three daily newspapers. The best known is Granma(www.granma.cubaweb.cu), official newspaper of the Cuban Communist Party. Trabajadores is published by the Cuban trade union movement, and the more lively Juventud Rebelde is aimed at a younger readership.


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Philadelphia Union
Coming off a home win against D.C. United, we traveled to New York. It is our last meeting with the Red Bulls in the regular season and we needed a great performance against a direct opponent for the playoffs. I thought we had one of our best collective performances on defense against one of the best teams in the league. The final score was 0-0. I had a good opportunity in the second half. I received a loose ball in the air, took a good first touch on top of the box and shot from distance. The ball smashed the crossbar but didn't go in. It was our best chance but unfortunately we share the points at the end.
The next weekend we were again on the road. This time we played in New England. We played a very poor first half and New England was in leading, 1-0. We attacked much stronger the second half and quickly tied the game with a goal from Danny Cruz. This goal gave us more energy to continue to attack and after a shot from Sheanon Williams who hit the post, the ball came back right at my shin and I scored. Unfortunately, I was called offside by a foot. After my goal was called back, Conor Casey scored another one. He got to a loose ball in the box after the goalkeeper and their defender collided and found the net. Surprisingly the referee whistled for a foul on the goalkeeper and didn't allow the goal, which in my opinion was totally a good goal.
This wrong call was the turning point of this game and New England took advantage of our team frustration to score few goals. Final score 5-1, this was our worst result of the season.
Back home against Montreal. It's our second meeting versus the Impact. We lost the first 5-3 earlier in the season so everybody was hoping for lots of goals. But the opposite happened, and the game ended 0-0. We had some good combinations offensively but didn't find the net. The highlight of this game for me, was when the Montreal defender, Hassoun Camara, elbowed me in the face 10 minutes into the game. It is the first time that this happen to me, and I was close to getting a concussion, but luckily for me just my jaw and teeth were touched. I remained in the game but felt sore for few days.
Next game was our last long road trip to the west coast in San Jose. It's never easy to play far away from home with three hours difference but we needed to get points here. We didn't get off to the best start and the Earthquakes took the lead early, courtesy of former Union player Shea Salinas. We didn't have much opportunity in the first half but came back more offensive in the second half. Shortly after the half, San Jose midfielder Baca received a red card for a hard tackle. This call helped us to get more opportunities to score but the woodwork was not our friend this game. Twice we hit the post, first with an effort by Keon Daniel and after a header from Sheanon Williams. San Jose stayed strong defensively and we could not score and lost this game.
This was a disappointing result and we needed a big response at home against Houston Dynamo.
We played a very good first half, answering the physical plays form Houston who decided to make this game ugly. But in the first half we should have been up, 1-0. Keon Daniel took a fantastic free kick which went straight into the net, but the referee deemed there to have been a foul on the Houston goalkeeper. It's not the first time this season that we had a goal called back and it changed this game again. Houston scored a header in the second half, off of a free kick. We were unable to respond and lost this very important game.
We are not in the best position right now, tied for sixth in the Eastern Conference. Everything is still possible, but we need a big reaction in the final five games of the regular season to make the playoffs.
I hope I will give you some great news in my next blog.
Thanks for following me and supporting the team.
Merci beaucoup !!
Sebastien Le Toux No. 11
Have you ever suffered a serious knee injury? If so, what steps are you currently taking to ensure that you reduce your chances of hurting that same knee again? The unfortunate part of training and competing in sports is that injuries are a part of the game. Even athletes with the best training program suffer season ending injuries.. A hot topic over the past few years has been knee injuries and in particular ACL injuries. This year alone it's estimated that 100,000 people will suffer an ACL tear with 30,000 of these people being high school athletes. We often hear how females are six to eight times more likely to suffer an ACL injury when compared to male athletes. Having worked with several high school female athletes, I definitely agree that they are at a higher risk due to their lack of stability as well as their overall strength when compared to male athletes. However, I think everyone should make it a point to implement their own program to ensure that they REDUCE their chances of suffering a knee injury.
I stress the word reduce because often time's coaches and trainers tell players that they need to implement an ACL prevention program. Personally I don't like to use that phrase because unfortunately there is no way that you can prevent an injury but you can greatly reduce the chances of suffering a season ending ACL injury with a solid training program. I believe Coach Mike Boyle said it best when he said that ACL reduction is simply "good training". By this what I believe he meant was that a solid year round program is the best medicine for reducing your chances of injury.
When it comes to reducing your chances of suffering an ACL injury here are a few key points that I believe need to be addressed in a solid training program. The tips and videos below do not cover everything when it comes to ACL reduction but if you follow some of these tips you will see good results in your training and more importantly your performance on the field, court or track.
1. Get an assessment from a qualified coach
I would recommend before you start a training program that you get an assessment to see if there are any exercises that you should not be doing. There are many assessments to choose from. Here are a couple that I recommend that you check out:
FMS (Functional Movement Screen)
PRI (Postural Restoration Institute)
If you live near Sewell, New Jersey I would check out endeavorfit.com for your assessment. Kevin Neeld and his staff are excellent when it comes to doing assessments.
2. Start every training program with a good warm-up
A solid warm up should include the following:
Do your best to train in a neutral (pelvis) state. I learned these exercises from PRI (posturalrestorationinstitute.com).
Foam Rolling and movement
Mobility work for your ankles, hips and shoulder
Linear and lateral movements that progressively get faster as you progress the warm-up.
Anterior core training
A good warm-up could be accomplished in as little as eight to ten minutes if done properly. What I tell the athletes and weekend warriors that I work with is that this part of the program sets the stage for the training session. If you have been sitting at a desk all day long and then drive to the gym and jump into a "metabolic class/workout" without a proper warm-up you're asking for trouble. Spend ten minutes warming up to reduce your chances of suffering a knee injury.
3. Learn to land and decelerate properly.
Most non-contact knee injuries happen when we stop rather than when we "take off" (Here is a video of a high school girl jumping at her assessment. Watch as she lands and notice her lack of stability as well as her shin angle when landing (Poor landing mechanics-knee). Before you start any advanced plyometric drills (i.e. repeat box jumps, single leg hurdle hips) I would recommend that you learn to land and stop properly. Here are three exercises that I teach early on in a training program.
It is very important that you learn to absorb force when jumping and landing. The coaching cues that I use for line hops and box jumps are "land soft" and "stick the landing".
4. Improve your overall strength
Most people would see tremendous benefits in their performance by simply implementing weights/bands into their program. I hear it all the time from athletes as well as weekend warriors the reasons why they can't implement strength training into their program. Excuses like "it makes me sore" or "I don't have the time because I am playing five travel games this weekend (that's a problem in of itself and I will talk about in a future blog). I'm sorry I am not buying any of these excuses. Strength training for the average person who is looking to get strong and reduce their chances of knee injuries does not need to be complicated. A solid strength program will include single leg training as well as bilateral lower body movements and upper body movements. For someone looking to start a strength training program here are a few exercises that would lay the foundation for a balanced and strong body.
- Split squats
- Sprinter step up
- Trap bar deadlift side view
- Inverted reach to med ball reach
- Good KB swing
- Push ups
- band pull ups
Knee injuries can change your career in an instant. Even if you have no intentions of ever playing a sport again I would highly recommend that you implement some of the strategies mentioned above. If you are a high school coach or athlete I want to challenge you to take a look at your current training program and see if there are any "holes" in your system. A key point to remember is that you have to go through the proper exercise progressions when training. Personally, I am always looking for ways to make my programs better for the athlete's that I work with. I know I can improve and most good coaches are always looking to get better results for their clients. I challenge you to take your training to the next level and give yourself the best chance to stay injury free.
Good luck!
After a good win at home the week before against Chivas USA, we were going to play another game at home against the Portland Timbers. The Timbers are a very good team this year. They had only lost two games before coming to PPL Park, so we wanted to give them their third loss. In what was a hot and humid night, the score stayed at 0-0. We got some chances to score but their goalkeeper Donovan Ricketts made lots of big saves, and kept us off the scoring sheet for this game. It was still a good point for us to take and continue to move forward in the standings.
Next was a game that I had circled on my calendar this year. We faced up against the Vancouver Whitecaps, my old team from last year. I was very happy to travel back there for the first time since I got traded to the New York Red Bulls. During my time there I met lots of nice people, and it was nice to see them again. But what's even nicer is to win against your old team inside their stadium. And that's what I wanted to do the most coming into this game.
The game started very fast and in the first 10 minutes it was pretty physical. My ex-teammate and friend, Jordan Harvey, tackled me a few times and made me remember that I don't like to fall on turf fields. A red card was given to Whitecaps player Jun Marques Davidson for a head butt on Keon Daniel. I was very close to the play, and after the incident I quickly grabbed Keon before he could retaliate and kept him away from all the Whitecaps players. This red card helped us during the rest of the game. With one man up, we kept the ball very well, making the opposite team run a lot. In the last 25 minutes of the game, Coach decided to put Antoine Hoppenot and Aaron Wheeler into the game. This gave us fresh legs to attack and at the 85th minute, Hoppenot started a rush with the ball from the midfield, did a one-two with Wheeler and blasted a left-footed shot into the net. His goal gave us the win, 1-0, and made the trip even sweeter. It was another great performance away from home for everyone.
The following weekend we were back at home to face the Chicago Fire. The Fire changed a lot since we played them few months ago, adding lots of talented players such as Mike Magee and my ex-teammate Bakary Soumare. We started this game very sleepy, and after 10 minutes, Chicago took the lead, 1-0. This goal made us wake up and play better. We came back in the second half with more desire and created opportunities to score.
At the 60th minute, I took a free kick on the right side of the field. I tried to deliver a strong ball in the six-yard box, and Sheanon Williams met my cross and scored a goal in a fantastic acrobatic way. This goal put us back in this game and with the help of our fans, I felt that we could win this game. But Chicago continued to give us problems, and after a loose ball in the midfield, they counterattacked and Magee scored in the 75th minute. This goal really took us by surprise, because we were putting lots of pressure on them and were close to scoring our second goal. But their goal really cut our legs out from under us and we were unable to respond and tie the game. This was our first loss at PPL Park in a while, and we knew that we had a quick turnaround for the next home game against D.C. United. A win was the only thing we thought about during the preparation for this game.
The day after the Chicago game I was back at PPL Park for the Le Toux Sweepstakes with PPL EnergyPlus®.I met lots of incredible kids and we all played games and worked on our technical ability on the field of PPL Park.It was a gorgeous day and I had lots of fun doing it. Playing with those kids that day made me remember how lucky I am to be a professional soccer player, and the fact that I love sharing this with them. I try to be a good example.
The D.C. United game was a must-win for us to stay on top of the standings and in playoff contention. This team had nothing to lose, so it was pretty hard to play against them at the beginning of the game. It took us a few minutes to be totally in this game, but at the 35th minute, Sheanon Williams received the ball on the right side and put in an early cross. I was on the top of the box, and the ball came in my direction. I sprinted a few steps to beat my defender, flicked the ball and it went right at Conor Casey. He took a great touch and scored, 1-0 Union.
Our second goal took a while, but at the 75th minute, I passed the ball to Fabinho on the left side, and with his first touch he crossed the ball to the second post. Conor was at the end of it again, and hit a nice volley in the back of the net. We practiced this action a lot with Fabinho during the week and I am glad it paid off. We won 2-0 and I added my 11th and 12th assists of the year. I am very glad to participate in the goals my team scored.
San Jose is next, but we have lots of big games coming up against Eastern Conference teams. Hopefully, in my next blog post, I will have lots of good results to report on.
Talk to you soon.
Merci beaucoup,
Sebastien Le Toux, No. 11
PPL EnergyPlus, LLC is an unregulated subsidiary of PPL Corporation. PPL EnergyPlus is not the same company as PPL Electric Utilities. The prices of PPL EnergyPlus are not regulated by the Pennsylvania Public Utility Commission. You do not have to buy PPL EnergyPlus electricity or other products in order to receive the same quality regulated services from PPL Electric Utilities.
I recently gave a survey to clients that I have trained in the past asking them what are some of the biggest challenges they face when it comes to sticking to a training plan. The number one reason why people fail to stick to a plan, according to this survey, was their inability to find the time to exercise. After reviewing the results I can't say that I was surprised. Our lives are busy. Between parenthood, work, school, social obligations as well as the stressors of daily life it can be difficult to find the time to fit in training.
This week I would like to share with you one of my favorite ways to train if you are pressed for time. This type of training is fantastic for both athletes as well as people looking to lose some fat. The type of training I am talking about is resistance band training. I was introduced to this type of training a few years ago from Dave Schmitz of Resistancebandtraining.com
As a parent of three children I have limited time to train so I was looking for some new ideas when it came to my own training. I enjoy lifting weights as well as running but I was looking for something that could offer both the benefits of strength training as well as provide a metabolic training effect for me. That is when I came across some videos showing the benefits of resistance band training. After watching several videos from Dave I decided to purchase my own set of bands to give this type of workout a try.
After a couple of workouts I was instantly drawn to this type of training. I immediately saw the endless ways that you could incorporate resistance band training into your own program. I also began to feel more athletic with this type of training. The bands that I was using are not your ordinary bands that you see at the gym with plastic handles and thin tubing. These bands are of the highest quality and they offer a training effect that, if you have never used them, will challenge even the best of athletes.
After using the bands for a few weeks I realized that this type of training offers the following benefits. Click the link below to watch the videos for each exercise:
1. The benefits of strength training without having to go to the gym every day.
2. The ability to train at your house, track or park.
Video: Band assisted push up
3. You can perform multi joint strength training movements with just one band.
Video: Band squat and row
4. Fantastic tool for total body power training.
Video: Band front squat
5. Bands offer several ways to incorporate metabolic training into your program.
Video: Band Mt Climber
6. Easy on the joints.
7. Instead of sitting down on a piece of equipment you can perform exercises while standing which will force you to learn to stabilize and move more efficiently.
Video: Band chest press (split stance)
8. A wonderful tool to teach young kids (as well as adults) to learn to decelerate and then accelerate properly.
Video: Band lateral step and decelerate
9. Offers the best way to do pull-ups if you are unable to currently do pull-ups. Video link:
Video: Band pull ups
10. Tremendous tool to use if you need to work on your mobility and flexibility.
Video: Band single leg lowering
Resistance band training offers so many benefits to both athletes as well as weekend warriors. However, like any form of training it's a "tool in your tool box". I still love lifting weight as well as doing other types of training but bands offer a nice change of pace. If you are pressed for time adding resistance bands into your training can offer some unique challenges to your training. If you are just getting started I would recommend that your start off with the single band training package that will provide you with four bands for $52.00 (Click here to purchase the bands: https://rbt.infusionsoft.com/go/bd/kevinm/).
Good luck with your training and if you have any questions or comments feel free to send me an e-mail at firstname.lastname@example.com
"Union strength and conditioning coach Kevin Miller is also a featured panelist in the Sports Doc blog http://www.philly.com/philly/blogs/sportsdoc on Philly.com. For best practices along with additional health and fitness tips, check out: http://www.philly.com/philly/health/
If you were to ask most people what are some of the key factors that determine whether or not their body will respond to their particular type of training you will often get several answers. The majority of individuals would we say that you need to focus on the following:
- Strength training
- Mobility
- Flexibility
- Aerobic training
- Nutrition
- High intensity intervals
- Supplements
I am sure we could add a few more items to the list above but you get my point. I agree that the items that are mentioned above do play a pivotal role in your training as well as your ability to improve your health and transform your body.
However, one of the key areas that is often overlooked by most athletes as well as people looking for peak health is RECOVERY. Over the past couple of years there has been a greater emphasis among coaches to find the best recovery techniques for their athletes. For years athletes have implemented recovery techniques like cold plunges or contrast baths. Runners as well as multisport athletes have reaped the benefits of receiving post workout massages by skilled therapists.
In my opinion, having a strategy that addresses your recovery for every session is just as critical as the workout itself. When we are in the gym we are imposing a stress (i.e. weights, running, etc.) on our body in an effort to change the way we look or feel. Once we leave the gym or finish the workout we often neglect our recovery because "we have to get to work" or "I don't have time to stretch because I need to get to a meeting". All of us are guilty of this and at times it's okay to allow this to happen however, if you really want to maximize your results it's time to implement a recovery plan.
Here are a few of my favorite recovery strategies for both athletes as well as weekend warriors.
Post workout breathing: Instead of using every minute of your workout to spin on a bike or run that last interval cut your workout short by five minutes and perform 10-15 deep diaphragmatic breaths at the end of your workout. The goal here is to go from a sympathetic state (fight or flight) to a parasympathetic (rest and digest) state before you jump in your car to head home. By doing this simple task you will kick start your recovery process and allow your body to return to homeostasis.
Video: Supine breathing /alligator breaths
Have a post workout drink/smoothie: This is a topic that continues to be debated by coaches and athletes. Does drinking a protein shake immediately after a workout speed up the recovery process? For me, I believe the benefits of having a quality protein and carbohydrate shake after a workout (10-20 minutes post workout) does have benefits in terms of carbohydrate recovery as well as hydration. I also believe it has psychological benefits as well. A simple way to implement this is to either make the smoothie the morning of the workout or make one the night before and freeze it if you prefer to have it cold. Either way the smoothie is a much better option than ice coffee and a muffin on the ride home.
Massages: I am big believer in manual therapy. If you listen to experts like Patrick Ward (www.optimumsportsperformance.com) he will tell you that tissue quality is critical to recovery and performance. If you have ever had a massage you know that there are several different kinds to choose from. For starters, I would recommend that you find a skilled manual therapist who can determine what state your nervous system is in (i.e. sympathetic or parasympathetic) and decide what type of treatment is best for you. Most professional athletes have the ability to get a massage 2-3 times per week. If you are on a budget, like most people, try and block out a massage once a month if possible. Another good option is to contact a local massage school and ask if their students have to do clinical hours. This option can be a great way to get a massage once a week.
Epsom salt baths: When I tell most adults about this the first thing they say is "My grandmother use to tell me to do this". The reason your grandmom knew about this is because chances are she was a lot healthier than we are right now and she knew the benefits from a warm Epsom salt bath. The benefits we receive from this are an increase in magnesium (this is good since most of us are deficient) as well as a calming effect to our body. A great time to implement this strategy is before you plan to go to bed. This will help you relax and I can almost guarantee that you will have a great night's sleep by implementing this simple strategy.
Mobility circuit: The majority of men reading this could benefit tremendously from this tip. Instead of heading to the gym and jumping on the treadmill for 45 minutes I want you to focus on a total body mobility program. Chances are if you sit all day at a desk you have back as well as neck pain. I can also guarantee that your hamstrings feel tight all the time. A good mobility circuit can take as little as 10-15 minutes. Here is a sample routine
Warm up with 10 deep diaphragmatic breaths (prone or supine)
- Ankle mobility (Wall ankle dorsiflexion)
- Hip mobility (Groiners)
- Shoulder mobility (Push up w/ T-spine rotation)
- Movement (Single leg A-skips)
Performing a good mobility circuit is a great way to speed up the recovery process as well as reduce DOMS (Delayed onset muscle soreness).
Meditation: If you had told me a couple of years ago that meditation could help you speed up your recovery I probably would have laughed at you. However, having done a better job of being open to new ideas and educating myself, I now believe that mediation can have a big impact on your ability to recover. Most of us are always on alert. Our minds are always racing from one idea to the next (myself included). In her book Mind Over Medicine, author Lissa Rankin M.D is quoted as saying "When our beliefs are hopeful and optimistic, the mind releases chemicals that put the body in a state of physiological rest, controlled primarily by the parasympathetic nervous system, and in this state of rest, the body's natural self-repair mechanisms are free to get to work fixing what's broken in the body". If you speak to an expert on mediation I am sure that his/her idea of mediation may be different than mine. I am new to the process and like anything it takes time to master this type of treatment. What I would recommend is start with 1-2 minute segments both in the morning as well as the evening before bed. Do your best to focus on your breathing and try clear your head of any negative thoughts. At first this will be very hard to do but as you become more comfortable with your breathing you will start to see the benefits and you can than increase the time spent meditating. The best time in my opinion to do this is first thing in the morning before your day gets too hectic.
A final point to remember is that your body is very smart. It will adapt to the stress placed upon it. So, you need to switch up your recovery techniques every couple of weeks. If you get a massage every day using the same technique although it will feel good it may start to lose some of its benefits. I always recommend that you cycle through your favorite techniques every couple of weeks. I realize that some people will read this and say "Recovery is for wimps, all you need to do is work harder". I honestly use to think that as well, however, trust me when I tell you that having that mindset was one of the worse decisions I ever made. Your body will eventually shut down and if this happens you may eventually find yourself in a deep hole and your chances of injury and illness skyrocket. Be smart with your training. A key phrase that I live by now is "Train hard when your body is ready and rest hard so you can reap the benefits of your hard work."
Good luck!
"Union strength and conditioning coach Kevin Miller is also a featured panelist in the Sports Doc blog http://www.philly.com/philly/blogs/sportsdoc on Philly.com. For best practices along with additional health and fitness tips, check out: http://www.philly.com/philly/health/
When it comes to your training you should always be looking to finds ways to improve. Many of us who train have a tendency to get stuck in the same old routine. We do the same exercises day in and day out and wonder why we stop seeing results. This week I want to share with you TEN WAYS that you can improve your training.
When I ask most people when they fall asleep the majority of people respond by telling me they are unable to fall asleep before midnight. It's very common for people to tell me that they are unable to fall asleep before 2 a.m. This is a growing problem for a lot of people today. Research has shown that when we sleep our body begins the process of repairing itself. If we are unable to get an adequate night's sleep how can we expect to feel alert and energize for the next day?
One of the easiest ways in my opinion to improve your overall training as well as your body composition is to put an emphasis on your post workout nutrition. A simple way to make this a part of your training plan is to have a protein smoothie already made for when you finish your training session. You can either bring it with you to the gym (freeze it before you come) or have one made when you get home. Whatever you decide adding some protein, carbohydrates and fat to your post workout nutrition will give you a leg up on your competition. I would recommend that you try and drink your shake within 15-30 minutes of completing your workout.
Plain and simple, people train harder if they are working out with someone. Find someone (ideally a friend, coworker or neighbor) who is looking to get in shape and is willing to train with you. Talk about your goals together and make a commitment to train with one another a few days a week. By doing this you will feel a stronger commitment to your training and someone will hold you accountable to your program. Other options include hiring a personal trainer or working out with a small group (i.e. semi-private training)
If you are currently lifting weights than you are one step ahead of a lot of other people who are missing out on one of the best ways to change your body. However, I would be willing to bet that the majority of people who are lifting weights right now are happy with the weight they have on the bar. Instead of being satisfied with the weight on the bar, I challenge you to increase the weight on some of your big lifts (i.e. front squat, bench press, overhead press, etc.) by 5 lbs. this week. The following week shoot for 10 pounds. It goes without saying that you should always focus on good form, however, increasing the weight in small increments is a great way to add some strength as well as some muscle.
I see it all the time. I watch people walk into the gym sit down on the peck deck machine or flat bench and start their chest workout. No warm up just straight into their routine. If there is one thing that I am adamant about it is making sure that all of my athletes and clients perform a proper warm up. The excuse that most people give is "I don't have time". I look at them and say a good warm-up can be completed in as little as 5 to 10 minutes if you do it correctly. The warm-up sets the tone for the training session. Ideally I like to see the following categories covered in a warm-up:
- Alignment (neutral pelvis)
- Proper breathing
Video: Supine breathing /alligator breaths
- Foam rolling
- Movement
One of the easiest ways to feel better with in and out of the gym is to reduce the amount of processed food that you consume on a daily basis. I am going to challenge you this week to eliminate all processed food this week. I am willing to bet that if you do this you will see an increase in your overall energy as well as your ability to recover from one workout to another.
One of the best ways to relieve stress as well as improve your cardiac output is to go for a long brisk walk. Ditch the cell phone and headphones and get outside. The sun on your face as well as the fresh air will do wonders for your body.
Most smoothies you buy at a smoothie store are loaded with sugar as well as fruit substitutes. Instead of wasting your money on high sugar/low protein smoothie try this recipe instead:
- ½ banana
- 1 cup of strawberries
- ¼ cup of beets
- ½ cup of kale
- ¼ cup of frozen mangos
- 1 tbsp. of melted coconut oil
- 1 tsp. of spirulina (This can be purchased at most health food stores)
- 5-6 ice cubes
- Blend for 30-45 seconds and drink up
This week put away the scale and focus on improving your health. Dropping 20 lbs. of weight does not automatically make you healthy. Instead, focus on habits that you can sustain. Examples include getting quality sleep, eating a balanced diet as well as finding ways to manage your stress.
All of us have an athletic side. As kids we use to run and jump; but as we grow older many of us have a tendency to lose our athleticism and ability to generate power. Training like an athlete will automatically increase your power. Here are three exercises that you can do to help you feel like an athlete:
1. Box jumps - Start with a very low box if you have never done this before land soft.
Video: Box jumps
2. Medicine ball throws - I always recommend that you start with a light (2-4 lbs.) medicine ball.
Video: Lateral lunge to shotput-tutorial
3. Transition runs -These runs are best done on a track or a turf field. Start slow and progress.
Video: Shuffle to sprint
If your results have stalled and you want to jumpstart your fitness this month, try adding some of these options to your training plan. You don't need to all of these recommendations at once. Start slow and progress. Remember proper form and progressions are critical when it comes to your training.
Good luck!
"Union strength and conditioning coach Kevin Miller is also a featured panelist in the Sports Doc blog (http://www.philly.com/philly/blogs/sportsdoc) on Philly.com. For best practices along with additional health and fitness tips, check out: Philly.com/Health
Each year the number of female athletes who are participating in high school sports appears to be growing. With sports like soccer, basketball, field hockey, crew, lacrosse, track and softball, athletes are now given the chance to play their sport almost year round. For the past several years I have had the privilege of working with several female athletes and I think this trend towards females playing more sports is fantastic. However, one trend that I have seen with high school female athletes is the increase risk of injury. It's very common for me to speak to a parent and have them tell me that their daughter has suffered one of the following injuries:
- Torn ACL
- Multiple stress fractures
- Torn rotator cuff
- Plantar fasciitis
- Hip/low back pain
The list above is just some of the more common injuries that I see with females. The truth is there is no way to prevent an injury. Injuries are a part of the game. However, I do believe that if athletes are trained properly they can greatly reduce their chance of injury. If you are a parent of a female athlete one question that I think you should ask yourself is "What steps can I take in order to reduce the chance of injury for my daughter."
Here are a few suggestions on how I believe you can reduce injuries in sports.
1. Stop playing year round: I understand that this may frustrate some parents and coaches but high school athletes need an off-season. I know there is a desire to increase your skill as an athlete, however, if you play the same sport for 11-12 months a year with a short break your chances of developing soft tissue injuries as well as muscle imbalances increases dramatically. I would recommend that 2-3 months out of each year females take a step back from their main sport and develop some new movement patterns. A question you have to ask yourself is if professional athletes have an off-season why don't high school athletes have an off-season?
2. Improve your nutrition: It's very rare that I work with a female athlete who is eating a well-balanced diet. Most females would benefit by simply adding more protein and fat to their meals as well as focusing on a quality post workout meal. A typical breakfast for a female athlete looks something like this: plain bagel & a glass of water or orange juice. A much better option would be the following: 2 eggs, banana and a glass of orange juice. Small changes in nutrition can have a dramatic effect on performance.
3. Learn how to decelerate: Most athletes have no problem running. Sure some kids are much more efficient at running than others, however, one area that needs to be addressed when training females is teaching them how to stop and control their body. This takes time. However, athletes who are stable and understand where their body is in space (proprioception) are less likely to suffer an injury than those who are unstable.
4. Improve your overall strength: One thing that I tell all of the female athletes that I work with is if you want to reduce your chances of getting hurt improve your overall strength. Most high school females have never touched a weight in their life and they are intimated by the thought of lifting weights. I can respect this but if taught correctly this can be a game changer for female athletes. An increase in strength will mean a more stable base of support which results in a more stable body. When a female athlete increases her strength so many positive things happen on the field or court. Here are just a few of the benefits:
- Increase in speed and power.
- Improvement in their posture.
- Increase in their confidence.
- Increase in their bone strength.
Note: The off-season that I mention above is the PERFECT time to implement a proper strength training program. You don't have to stop playing your sport completely in the offseason just reduce the volume and implement strength training 2-3x per week.
Here are a few exercise videos that if performed properly under the proper supervision can reduce the chance of injury. Please note that in each clip I show two exercises. The first exercise is the easier (regression) of the two. Please make sure that the first exercise is mastered before attempting the second exercise.
- Kneeling push to regular push up
- Body weight squat to box jump
- Band deadlift to KB deadlift
- Inverted reach to med ball reach
- Skate hop bounce to skate hop
As an athlete when you step on the field or court you can't worry about getting hurt. However, you can do something about reducing your chances of getting hurt. I think it's fantastic that female athletes are playing sports and doing things on the field /court that people never expected them to do. Just make sure that you have built a solid foundation and take a look at the big picture to see what areas you need to improve upon in order to stay on the field and play an entire season injury free.
Good luck.
A topic that has been debated over the years by both coaches and athletes is whether or not field and court athletes need to develop an aerobic base for their particular sport. When most people think of aerobic training the first thing that comes to their mind is long slow distance (LSD) running. The majority of field and court athletes that I have worked with despise this type of training (Unless you have a cross country runner that also happens to play field hockey). For most coaches and athletes this means running 4-6 miles at a slow pace. They believe that if they train slow they will be slow. On one hand I understand exactly what they mean. On the flip side after reading "Ultimate MMA Conditioning" by Joel Jamieson I developed a deeper understating of energy system training and in particular cardiac output training.
You may be saying to yourself I am sprinter why would I need to increase my cardiac output? All I need to do is sprint for 6-8 seconds, rest and then repeat it again 30-90 seconds later. The reality is your cardiac system is the "power plant of aerobic energy production" (Ultimate MMA Conditioning-Jamieson). The cardiac output method is a method that will improve the amount of blood that your heart can pump for each beat. As a field or court athlete this is critical to your ability to perform repeat sprints as well as have the endurance to play an entire game. A key component that I believe most athletes neglect is their ability to recover from a play or a sprint. In a perfect world I want a team full of athletes that can sprint, rest and repeat another sprint with the same intensity as the first sprint. By developing your aerobic system you will be able to perform more repeat sprints during a match or game.
In order to use the cardiac method you need to follow some guidelines in order to reap the benefits. Here is a list of what you need to follow in order to ensure that you're training the right energy system.
- Maintain a constant heart rate in the 120-150 bpm (beats per minute) range.
- Each session should last 30-90 minutes.
- Start with 30 minutes and increase the volume each week.
- Start with two (2) sessions per week and increase to as many as three (3) sessions per week in the off-season.
- This type of training should be done in the off-season to help develop a solid foundation to build upon.
- If your resting heart rate is above 60 bpm you will benefit from 4-6 weeks of this type of training. You goal should be to have a resting heart rate of 55 or lower. If your resting heart rate is under 50 bpm than you can limit this type of training to 1-2x per week in the off-season and progress to more advanced styles of training.
I would highly recommend that you pick up a good heart rate monitor to use. You can purchase a good one for under $125 from a company like Polar (www.polarusa.com)
Note: These guidelines are from the book Ultimate MMA Conditioning (Joel Jamieson)
When most athletes hear about this type of training they instantly think they will be asked to run miles upon miles. While I personally like to run and I believe every field and court athlete should incorporate some type of longer running in the off-season, there may be some alternatives for athletes. The first type of training that comes to mind for me is circuit training.
The reality is a soccer player needs to train differently than a football player, however, if their goal is to develop their cardiac output in the off-season they could follow a similar plan for 2-3 days per week to develop an aerobic base. The great news for athletes about this style of training is that there is no need to log 45-90 minutes of LSD running. Instead you can set up circuits either in the weight room, outside on the track/field or at a park. You're only limited by your imagination as long as the guidelines above are followed. Below I have put together a series of videos that can help you get a better understanding of some of the exercises that you can implement into your training program.
Video exercise clips:
Watch: Cardiac output intro
Watch: Cardiac output ladders/med ball
Watch: Cardiac output thunder bands
Watch: Cardiac output ropes/bench/squats
Watch: Cardiac output bench jumps/swings
Watch: Cardiac output post workout
Click here if you want to buy thunder bands: https://rbt.infusionsoft.com/go/bd/kevinm/
I personally think this style of training works best in conjunction with 2-3 days of strength training. Remember you are laying the foundation for future more advanced training methods. Without a solid foundation you are setting yourself up for potential injury and disappointment. When it comes to this type of training I personally like to use the following types of equipment.
- Sleds
- Ropes
- Bands
- Body weight
- Jump rope
- Medicine balls
- Kettlebells
- Jungle gyms at a park
For additional information on cardiac output training I would recommend that you visit www.8weeksout.com
Good luck in your training.
"Union strength and conditioning coach Kevin Miller is also a featured panelist in the Sports Doc blog: http://www.philly.com/philly/blogs/sportsdoc on Philly.com. For best practices along with additional health and fitness tips, check out: www.philly.com/philly/health/
When it comes to training, people like to debate about what is the best way to increase an athlete's power and explosiveness. Some people believe Olympic lifting is the best tool to increase an athlete's power output. Others believe CrossFit or kettlebell training are the most effective way at increasing an athlete's power. We can argue this point all day long and the reality is I don't believe that there is one single way to increase your power. However, I do believe that there is a very effective tool for athletes to use when it comes to increasing power output and that tool is a medicine ball.
Most coaches know that in order to increase power a lot of factors must go into the equation. Here are just a few of the things that we need to do in order to increase power output:
- Increase your force into the ground.
- Increase total body strength.
- Increase the speed of movement.
- Ensure proper alignment while we train.
- Focus on ways to properly decelerate our body.
- Maintain proper breathing patterns.
- The ability to stabilize under load.
As much as I like Olympic lifting and kettlebell training, I believe the best tool for teaching power output at the beginning of a training program is to use a medicine ball. A few reasons why I prefer to use a medicine ball at the beginning of an athlete's training program are:
- For most people throwing an object comes natural.
- It's fun. People like to throw things and this gives them the license to throw an object as hard as possible once they have good form.
- It's safe. Instead of lifting a weight over your head with the fear of dropping it on your head a medicine ball is a great tool to teach the mechanics of several more advanced lifts.
- You can take the medicine ball anywhere and train on your own.
- With this one tool I can work on speed, power, deceleration, change of direction, endurance, proprioception and mobility.
These are just a few examples of why I like to use medicine balls in a training program. The reality is a number of elite athlete's use these in their everyday training program. As I stated above, I use this at the beginning of a training program with new athletes, however, elite athletes use these daily for incredible results.
When it comes to training with medicine balls there are so many exercises to choose from. You are only limited by your imagination. Below are five exercise video clips that I have put together for you to review. As always ensure that you use proper form and start slow. If you have any pain (shoulder, back, etc.) back off of these exercises and consult with a medical professional.
Medicine ball squat to overhead throw-tutorial
Lateral lunge to shotput-tutorial
Skate hop continous w/ medicine ball throw-tutorial
Crow hop w/ med ball throw-tutorial
Regardless of your sport medicine ball training is a fantastic way to increase your power. Athletes from every sport can benefit from the rotational power as well as well the increase in aerobic output that they will see from this type of training. If you have kids this is a great way to slowly introduce them to the world of training. I guarantee that if you start slow and use a very light medicine ball kids will enjoy this type of training. Adults, if you are looking to drop a few pounds or increase your running speed implement medicine ball training into your routine.
Have a question for Union strength coach Kevin Miller? Leave it in the comments below.
Okay, it's time for a fitness check-up. We are nearing the halfway mark of the summer and it's time for all of us to be honest with ourselves in terms of our summer training. Over the past several weeks I have had the pleasure of sharing with you my philosophy when it comes to training. I have offered you a handful of tips that, if implemented, can improve your overall health. If you have been following the suggestions that I have been making I hope that you are starting to see the gains that you want. Whether your goal was to fit into a certain swimsuit, run a 5k or simply feel better I hope that you are happy with your results.
If, on the other hand, you have been delaying the start of your program I have good news for you. You still have time to make some dramatic changes to both your body and your mind. I understand that we have a tendency to be afraid and procrastinate the start of something new. So for those of you who are still on the fence as to whether or not you should take the plunge here are five tips that can improve your health as well as your athletic performance.
Tip No. 1: Eat a salad every day
A fantastic way to improve your overall digestion as well as increase the vitamins and minerals that you absorb is to eat a large salad every day. The great news about this is that it requires no cooking and is rather easy to make. Let's face it most of us don't eat enough fruits and vegetables. Try this salad out for size and see how you like it.
- 1-2 cups of mixed greens
- 1 avocado
- ¼ cup of red onion
- ¼ cup of cherry tomatoes
- ½ cup of macadamia nuts or almonds (raw)
- ¼ cup of cucumber
- ¼ cup of strawberries
- ¼ cup of red peppers
- ¼ cup of yellow peppers
- 1-2 tbsp. of olive oil (FYI, spend some extra money and get a high quality olive oil)
Note: If you like to cook add in some chicken, steak, etc. Also a key point to remember is that you should add some fat (i.e. olive oil, avocado, nuts, etc.) to your salad to allow the nutrients to absorb into your body
Tip No. 2. Cut back on your portion size
We live in a society where more is better. I love to eat and a pet peeve of mine is when I leave a restaurant and I am still hungry. However, some of us are simply eating too much food in one sitting. Next time you sit down to eat try implementing this strategy.
- Eat proteins, fats and carbohydrates at every meal. This will help control your blood sugar levels which will help to satisfy you.
- Slow down. Most of us inhale our food rather than chew our food. One of the hardest things our body has to do is digest food so why don't we slow down and actually chew the food rather than shoveling it down.
- Your plate should have several different colors on it. Add vegetables to the mix in order to increase your fiber and nutrient content.
- After you finish your meal wait 15- 20 minutes before you go back for seconds. Most of us are walking back to the line while we are still eating food off of our plate. Relax, digest and then go back if you are still hungry.
Tip No. 3. Train hard then train easy then hard again.
Most people who start a training plan get very excited and they go to the gym and they do two hard workouts back to back. On the third day they go to get out of bed and they can't walk. Instead of walking they shuffle and they find muscles they never knew that they had. Remember one workout does not get you in shape. You need to be consistent and listen to your body. I always recommend to most people that they follow a plan like this: Monday (Hard), Tuesday (Easy), Wednesday (Hard), Thursday (easy), Friday (off), Saturday (Hard), Sunday (off). By doing this you will allow your body time to recover and repair the damage that has been done.
Tip No. 4: Get your vitamin D levels checked
Dr. John Cannell states in his book that more than 75% of all Americans are deficient in Vitamin D (FYI, Vitamin D is actually a hormone not a vitamin). As an athlete if you have sufficient Vitamin D in your body this is what you can expect per Dr. John Cannell's book: "Athlete's Edge: Faster, Quicker, Stronger with Vitamin D."
- Reduce chance of stress fractures
- Increase in speed, strength, endurance and power
- Reduction in body fat
- Increase in your recovery time
- Plus much, much more
If you are going to get a test I would recommend that you speak with your doctor or visit www.leg.org (Life Extension). It's very important that you get the correct form of Vitamin D checked 25(OH)D. In terms of vitamin D levels, Dr. Cannell recommends that you maintain a level of 50ng/ml. Dr. Michael Smith of Life Extension recommends that you maintain a level closer to 80 ng/ml per. Research is still being done but one thing that we do know is that lower Vitamin D levels are associated with an increase risk in several internal cancers. The good news is that if you are low, the supplement for Vitamin D is rather inexpensive and easy to take.
Tip No. 5: Body weight training
When all else fails it's hard to beat body weight workouts. The reason being is because it requires little to no equipment and the return that you see in your body is impressive. I will always recommend that people lift weights but 20-30 days of nothing but body weight work can be a great place to start for people looking to jumpstart their fitness program. Start the with the basics (push-ups, squats, sprints, rolling patterns and band assisted pull-ups).
As I stated in the beginning of this post, we are nearing the half-way point of the summer. Don't delay the start of your training program. Get started today and start feeling great! If you have been training for the past six weeks, congratulations.
Now keep it going!!!
Have a question for Union strength coach Kevin Miller? Leave it in the comments below.


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RailMark Mode
|Timeline UpdatesTrip UpdatesNews PostsPvt Posts♥♥Travel TipsAdmin PostsConv PostsFollowed PostsChat RequestsBlog PostsPNR Posts
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Other Trains in the News **new
Stops at Valluru Halt (VAH) at 14.32 hrs
Sat Aug 02, 2014 (01:57PM)
⇐ Return Journey: Train# 57426
57425/Kacheguda Guntakal Passenger (UnReserved)
Nov 27 departure has been Rescheduled to start 2h 0m late
New Time: 12:00
Time-Table HAS CHANGED.
Oct 07 2014 (11:22PM)
✕ NO Pantry Car
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limited catering.
RSA - Rake Sharing
57426-57473-57474-57456-57435-57447-57448-57485-57486-57425.; Ref: http://goo.gl/ytvAk
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IMPORTANT: Live Status shown here is based on the OFFICIAL DELAY STATUS. It has been observed that sometimes this information is WRONG. Use this information at your own risk. Please consult other sources for confirmation. Thanks.
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30 results was found matching keyword
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VietnamNet English 18 hour(s) ago
Nearly five million people living illegally in the US can escape deportation under sweeping changes to the immigration system.
Keywords: MigrantsillegallyPeople LivingMr ObamaplanObamamove
Báo Đầu Tư English 23 hour(s) ago
The move was announced after a meeting in Zurich between chief investigator Michael Garcia, who led an 18-month probe into the controversial campaigns of Russia and Qatar, and German judge Hans-Joachim Eckert.
Keywords: GarciaauditprobereportjudgeCampaignsStores
VietnamNet English 2 day(s) ago
North Korea has threatened to conduct a nuclear test in response to a United Nations move towards a probe into the country's human rights violations.
Keywords: Human RightsThe Security CouncilImagesprobeconduct
VietNamNet Bridge - "Companies specialising in textile, garment, leather and gems have left China since the financial crisis in 2008 to move to Vietnam and Myanmar," said a representative of the Korea Trade-Investment Promotion Agency (KOTRA).
Keywords: leavelaborIncentivesleftWithdrawingGuangdong ProvinceShandong
VietnamPlus English 3 day(s) ago
The Thai Government has approved a new bill to control public gatherings in its latest move to address recent political insecurity which was sparked by consecutive protests.
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Báo Thanh Niên English 4 day(s) ago
India's Prime Minister, Narendra Modi, is in Canberra, seeking to accelerate an economic partnership with Australia. Bloomberg's Sunanda Jayaseelan reports on "On The Move.
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Bloomberg Intelligence's Sam Fazeli reports on a deal between Merck and Pfizer over the rights to a possible cancer drug. He speaks with Jonathan Ferro on Bloomberg Television's "On The Move."
Keywords: MerckdrugRightsBloomberg Televisionmovedealbetween
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The Vietnamese Ministry of National Defence provided a 100,000 USD aid package for its Cambodian counterpart's Personnel Department in a move to help the latter renovate policy and personnel works in the next five years.
Keywords: PersonnelCambodian MinistryNational DefenceThe Vietnamese MinistryjustifyDefence Ministryrenovate
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Free check-ups and consultations on diabetes were offered at an awareness raising event in Ho Chi Minh City on November 14 on the life-threatening disease and healthy lifestyles.
Keywords: riskWorld Diabetes Daymuch assufferDietsrespectivelyjustify
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ASEAN foreign ministers launched the ASEAN Communication Master Plan (ACMP) at a meeting on November 11 in Nay Pyi Taw, Myanmar as a move to realise the ASEAN Community in 2015.
Keywords: AseanAsean CommunityAsean SecretariatnayjustifyMinistersThemed
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Vikas Jain, co-founder on Micromax Informatics, discusses the company's growth strategy with Bloomberg's Rishaad Salamat on "On The Move Asia."
Keywords: BloombergSamsungmovetake
Israeli authorities gave initial approval on Wednesday for the construction of 200 new homes in an urban settlement in Jerusalem, a move that could aggravate tensions with Palestinians that Washington is trying to lower.
Keywords: PalestiniansHomesIsraelisEast JerusalemThe West BankMuslims
China's government scored a 'C' for progress on President Xi Jinping's policy blueprint announced a year ago that plans to give markets a "decisive" role in the economy, according to a survey of economists. Bloomberg's Shery Ahn has more on "On The Move Asia."
Keywords: blueprintEconomistsBloombergsurveymovegiveago
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VietNamNet Bridge – The decision to exempt import taxes on medical equipment components, a move to encourage local production, will take effect on November 15.
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The European Court of Justice has said member states can deny certain payments to unemployed EU citizens who move to that country just to claim benefits.
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Kobe soccer
Video: Why you don't want Kobe taking your penalty kicks
Sep 29, 2011, 9:25 AM EST
Kobe Bryant is one of the world's elite athletes. An icon. The biggest name in basketball world wide right now. He's not the guy you want taking your soccer penalty kicks. Kobe loves the sport and came down to take some PKs after a Turkish soccer game (he's in Europe on a Nike tour), and…
Video: Kobe shows some soccer skills, drills penalty kick
Aug 1, 2011, 9:15 AM EST
Kobe Bryant had his fantasy soccer weekend in Washington D.C. On Sunday he played in the Mia Hamm-Nomar Garciaparra Celebrity Soccer Challenge and had two goals — well, the first was an own goal, but he atoned for it with a nice strike. He actually got some cheers from the crowd for his ball control and…
Top Posts
- PBT's Wednesday NBA Winners/Losers: Ettore Messina making history for Spurs 1
- LeBron James, Cavaliers have kind of game they need to replicate blowing out Wizards 5
- Gregg Popovich to miss game following 'minor medical procedure' 7
- PBT Extra: Anthony Davis's MVP-level play, the Spurs and things to be thankful for 7
- Report: Knicks worried Carmelo Anthony's back issue may be season-long concern 11
- Report: Lakers working on a one-year deal with Earl Clark 13
- Tom Thibodeau says Derrick Rose 'didn't re-injure himself' after playing just 10 minutes in loss to Nuggets 20
- Lakers granted $4.85 million disabled-player exception for Steve Nash injury 13
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Watch the House Gavel in a Basically Phony "Aye" Vote for Medicare Money
Sahil Kapur recaps what happened earlier in the House of Representatives today—the Medicare "doc fix," which would avert for one year the planned cuts to doctor payments, was passed by a voice vote. No one objected or demanded a roll call. Why did that matter? The answer is in this video of the small ordeal. Arkansas Rep. Steve Womack, presiding over the House, asked for the votes. The "no" votes clearly outmatched the "ayes." Womack gaveled in the "ayes" anyway, proclaiming that, sure, they had amounted to the two-thirds needed for passage. (UPDATE: A previous version of this post referred to the presiding member as John Duncan.)
Shadow Trial Prosecutors in Ferguson violated our right to an open criminal justice system.
Slate's Working Podcast: Episode 11 Transcript Read what David Plotz asked a helicopter paramedic about his workday.


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Regarder Pick TV en direct à la télévision ...
21:00 Stargate Sg-1
Family Ties
Vala's father, Jacek, contacts Stargate Command wishing to trade information about a series of planned attacks on Earth in exchange for sanctuary on the planet.
Once safe, Jacek reverts to his scheming ways and he is later found to be associating with one of Arkad's Jaffa splinter cells.
When challenged on his motives, Jacek once again manages to persuade the Stargate team that he has vital information for them.
Was Vala right all along? Can her father really be trusted? This programme plays in HD on Sky One HD Channel 175.
Programmes TV à suivre en direct sur Pick TV.
Stargate Sg-1 — Family Ties
A Haunting — Evil Never Dies
Living With the Dead — Living With The Dead 5
- Pas de tweets disponibles.


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SDM Front Sight 1911 Novak Cut .075" Depth .175" Height .125" Width Steel in the White Gold Bead
Product #: 850538 SDM #: GBF175
Product Information
Sights offer a custom look to your handgun and feature a 14 carat gold bead. Sights require fitting and installation by a qualified gunsmith. Steel in the white requires finishing.
Technical Information
14 carat gold bead
Gunsmith installation is recommended
* Novak-style dovetail cut depth varies depending on the brand of sight and model chosen.
Note: Other front sight dovetail cuts and dimensions may exist. The ones listed here are applicable to the sights sold by MidwayUSA.
Technical Information
* Novak-style dovetail cut depth varies depending on the brand of sight and model chosen.
Note: Other front sight dovetail cuts and dimensions may exist. The ones listed here are applicable to the sights sold by MidwayUSA.
Additional Information
Delivery Information
The total weight of the product, including the product's packaging as it sits on our shelf. Since some products ship directly from the Manufacturer, their weight may be unavailable. Because of variations in the manufacturing process, similar products may have differing weights. Unless the product is designated as "Ships Alone", Shipping Weight does not include the shipping box or packing materials associated with your order.
Product ships from MidwayUSA, separate from any other products on your order due to its size. Products that are Shipped Alone incur separate "Per Order" and "Per Pound" shipping charges.
Product is regulated by the US Department of Transportation (DOT) and cannot be shipped via USPS or air shipping methods. DOT-Regulated products must ship UPS Ground.
Product is restricted by shipping carriers and cannot be shipped to certain locations or via certain shipping methods.
Additional shipping charge for HazMat products. Carriers charge extra to ship packages with products they consider hazardous, such as reloading powder and primers.
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Investigators are searching for a missing boater who fell into the Missouri River near Ponca State Park in northeast Nebraska.
The Nebraska Game and Parks Commission says the unidentified man was trying to anchor a boat around 7:30 a.m. on Saturday, when the anchor's rope pulled him and a passenger overboard.
Authorities say the passenger climbed back into the boat and called the Dixon County sheriff's office. The passenger was treated for mild hypothermia.
Local responders from Nebraska and South Dakota looked for the a man until 7:30 p.m. Saturday, and resumed the search at 8 a.m. Sunday.
Most Popular Today
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Vern Eide Pays It Forward For Thanksgiving
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Saturday Business Brief


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A&E (Masta Ace & EDO. G) - Best New Songs, Albums, & Features
Listen to the best new songs and albums from A&E (Masta Ace & EDO. G) as well as features written by the DJ Booth Staff. Last updated on November 10, 2009
A&E (Masta Ace & EDO G) Jump "In the Mix" [DJBooth Interview Exclusive]
Last week, we jumped In the Mix with Sha Stimuli, a Brooklyn emcee who recently dropped his long-awaited freshman full-length, My Soul to Keep. For the 14th installment of our Booth-exclusive interview series, we're giving... More
Posted 5 years ago
Artist: A&E (Masta Ace & EDO. G)
Song: Little Young
Though plenty of hip-hop vets have stepped up to the mic to denounce the current state of the genre, most have limited their criticisms to metaphors and generalities—until now. Masta Ace and EDO. G, two Northeastern... More
Posted 5 years ago
- What Rappers Would You Pick for "New York vs. Everybody"?
- The Worlds Needs a Freddie Gibbs x BJ The Chicago Kid Album
- Tasha The Amazon - Can't Control Us
- Is Madonna Working on a Secret Rap Album?
- RyattFienix - Ryse of the Fienix
- Estonian Trap Rapper Tommy Cash is Going to Take Over the Internet
- Your Favorite Indie Rapper is Secretly Signed to a Major Label
- The DJBooth - Top Prospects EP (Vol. 2)
- All 72 of Drakes Billboard Top 100 Songs
- The Best Hip-Hop & R&B Songs of 2014 (Ongoing)
DJBooth TV
Discover the best new songs, videos, and albums added to the Booth.


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Story: Nov 24, 2014
Artist-in-residence Chi-Yu Liao appreciates CIA reception
CIA Exhibition: Nov 07, 2014
Fall 2014 Exhibitions
Story: Nov 15, 2014
Students capture two of the top prizes in museum's surreal d...
Events: Dec 01, 2014
The Art of Designing Everything
Social: about 21 hours ago via Facebook
Further evidence that CIA folks are all over the creative economy: Cleveland public radios David C. Barnett drills down into a recent 110-page report on the ec...
Story: Nov 04, 2014
New CIA building taking shape; set for December completion
Events: Dec 05, 2014
Student Holiday Craft Sale
Story: Aug 18, 2014
CIA again named to "Best in the Midwest" list
Academics . Game Design . Facilities
Professional Game Design Facilities
We know that your major requires extensive technology use, so you'll have access to more than just our state-of-the-art computer labs. With your ID card you can check out the latest equipment for digital video, lighting, and sound. You also will have access to:
April 16 is encore of 360 Degrees of Sight + Sound: The Planetarium Project
CIA animations and CIM compositions will again surround visitors in immersive... more
Animation Career Review names CIA's Animation and Game Design programs as fifth best in the Midwest, noting our vast classroom/studio space.
While at CIA, you'll learn from the masters through our rigorous, world-class curriculum and connect with working professionals to begin your career.


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08/06/13 By Tony Adamo
15 (fifteen) Grammy Awards for engineering. Al Schmitt comments on Tony Adamo's Cd, Miles of Blu
With an unparalleled 15 (fifteen) Grammy Awards for engineering. Al Schmitt comments on Tony Adamo's Cd, Miles of Blu
Hi Tony, just got done listening to your exciting album. Jazz mixed with Hip Hop and Rap. Totally blew me away. Great arrangements, horn charts outstanding, I love the fact that the lyrics are original and your performance pretty original also. Good job. Love the C D. Al
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Tony Adamo
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AVAILABLE NOW - Bassist/Composer OMER AVITAL Delves Into The Culture of His Homeland Through Jazz On His New Recording, NEW SONG, available on Motema Music - November 4, 2014
Jason Paul Harman Byrne


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Sofia Monument Decorated as Martenitsa
The Mound of Brothers monument in Bulgaria's Sofia was decorated as a martenitsa on Saturday morning.
The two main statues of the communist-era monument were packed in red and white cloth to resemble the iconic Pizho and Penda - the red and white health and good luck charm Bulgarians give to each other on March 1 in celebration of the coming spring.
According to the Bulgarian channel Nova TV the project was carried out by members of the Destructive Creation artistic group, which became famous with the first painting of the Soviet Army monument in Sofia in 2011.
In the Mound of Brothers monument in the Borisova Garden in Sofia are buried 17 communist activists who died in the 1940's. It was unveiled in 1956.
- » UNESCO Adds Production of Chiprovtsi Carpets to 'Intangible Heritage' List
- » Bulgarian Parliament Boosts Healthcare Budget with BGN 100 M
- » Bulgarian TPP Carries Highest Pollution Cost in Europe
- » Google, bTV 'Best Brands in Bulgaria'
- » Bulgaria Deputy PM Calls for Minumum Wage Increase in 2015
- » UNHCR Calls on Bulgarians to "See Refugees Through Different Eyes"
Martenitsa is a good thing... But sometimes I wonder what is wrong with Bulgarians.
Yes Good Luck to our fallen Comrades.


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Playstation 3
WWE 2K14 Answers for Playstation 3Home / Playstation 3 /
Game Questions & Answers (Q&A) service lets you ask questions about video games for game consoles or PC games. So ask your WWE 2K14 question for Playstation 3 and get answers from real gamers or answer questions and share your insights and experience with the rest of the gaming community.
- Developer: Yuke's
- Publisher: 2K Games
- Genre: Action Fighting Wrestling
- Release Date: Oct 29, 2013
- ESRB: Teen
Question & Answers
How do you unlock batista
How do you unlock batista? anyone who can tell me i reaaly want to know how to unlock batista in wwe 2k14
Answer from: Yo Best Comment
Well... to do this you need to complete all historical objectives in WM 23 Batista vs undertaker PS. to do the OMG dive you need to prop Batista against the ropes and use a finisher against him then a sequence will appear! Enjoy!
Answer this QuestionAll Questions Ask a Question
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I have problem in reversing?
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Posted on: 10-02-2014
Posted on: 10-02-2014
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A high-stakes duel in Maryland
Companies with a stake in Maryland's expanded gambling plan together have poured more than $56 million into the two leading ballot-issue committees formed for the campaign on Question 7. Here's a look at where the money is coming from. Read related article.
Maryland State Board of Elections. The Washington Post.
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2Winter storm knocks East Coast with heavy rain, snow on the eve of Thanksgiving
3PM Update: Patchy icy spots overnight before a chilly Thanksgiving; D.C. region snow totals
4Victim stabbed in Chinatown near the Metro
5Washington, East Coast hit by snowfall on one of the year's busiest travel days