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You'll work for 40 seconds per exercise (20 seconds each leg for the power lunges) with a 10-second transition between movements. Complete four to five rounds.
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Posted on 28 June 2017.
You'll work for 40 seconds per exercise (20 seconds each leg for the power lunges) with a 10-second transition between movements. Complete four to five rounds.
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Posted in Bodybuilding, Exercises, Personal Fitness Training, Training Methods, Weight TrainingComments Off on The Leg-Day Circuit to End Your Workout Right
Posted on 12 June 2017.
Most regular gym-goers are there for one thing and one thing only: to lose fat. While there's absolutely nothing wrong with that goal, many people aren't training for it in the most efficient ways and thus struggle to make real progress. What's usually to blame for these ineffective fat-loss plans is a whole bunch of misinformation.
Get the real fat-loss facts right here! These six Optimum athletes know just what it takes to uncover those muscles hiding out under your body fat. Here's what they have to say about some of those pervasive fat-loss myths.
FAT-LOSS FALSEHOOD: "If I train abs really hard every day, I will lose belly fat and get a six-pack."
REALITY: Everyone has a six-pack. It's a muscle called your rectus abdominus. The only reason it's not visible on everyone is because it's usually covered with a layer of body fat. You could do 1,000 crunches seven days per week, but that won't help you burn that layer of fat.
In order to lose fat, you must monitor your caloric intake and eat fewer calories than you expend. That way, your body will use stored fat for fuel. When your body burns fat for fuel, you don't get to pick which parts of your body the fat will come off. Eventually, your entire body will be leaner, including that coveted abdominal area!
FAT-LOSS FALSEHOOD: "You can turn all of your body fat into toned muscle by lifting weights."
REALITY: It is not possible to turn your body fat into muscle. Fat is fat and muscle is muscle—you can't magically turn one into the other by lifting weights or doing cardio. However, weight training is the easiest way to control the shape of your body. The more muscle you have, the more fat your body will burn.
Keep in mind, though, that you can have a lot of muscle and still have fat covering it up. That's why you need to do weight training, cardio, and have a clean, nutritious diet to maximize your weight loss and body-shaping potential.
FAT-LOSS FALSEHOOD: "When trying to lose weight you need to drop your carbs and fats, but keep your protein intake high."
REALITY: Fats and carbs both play a role in fat loss. Fats are responsible for hormone production, joint lubrication, and many other important health and muscle-building factors. Dropping your fats too low could compromise your health and your goals. Everyone's body and metabolism is different, so it's crucial to know how many grams of healthy fat you need to eat for a balanced nutrition regimen.
Carbs are always perceived as the enemy, but they too have a significant role in fat loss. The body needs glucose to work, and to a certain level, your brain requires it to think and function optimally. Some will argue that technically we don't need carbs, but many of your body's basic functions will decrease in performance without the right amount of carbs at the right times.
As for protein, a high-protein diet could benefit people in a caloric deficit.
FAT-LOSS FALSEHOOD: "Eating fat makes you fat."
REALITY: Fat doesn't make you fat—consuming too many calories does. Foods that contain fat are part of a healthy diet, help maintain your lean body mass, and assist with metabolic function. Healthy fats, like omega-3 fatty acids, can be found in extra-virgin olive oil, coconut oil, almonds, avocados, cashews, peanuts, walnuts, flaxseeds, and more. If you want to lose fat, you need to eat fewer calories and/or burn more calories.
FAT-LOSS FALSEHOOD: "Cardio is all I need for fat loss."
REALITY: Every gym has the guy or gal who does an hour and half of cardio but never seems to make physique changes. They're living proof that if you don't change things up, steady-state cardio will become less and less effective at reducing your body fat.
Most people will be able to quickly lose a few pounds when they start a cardiovascular program. Usually, this "program" is a long, drawn out battle with the treadmill or my most-hated machine, the elliptical. The initial drop in body fat is due to the new stimuli, but that trend quickly begins to taper off until eventually the individual is able to go longer and longer distances without any change in body composition. As you get "better" at doing cardio, your body makes specific adaptations to the stress being placed on it in order to become more efficient. Your body will increase your ability to transport and use oxygen, create more capillaries to deliver blood and oxygen to the needed muscles, and will strengthen the bones and muscles being used.
Simply put, as you get better at the activity, you stop expending the same amount of calories. Eventually, you'll reach a point where you simply stop burning fat. This is a necessary adaptation from our ancestors who had to travel long distances without the amenities that we have today. (Of course, they weren't eating any donuts or Big Macs.)
Once your body adapts to the stress you put on it, it's time to change the stress. Personally, I'd only run for a long distance if I were being chased by a hungry lion, so it's unlikely you'd catch me on the treadmill. I prefer to do weight training circuits combined with calisthenics, sprints, and jumps to keep things interesting. You can mix things however you wish, as long as you find it challenging.
Example circuit:
Little to no rest between exercises
Rest 3-5 minutes between circuits
Repeat circuit 3 times
20 burpees
20 box jumps
30 air squats
Bear crawl: length of gym
Crab walk: length of the gym
Rope drills (waves, slams, etc.): 4 sets of 30 seconds
Agility ladder drills: 4 sets
This should be about a 20-minute cardio session that yields 10 times the results than an hour of boredom on the treadmill.
FAT-LOSS FALSEHOOD: "Eating small meals frequently speeds up your metabolism so you can burn more fat."
REALITY: Bro-scientists will insist that eating small portions every 2-3 hours will increase your metabolism. They base this on the thermic effect of food (TEF), which refers to the energy (calorie) cost of your body processing the food you consume. On average, 15 percent of the calories you consume are burned by processing them (although the rate varies by macronutrient). Someone took this idea and assumed that the more frequently people consume their meals, the more frequent TEF will take effect and thus increase fat oxidation.
This seems like a good thought at first. But numerous research studies have proven this to be false and simple math reinforces what these studies already show. Here's an example:
Let's look at two people consuming 1800 calories. The 0.15 represents the thermic effect of food.
Person 1 consumes 6 meals of 300 calories: 300 x 0.15 + 300 x 0.15 + 300 x 0.15 + 300 x 0.15 + 300 x 0.15 + 300 x 0.15 = 270 calories burned.
Person 2 consumes 3 meals of 600 calories: 600 x 0.15 + 600 x 0.15 + 600 x 0.15 = 270 calories burned.
As you can see, the amount of calories oxidized through digestion is the same no matter how frequently a person eats.
Eating more frequently holds no metabolic advantage over eating less frequently. Of course, if spreading your meals across six feeds per day is more comfortable and easier for you, then do it. The key is to choose a meal frequency that fits your lifestyle. That way, you'll be more likely to stick to your plan over time.
There's a reason Optimum Nutrition ranks as Bodybuilding.com's most popular brand. Learn more about this dynamic supplement giant.
It's hard to hit a deadlift PR if you have EDM blaring in your headphones. Log into Spotify and download Noah Siegel's hard rock workout music. Play it loud!
Countless people are in the gym to cut body fat, but not everybody succeeds. If you're having trouble dropping weight, you might be committing one of these fat-loss fatalities!
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Posted in Aerobics, Bodybuilding, Diets, Exercises, Nutrition, Personal Fitness Training, Training Methods, Weight loss, Weight TrainingComments Off on Pro Advice: 6 Surprising Fat-Loss Facts
Posted on 30 March 2017.
Vital Stats
Name: Karina Baymiller
Occupation(s): Team Bodybuilding.com; Cellucor athlete; ACSM Personal trainer
In the fitness community, I'm most often recognized because of my big weight-loss transformation. I went from 185 pounds to a little less than 130 pounds. It took me a few years to get to my lowest weight, but I followed the motto that slow and steady wins the race and I never gave up. I know it was this attitude that helped me place second the 2013 Bodybuilding.com BodySpace Spokesmodel Competition.
Sometimes, I look back and can't believe how far I've come. I don't even remember the girl who had never stepped foot in a gym and gorged on pizza, chips, and ramen all day.
But I've decided my transformation work is not yet done—in fact, it's only just begun! I'm on a second transformation journey, and this time I'm putting my happiness and my health first. I'm transforming my body from skinny to strong, and my mind from unhealthy to happy.
Believe it or not, when I weighed 185 pounds, I was one confident girl. I loved my body and never thought of myself as fat. I was who I was and that was that. I wasn't defined by my body's appearance. But that self-confidence changed the moment I decided I should lose weight. It seemed as though the more weight I lost, the more self-conscious about my appearance I became. I reached every weight-related goal I had set for myself, and yet I was never good enough.
At 125 pounds and with barely enough body fat to function, I competed for the first (and last) time with anxiety that I was "too fat" to be on stage. I had become so progressively wrapped up in numbers and body fat percentages over the few short years of dieting, that I was mentally destroyed.
I also noticed that my training started to suffer. I first began working out to be healthy and because I loved the way it made me feel, but I had lost sight of those reasons. I trained to burn calories and stay as thin as possible. If I didn't burn enough calories according to my heart rate monitor—which was never accurate anyway—my mood was ruined. More often than not, I would make myself go back to the gym later to do HIIT or run. I started to hate outdoor runs because I was forcing myself to do them. I allowed my training to control me. I stopped doing the things I enjoyed in exchange for doing whatever it took to stay thin.
Along with a severely distorted body image and training that was running me into the ground, my relationship with food started to become extremely disordered. Gone were the days of using food for fuel. If my food wasn't weighed out to the gram and if I didn't prepare it myself, I refused to eat it. There were days that I had full-blown anxiety attacks because I couldn't log something in MyFitnessPal.
"If I didn't burn enough calories according to my heart rate monitor—which was never accurate anyway—my mood was ruined. More often than not, I would make myself go back to the gym later to do HIIT or run."
I began taking hours of my day to try to configure my food so I would hit my macros just perfectly. If I didn't, another anxiety attack would ensue. To say I was obsessed is an understatement. I restricted myself with calories, types of foods, and situations. God forbid I would eat a cookie!
I felt like I was drowning, like I was just barely holding my head above water. Everything I had loved so much in the beginning—the healthy eating, the workouts, my body—now had complete control of my life. They were no longer positives. They had become negatives, weighing me down with each passing day. I knew I had to change. It was only a matter of time before I broke down completely.
That's when I decided I wanted to find strength.
The first thing I had to change was my mindset. I had to let go of the unhealthy habits that were slowly suffocating me. My negative body image was, and still is to this day, the hardest thing to let go of. I found it much easier to allow for self-hate than to find self-love. Sadly, I think this is true for many people. But I had to let go.
I had to let go of having visible abs 24/7. I had to let go of desperately trying to maintain 12 percent body fat. I had to let go of the number on the scale. Most importantly, I had to let go of the idea that I would only be happy if I was lean. I wanted to be happy when I looked in the mirror, and I knew it wouldn't come from a certain size. It had to come from letting go and loving myself no matter what.
"I'm proud of the person I've become and the changes I've made."
I still remind myself of where I started. That girl sitting on her ass eating ramen all day is 180 degrees from where I am today, and she always will be. I'm proud of the person I've become and the changes I've made. Whether I stay the size that I am now or gain or lose a few pounds, I love who I am. My worth is no longer based on what the scale says in the morning.
I don't have "fat days" or "fluffy days" anymore, because quite frankly, I don't care. I refuse to let something like three pounds of water destroy my day. I know now that I'm healthier than I ever was at 130 pounds. My hormones aren't out of whack, I'm not moody or depressed, I don't have random headaches, I'm not constantly fatigued, and I don't feel weak.
Unfortunately, there's a widespread belief that equates health to six-pack abs. This might be true for some people, but for the majority it's not. I can lift more, sprint faster, and am healthier now than I ever was. There is beauty in strength. I don't just say it, I know it.
I wanted my fire for exercise to burn like it did when I first started lifting, so I let go of the forced daily runs and extra HIIT sessions to "make up" for calories. I began to utilize conditioning work 1-2 times per week instead. I added back my short outdoor runs, but much more infrequently, and never because I felt pressure to burn a certain number of calories. I threw my heart monitor away.
I also discovered powerlifting. When I finally dropped the light-weight, high-rep stuff I was doing to stay thin, I started following Wendler's 5-3-1 program and quickly fell in love. My strength skyrocketed, and when I decided I wanted to take my training to the next level, I signed with The Strength Guys. Now, the spark is back when I'm in the gym. I feel the fire again.
I follow an intense, block-periodization powerlifting program created by my coach, Jon Stewart. It's high volume, tailored to correct my weaknesses, and uses movements and load intensities built for progression. I'm on six-week cycles of five-day splits. I have one day of light conditioning and one day of complete rest. Mobility is a vital component of my current program because my training pushes my body to its limits.
Each day and week I use different sets, reps, and weight with a specific rest time, exercise tempo, and rate of perceived exertion (RPE) to follow. Days one and three look on week three of my program.
Mobility Training includes foam rolling the area to be trained, plus two or three dynamic stretches/movements the prepare the area for training.
Pause Squats have the lifter descending to the bottom position of the squat and freezing. The bottom position is held for three seconds, maintaining tightness in the muscles and correct technique, before returning to the starting position.
Compensatory Acceleration Training (C.A.T.)
is lifting sub-maximal loads with maximum force. For more details check
Mobility Training includes foam rolling the area to be trained, plus two or three dynamic stretches/movements the prepare the area for training.
Reset Deadlifts are performed the same as a standard deadlift, but the lifter will put the weight completely on the floor and reset their hip position between each rep.
The hardest physical aspect to change for me was my diet. I had developed such rigid views and habits around food that it was almost more of a struggle to let them go than it was to keep them. I packed away my food scale and deleted MyFitnessPal. I started incorporating foods that I hadn't allowed myself to eat in years. I stopped restricting. I re-learned how to eat, not from a clock or scale, but from what my body was feeling.
At first I thought I would feel free without the calorie counting, stress, obsession, and anxiety, but I didn't. I would take two steps forward and three steps back, wondering if I would ever be able to change. It took years to develop my disordered relationship with food, and I knew it wasn't going to take a week to fix it. So, I trusted the process just as I always had, kept working at it, and didn't give up.
Today, around 70-80 percent of the food I consume is healthy, nutrient-dense food that allows my body to perform at its optimal level. This includes things like lean proteins, organic dairy, fruits, vegetables, whole grains, legumes, nuts (and butters!), and seeds.
70-80 percent of the food I consume is healthy, nutrient-dense food like lean proteins, organic dairy, fruits, vegetables, whole grains, legumes, nuts (and butters!), and seeds.
The other 20-30 percent of food I consume is made up of things that I crave, or that I just plain want—no explanation or condition necessary. There is no special time, day, or place for these foods. I allow myself the freedom to eat them when I want them. Some days I'm at a 50/50 split, some days it's 100/0, but on most days I stay right around 80/20. It all balances out.
I don't restrict, I listen to my body's needs and wants, and most important, I consume everything mindfully and in moderation. Through all of the extremes, I've found balance to be the key component in my physical and mental health. It's also been the key to my happiness.
I don't have a meal plan to follow because the foods and amounts I eat change on a daily basis. I don't weigh or measure anything, so all quantities below are estimated. I don't know my caloric intake or macro breakdown, but I would guess I'm somewhere in the neighborhood of 2,200-2,700 calories per day. Here is what I ate yesterday:
marinated in olive oil and red wine vinegar with dill, oregano, salt, and pepper
Throughout my second transformation, I've found myself spending more time with friends and family. They couldn't care less what I look like—my abs make no difference to them. As long as I'm healthy and happy, they're happy too.
It's funny because these are the people I pulled away from when I started my downhill slide into disordered eating and thinking. I sheltered myself from everything that wasn't fitness related, even friends and family. But when I finally let go of the obsession and the stress, I felt free.
During this second transformation, I found that the middle is where I want to be.
The fitness community is full of extremes. We work out until we can't move. We eat diets of tilapia and broccoli. It takes a strong individual to endure what we put ourselves through. But during this second transformation, I found that the middle is where I want to be.
I want to be somewhere between the overweight college girl and the underweight girl on stage, somewhere between the girl who ate pop-tarts for every meal and the girl who ate lettuce for every meal, somewhere between the girl who never stepped foot into the gym and the girl who wouldn't leave it until she'd burned enough calories. This middle spot is where I'm happy and strong. It's where I found my balance.
Karina Baymiller may have had 6-pack abs, but she wasn't happy. Learn how she let go of her obsession with image and built a healthier, happier, stronger body and mind!
Leg day is so nice, you better do it twice! I go heavy on legs early in the week and then finish them off with this powerful plyometric workout.
Karina found out through relentless experimentation that good things come to those who are patient. She tried every plan in the book and perfected her own formula!
Originally posted here –
Skinny To Strong: Karina Baymiller's Complete Fitness Journey
Posted in Bodybuilding, Diets, Exercises, Nutrition, Personal Fitness Training, Training Methods, Weight loss, Weight TrainingComments Off on Skinny To Strong: Karina Baymiller's Complete Fitness Journey
Posted on 21 March 2017.
Sam Wells is one lucky girl. The aspiring women's physique competitor not only met the first-ever women's physique Olympia winner, Dana Linn Bailey, she trained with her too. Sam won MHP's 2013 "Train With Dana" contest, and her prize was spending the day at City Athletic Club in Las Vegas trading reps with her idol.
"When I got the call that I had won, I honestly didn't know what to do—I just ran around the house crying like a total spaz," recalls Sam. The day after DLB won the Olympia, Sam was there to meet her. Among flashing cameras and surprise visits from other notable Olympia athletes, such as Kai Greene, the two women got right down to business by crushing a back workout. "Getting to do what I love to do most alongside the person I most look up to was a remarkable experience," says Sam.
Although she was depleted and tired from the day before, DLB challenged Sam to do her best. "The thing about Dana is that she is so inspiring," says Sam. "She makes you feel like you can do it too. There are some people who are discouraging and have a cocky attitude. She's not like that at all. She's really uplifting, inspiring, and motivating."
"I was speechless the whole day—I just tried to take it all in. This day changed my life."
Follow the workout these two inspiring ladies did together!
There are shoulders, and then there are DLB shoulders. You want a pair of your own? Here's the workout that can help you build them! See if you can keep up.
We admire anyone who puts in the effort to get on stage and compete, but please give us muscle! Dana splices attitude and amplitude.
We all need a little kick to the behind once in a while. Here are 23 ways to increase the fun and intensity of your workouts so you feel more motivated to do them!
Originally posted here:
Posted in Bodybuilding, Exercises, NutritionComments Off on Train With Dana Linn Bailey Contest: Winning Back Workout
Posted on 15 February 2017.
It is rare for me to make a blanket statement when describing my clients. Although many share similar goals, all of them come from different walks of life and encounter unique challenges. However, one thing that I can say every single one of my clients has struggled with is consistency.
It seems that everyone has a story to share about a time when they "were doing awesome," or "felt amazing." For every positive memory there is the corresponding down-swing that played out that they are less fond of recounting. I see it as my task as a coach to help my clients appreciate the power of carefully positioning their relationship with their fitness program so that it remains enjoyable and thus they stick with it.
Have you ever considered visualizing physical fitness and clean eating/dieting as a hobby? For many the answer is no. The funny thing is that people are far more likely to participate in something that they enjoy versus something that they don't. Specialized hobbies such as weight training, running, and nutrition, for example, require a lot of work, but as with many hobbies you will become more and more proficient with time.
When a client begins my program I often explain to them that, like most hobbies, they won't be great from the start. I explain that like any discipline they will get better with practice and learn to appreciate each and every meal/snack and workout more and more as they have time to discover their potential. Before long my clients are able to see that their relationship with clean eating and working out has moved from something that they "have to do" to something that they are "happy to do."
Work, on the other hand, is often dull and rarely becomes more enjoyable as you get better at it. Work is something that we often try to avoid. It doesn't take much to find a rational distraction that we can use to get away from it. Examples of excuses that I hear all of the time include: "I don't have the time," or "I can't work out at night, that's the only time that I have to see my husband," or "work was hard today, I will go to the gym tomorrow."
I don't mean to sound negative here, but I can't express just how many times I have seen a potential client fail to realize how much they are missing out on by skipping workouts and eating poorly. As I mentioned before hobbies are enjoyable. People don't search for excuses to rationalize getting out of a fishing trip, a shopping spree at the crafts store, or going to a Pats game. Yes, skipping your workouts and failing to plan and/or prepare meals for the week may free up several hours, but at what cost?
Workouts and clean eating reduce stress and boost virtually every aspect of your being from your health to your attitude; they are hobbies that act as life-enhancers. By making a seemingly subtle mental adjustment from "I have to exercise and eat right," to "I am going to make a hobby out of exercising and eating right," you may notice yourself making less excuses and possibly, just possibly, start to enjoy them as your favorite and most essential hobbies.
Coach Chris McHugh is the fitness coach and manager at Get In Shape For Women in Westwood. Please send questions, suggestions, or topic ideas to firstname.lastname@example.com.
Posted in Bodybuilding, Exercises, Fitness Equipment, Nutrition, Personal Fitness Training, Weight loss, Weight TrainingComments Off on Fitness Tips-Make fitness a hobby
Posted on 24 January 2017.
Name: Ryan Hughes
New York City's Top Fitness Professional – ABC 20/20
IFBB Men's Physique Pro / Team BSN Athlete
BodySpace: dubcplaya069
Email: firstname.lastname@example.com
Back when I only had 135 pounds on my 6-foot-1 frame, I had to deal with the usual labels: ectomorph, hardgainer, skinny kid. I didn't care for those words then, and I don't like them any better now.
I used weights to change my physique. I love to train heavy, I love to move quickly, and I love the pump I get from high volume. I put all three of these elements into each workout I do, and I couldn't ask for better results.
Today's chest workout is no different. It combines a fast pace to keep your heart rate up, high volume for an insane pump, and heavy weights to make you stronger.
When you put each of these pieces together, you end up with a max-effort workout that will challenge all aspects of your fitness level.
Let's get it done!
One of the toughest aspects of this workout is the mental game. Your body will always have that extra rep, or that extra set, but you have to find the mental energy to get it done. I may not be the biggest or strongest guy in the gym, but I guarantee no one can outwork me.
If you've never done this type of training before, you might find it difficult. If you fail, put the weight down and give yourself a little break before you finish the set. You want the shortest rest periods possible, but do whatever you need to get the work done. Never give up on a set.
A lot of guys tell me that they want to build the best physique ever. I think that's the wrong approach. Don't focus on being the best ever, focus on building your best physique ever.
Max out what you can do. If you constantly compare yourself to everyone else, you'll sell yourself short. Hit this workout with all you've got and reap the personal rewards.
I like to do a couple warm-up sets before starting the first heavy set. Don't go too heavy on the warm-up because you'll wear yourself out. Eighty total reps is a lot of reps, so you have to keep an eye on muscular endurance. This is a chest marathon.
I start with 75-pound dumbbells for the first warm-up set and then go up to 85 pounds for the second. When I start my working sets, I go up to 100 pounds. Don't worry about what I'm doing, though. Pick a weight that's challenging for you.
This style of training is mentally draining. Dig deep and do your best on those last couple sets. If you need to rest-pause to hit the total rep count, do it, but make sure you finish every single rep.
You can do these with whatever grip you prefer. Challenge yourself with the weight and then increase it every set. You might feel like you'll never get those target reps, but trust me—I've been doing this long enough. One way or another, the reps will come.
Use lighter weight for this exercise and focus on the contraction—squeeze on each and every rep. You want to push until you can't go anymore. Crush the barbell with your grip and engage your mind-muscle connection.
If you fail on this exercise, don't panic. Let the weight briefly sit on your chest, reverse your grip back to normal, and press the bar back up.
Make sure you don't round your shoulders forward: Keep your chest high and maintain a good arch in your lower back. Focus entirely on the chest and squeeze.
Get as much as you can out of this exercise. Stretch nice and wide at the bottom of each rep, and squeeze at the top for a full contraction. Don't go too heavy or you'll round your shoulders forward. Keep the tension entirely on your upper chest.
We're doing 100 total reps, so do as many reps as you can per set and as many sets as you need to get to 100 reps. I usually do four sets of 25 reps.
At the end of the workout, you'll be exhausted. You may want to give up and walk out. But at the end of the day, you always have those extra reps and extra sets in you. Leave them in the gym.
I'm a celebrity and VIP trainer, IFBB Men's Physique Pro, and fitness advocate. I'd like to help you reach your goals by answering your tough questions. Let's get fit!
Training with sandbags is catching on among a wide range of athletes. If you want strength and explosive power to help you rise to any challenge, step up to the bag!
Mastering the three basic lifts is essential for building an awesome body. Learning these variations can turn awesome to amazing.
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Posted in Bodybuilding, Exercises, NutritionComments Off on Ryan Hughes' Power Pecs Chest Workout
Posted on 17 March 2014.
Gymnastics rings are showing up in more gyms than ever before. However, many people mistakenly believe these wooden implements are only useful for athletes who use them in competition, like gymnasts or CrossFit athletes. In reality, anyone can use the rings and benefit from them tremendously, because they help simultaneously build strength, stability, and coordination like no other apparatus.
If you've ever watched the gymnastics events at the Olympics, you know how much strength the rings require. What you may not know about the rings, though, is how effectively they can be used to build incredible muscular size and definition. The rings may not be the first tool that comes to mind if hypertrophy is your goal, but as the incredible physiques of elite gymnasts show, ring work can help pack muscle on the upper body.
Are they easy? No, but nothing worth pursuing is. If you're willing to start at the bottom and master the techniques and routines I outline here, you'll find they're a great tool for building a muscular upper body that's every bit as strong as it looks.
The primary exercises that I'll show you are leverage holds and fundamental pulls and pushes that emphasize control over the rings and your body.
For now, you won't be doing any swinging moves on the rings. Instead, the primary exercises that I'll show you are leverage holds and fundamental pulls and pushes that emphasize control over the rings and your body. You'll soon realize that these are the best for hypertrophy and muscle conditioning anyway.
Most of these moves are classics with which you're familiar, but not like this. Why would you need to watch another tutorial on doing a pull-up, row, or dip? The answer: Because everything is different on the rings.
It makes perfect sense when you think about it. If you do a bodyweight pull-up on a stable object like a bar, the only moving object is your body. All you have to worry about is pulling your body to reach the bar.
With the rings, you can't rely on the stability of a bar; you have to stabilize the rings while also pulling your body up to meet them. This requires more control, tension, concentration, and effort.
You can't just jump on the rings and let your mind wander as you pump out the reps. This in itself is a major benefit to using them. As any experienced bodybuilder will attest, the mind-muscle connection is both real and highly effective at changing your physique, and it is front and center in ring training.
Right away, you'll notice improved muscular contraction and sensation, and even if you've been training for a while. This "new" style of training can also produce DOMS like you haven't felt since the first time you picked up a weight!
These two routines will help familiarize you with the unique challenges and stimulus offered by the rings, and they're great for building that coveted V-shape. If you can't manage all the reps at first, don't be surprised. Keep practicing until you can manage all the reps with good form and a full range of motion on pull-ups and dips before trying anything more advanced.
Keep practicing until you can manage all the reps with good form and a full range of motion on pull-ups and dips before trying anything more advanced.
Start with the fundamentals workout, and when you're feeling confident with it, mix in the superset workout.
Holding this position correctly will give you an intense triceps involvement, along with a contraction of the posterior deltoid and mid and lower trapezius. It's a great move to start your routine; it "wakes up" the upper body and core and prepares them for the work ahead.
This classic bodyweight exercise is made exponentially harder by the unstable rings, so don't be alarmed if you can't do as many repetitions as you normally would on a fixed object. Again, be prepared for significant triceps contraction and pectoral involvement, especially if you pause for a second in the bottom position of the rep.
When fatigue hits, you'll notice the last few inches of the repetition seem impossible to complete. Keep pushing hard! This is where the benefit happens.
This unique combination move joins together a rowing movement with a pull-up and assists in that transitional strength between the two moves. It stimulates development in the lats, biceps, and shoulders.
It's not unusual to see a jump in performance on your regular rows and pull-ups after performing this exercise on the rings regularly for just a few weeks.
This leverage hold takes abdominal training to the next level. Just as in the top position hold, your arms and shoulders will be working as hard as possible. But the added positioning of having your knees or entire leg lifted up makes it even more difficult.
Be prepared to hold for less time and do more sets in the beginning to get used to doing these moves on the rings.
The lats, rhomboids, deltoids, biceps, abdominals, forearms, and even the pecs get worked hard in the ring version of the mighty pull-up. The moving rings make it more difficult, but they can also be a lifesaver for people who experience elbow or shoulder problems when doing pull-ups on a straight bar.
The free rotation of the rings lets you change your positioning in a way that you can't on a fixed bar, and this often helps alleviate the strain that may be giving you problems.
There is one important thing to keep in mind if you're looking to incorporate rings into your training regimen: They require patience and dedication. One of the most common things we hear from our clients is how humbling they found ring training to be initially. You may be strong, but you'll be required to use your body in a different way than you're used to.
I recommend choosing one of the routines described above and sticking with it for at least 4-6 weeks exclusively. This will give you the chance to get acclimated with this new training style. Don't worry about losing ground in your other upper body lifts; if anything, you might find they're stronger when you go back to them.
After you feel a bit more comfortable using the rings, incorporate rings exercises into your regular training as you see fit.
Don't believe that high-level calisthenics are only for athletes who look a certain way. Everyone can benefit from the unique challenges that come with bodyweight training!
Looking to turn the heat up on your squat regimen? You've come to the right place. Step away from the norm and address the weaknesses that hold you back!
The snatch and the clean and jerk are difficult movements. So before you load a barbell and try one of them, give these progression lifts a go. They'll help you develop the speed, mobility, and power to be successful.
Built Like A Gymnast: Pack On The Muscle With Gymnastic Rings
Posted in Bodybuilding, Exercises, Nutrition, Weight TrainingComments Off on Built Like A Gymnast: Pack On The Muscle With Gymnastic Rings
Posted on 08 March 2014.
NPC Men's Physique competitor Nic Troupe has a history many of us can relate to. After an injury forced him to retire from his college football team, Nic was a little lost. But, unlike many ex-collegiate athletes, he didn't spend his extra time feeling sorry for himself. Instead, Nic dove into the academic side of athletics and found his way into a lifetime of fitness, which eventually led him into competition. Check out Nic's story and get his full fitness program!
Nic grabbed an undergraduate degree in fitness management, which led him to Wartburg College and Northern Iowa University, where he worked on the strength staff as a graduate assistant. "I got really involved in athletic training, and coaching strength and conditioning," Nic says.
With an M.A. in physical education and a CSCS certification in hand, Nic then spent six years as a strength coach at a high school. Nic took pride in helping young athletes better themselves, but he also wanted to improve his own fitness. "I've trained for 5k and 10k road races and warrior dashes, and I've done competitive bench press competitions," says Nic.
"I may make the switch to bodybuilding in the future, but we will have to wait and see."
Clearly an athlete, Nic's latest challenge has been competing in physique. He placed 2nd at the 2012 NPC Denver Novice and Masters Championships, and 4th as a novice at the Max Muscle Mile High Natural Championships.
His competitive future was looking bright when calamity struck. As he and his fiancee were waking across the street, they were hit by a taxi. Nic suffered severe neuromuscular damage which inhibited his speech and made even basic movements like walking up and down stairs very painful. His physical issues lasted for three months, and he had to back out of a show 8 weeks before he was scheduled to compete.
Undaunted by his setback, Nic recovered and continued to compete. In 2013, he placed 9th in the open division of the Colorado State Championships. For his future fitness endeavors, Nic is prepared to bring his best-ever self to the stage. "I may make the switch to bodybuilding in the future, but we will have to wait and see," he says.
Nic's nutrition philosophy is based upon the "If It Fits Your Macros" approach. His greatest success has come from not over-complicating his diet. He focuses on eating healthy foods every day, but doesn't deprive himself, especially during the off season. "If I want to have a Pop-Tart, I'll have one," says Nic. "I know that my approach doesn't look like all of the other guys, but it works for me and I am happy with the results I get."
Using this approach, Nic has been able to stay leaner in the off season without losing any muscle mass.
As stage day draws nearer, the indulgences are far less frequent. Other than cutting some indulgences near a competition, Nic's diet stays pretty much the same in and out of season.
The guiding principle behind Nic's training program is constant change. He rarely does the same workouts twice, so his body never knows what's coming and he stays excited about his training.
When aiming to build mass in the off-season, Nic does heavy lifts in straight sets. As contest season nears, he changes his regimen to include more supersets, trisets, and dropsets to keep his heart rate up and burn more fat.
Below is a sample training week that Nic might follow. After doing this workout routine, he may not repeat the same sessions for another 4 or 5 weeks. All rest periods are kept to around 60 seconds, with the exception of legs and shoulders, which is taken to 90 seconds rest between sets.
"As contest season nears, he changes his regimen to include more supersets, trisets, and dropsets to keep his heart rate up and burn more fat."
When selecting a supplement to use, Nic looks for two primary factors: cost and taste.
Because of his previous results and enthusiasm for iSatori, when he reached out to iSatori, he was quickly invited to become a brand rep on the Bodybuilding.com forums, and now he gets all the great-tasting supplements he enjoys.
His stack isn't huge, though. "I base my diet on lean gains rather than going for an all-out 'dirty bulk,' so I don't need much beyond my diet and training," says Nic. "I'm really liking how Bio-Gro is helping me with adding lean mass without additional calories."
Success, they say, leaves behind clues. If you want to make this year the year you finally get it right, learn from people who have achieved life-altering transformations before you!
Your day is too important to be fueled with kids' stuff, cheap carbs, or worse yet, nothing at all. Try the breakfast that elite athletes rave about: a serving of meat and a handful of nuts!
Don't suffer helplessly under the weight of the bar. Learn the bench press basics and inject new life into one of the most popular lifts known to mankind!
Posted in Bodybuilding, Exercises, NutritionComments Off on Physique Workout: NPC Athlete Nic Troupe's Fitness Regimen
Posted on 04 March 2014.
It's the last week of Elite Body—that means you only have seven more days to make big changes in your body! This week, train with more intensity and focus than you have in the past three weeks.
Your goal for today should be to start off the week on the right foot. How you train and feel today can impact how you train and feel for the rest of the week. Get your mindset figured out now so you aren't wasting time doing uninspired workouts. Let's get going!
Check out the table below to see what Erin eats on a daily basis. You don't have to follow these meals exactly, but take some cues from Erin's template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don't skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.
Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn't ever feel deprived or hungry.
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and recovery with this protein, bcaa, and pre-workout combo!*
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
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Posted in Bodybuilding, Exercises, NutritionComments Off on Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 22


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News | Newsbriefs | Events | Sports | Schools | People | Police | Legals | Bulletin Board | Letters | Progress | Readers Choice
The St. Paul Public School Board has three seats up for grabs this year. Two incumbents, John Brodrick and Jeanelle Foster, are running for reelection, leaving one spot open for a new face.
It would be an understatement to say the ballot for the St. Paul mayoral race is little full.
The Mendota Heights City Council approved permitting Oct. 3 for a new 122-room WoodSpring Hotel that will be near Pilot Knob Road and Interstate 494.
submitted graphic
Mendota Heights will be getting a new hotel after a conditional use permit was approved unanimously by the city council on Oct. 3.
As the weather cools down, fall colors are starting to pop up around the area for all to enjoy including the horses at Dodge Nature Center.
SNAPSHOT - because sometimes all you need is a great photo and a few words. (Hannah Burlingame/photo)
Thursday, September 21 — Wednesday, September 27 police reports for St. Paul Districts 1, 2, 4 & 5.
At its Oct. 9 meeting, the Inver Grove Heights City Council unanimously approved a purchase agreement with William and Muriel Carlson for their property located at Highway 52/55 and Concord Boulevard.
A man was shot and killed by St. Paul police officers Oct. 5 after officers responded to reports of shots fired and domestic violence in the 400 block of Earl Street in the East Side neighborhood of Dayton's Bluff.
The Maplewood Police Department helped keep passersby safely away from the Maplewood Mall Metro Transit Station until it was clear there was no bomb.
Aundrea Kinney/photo
When a Metro Transit bus operator heard a beeping sound in one of the trash cans at the Maplewood Mall Metro Transit Station, the driver immediately contacted Metro Transit Police Officers, fearing the noise could be coming from a bomb.
Volunteers sorted donations for hurricane-ravaged Puerto Rico at the Indigenous Roots Cultural Arts Center on Oct. 3.
Marjorie Otto/Review
If you walked into the Indigenous Roots Cultural Arts Center anytime the first week of October, the atmosphere felt very much like a beehive, with volunteers buzzing about with cases of food and water.
The Inver Grove Heights City Council granted municipal consent Sept. 28 to a reconstruction project on Highway 3 that will run from Highway 149 to Ann Marie Trail, and Highway 149 from Highway 3 to Rich Valley Boulevard, which is also County Road 71.
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Inver Grove Heights grants municipal consent after delay.
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◄ Philippians 3 ►
1 Finally, my brothers, rejoice in the Lord. To write the same [things] to you [is] not troublesome to me, but [is] a safeguard for you.
3 For we are the circumcision, the ones who worship by the Spirit of God and boast in Christ Jesus and do not [put] confidence in the flesh,
5 {circumcised on the eighth day}, from the nation of Israel, of the tribe of Benjamin, a Hebrew [born] from Hebrews, according to the law a Pharisee,
6 according to zeal persecuting the church, according to the righteousness in the law being blameless.
7 But whatever [things] were gain to me, these [things] I have considered loss because of Christ.
8 {More than that}, even consider all [things] to be loss because of the surpassing greatness of the knowledge of Christ Jesus my Lord, for the sake of whom I have suffered the loss of all [things], and consider [them] dung, in order that I may gain Christ
9 and may be found in him, not having my righteousness [which is] from the law, but [which is] through faith in Christ, the righteousness from God on the basis of faith,
10 so that I may know him and the power of his resurrection and the fellowship of his sufferings, being conformed to his death,
12 Not that I have already received [this], or [have] already been made perfect, but I press on if indeed I may lay hold of [that] for which also I was laid hold of by Christ.
13 Brothers, I do not consider myself to have laid hold of [it]. But [I do] one [thing], forgetting the things behind and straining toward the things ahead,
15 Therefore as many as [are] perfect, {let us hold this opinion}, and if you think anything differently, God will reveal this also to you.
17 Become fellow imitators of me, brothers, and observe those who walk in this way, just as you have us [as] an example.
18 For many live, of whom I spoke about to you many times, but now speak about even weeping, [as] the enemies of the cross of Christ,
19 whose end [is] destruction, whose God [is] the stomach, and [whose] glory [is] in their shame, the ones who think on earthly things.
20 For our commonwealth exists in heaven, from which also we eagerly await a savior, the Lord Jesus Christ,


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Wholesale Jerseys
Unless the aliens just released you from extended space captivity Cheap Jerseys , you have undoubtedly run into umpteen different news stories, press releases and advertisements about the acai berry (pronounced ah-sigh-ee). This little purple berry has become so popular in such a short period of time, it is on the verge of becoming a new food group all by itself. But what sets this berry apart from, say, a raspberry or even the almighty blueberry? Let's take a quick look at where this special berry comes from and the nutrients it contains.
The Brazilian rain forest is the ancestral home of the acai berry. It grows as fruit on the Amazonian Acai Palm and has been used for hundreds of years by the Brazilian people, not only as a significant source of food, but also for the berry's detoxifying properties.
The anti-oxidant agents in this particular berry put even the blueberry to shame. The nutritional content of acai even surpasses that of the kale plant, which has long been considered the nutritional holy grail. While both kale and acai contain cancer-preventing phytonutrients such as glucosinolates and methyl cysteine sulfoxides, the berry also provides heart-healthy nutrients like Omega 3, 6 and 9 oils not found in kale.
What are some of the benefits of this nutritional mighty-mite? Increased energy levels are a primary benefit of a diet that is high in acai nutrients. Because it is considered the perfect source of carbohydrate-fueled energy, the pulp of the berry is eaten before competition by Brazilian soccer players and other athletes.
Developnt of the spring mattressWith the continuous advancent of the material and technical process, the use of modern mattress gradually bees more diversified, mainly: spring mattress, palm mattress, latex mattresses, water mattresses Wholesale Jerseys China , air mattresses, magic mattress and bonnell spring mattress aount for a large proportion of these mattresses, and it is also preferred. The mattress is used in order to ensure that consurs get a healthy and fortable sleep and there are a variety range of materials. There are o criteria for the mattress that can make people feel fortable: First, no matter in what kind of sleep posture, the spine can maintain a straight stretch; second, pressure equalization, people lying on the mattress can be fully relaxed. The spring mattress is the most cost-effective, and spring mattress is monly used in the modern world. So mattresses can be in turn divided into five layers from the inside to the outside: spring, felt pad, and the foam layer and bed table textile fabrics, so mattress only has spring, coir rope (latex), and produced by fabrics, but also can get good results. At present, there are a wide variety of fabrics sold in the market, and there are the most general fiber material Wholesale NFL Jerseys , but also the trendy bamboo carbon fiber, but the most important is to ensure that the spring mattress has the advantages of winter warm, sumr heat, easy to clean and the most environntally friendly.bonnell spring mattressAdvantages and Disadvantages of spring mattressAdvantages:mattress China technology is already quite mature, it has good air perability and impt resistance, its softness and the strength to support body are more reasonable, and the most cost-effective. Relatively speaking, the chain early spring can force average, and thereby increasing the life of the mattress. The late independent spring can fully reflect body curve engineering. Disadvantages: there are antirust chemicals on the spring steel wire surfe. The chain spring beds may lead to a state of tension in cervical and lumbar muscles. In order to fix the internal pad material sandwich of Independent spring mattresses, a lot of glue is needed to be used, and the three layers of laminated material will contain filth.Tips for the selection of spring mattressIt is necessary to jump on spring mattress to test the quality of the spring bed. If the mattress is out of ape, you do not have to consider that one. If you choose the spring bed arranged in the chain spring, it is rended to choose moderate rigid mattress. If you choose independent spring mattress, you cannot use row skeleton sleeping board, and it needs an entire board, or layer the cuion of wood in the ribs rk. Currently Wholesale Jerseys , the independent springs arranged double mattress is popular on the market.www.thespringmattress.All mattresses like bonnell, pocket, Ergo-Coil spring mattress and latex mattress, etc. are produced under strict inspections in aordance with the ISO9001:2000 standard. Our products have passed the test of the USA CFR1633 fire retardant standard issued by UL Lab. As High quality and high reputation have been recognized, various products of us have been selected by a large amount of five-star hotels all over the world. Eurasia's bed mattresses can also be seen at many major international furniture trade ows, which offer us a platform to et more buyers from different countries. ---
On any given day, thousands of people out there are starting up a ho renovation, and a lot of them are seeking a good plumbing repair contrtor. Regardless of whether you want to do the work yourself or hire a pro to get it done for you, you're likely to need to at least bring in a contrtor to consult if the job is big enough. So where do you start? Read on and let us help you find a good contrtor.
In so states, a plumbing repair contrtor can't get their license unless they've pleted an apprenticeip. The purpose of an apprenticeip is to teh soone not just the laws, regulations, rules and concepts of contrting – but to tually give them workple experience with a master of the trade. Many contrtors don't want to perform an apprenticeip, because the wages tend to be lower and apprenticeips tend to take about four years to plete. But if your state requires it, you need to require it of your potential contrtors.


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Top 10 Shopping in New York
1. Fifth Avenue
Fifth Avenue is another excellent shopping district that should be visited if you are thinking of taking a holiday in New York. Most tourists who come to New York will head over to Fifth Avenue for a fun day of ridiculous shopping. Fifth Avenue has chic boutiques and many exclusive dining spots. Being one of the most famous avenues in the world, it is not a surprise that you would find the likes of Tiffany, Bergdorf Goodman, Saks Fifth Avenue or Cartier waiting for you to spend you money.
2. Madison Avenue
The name Madison Avenue will at least ring a bell to a lot of people around the world, especially those who are addicted to shopping! It is very chic and posh running from 42nd street up to mid 90's, this part of New York is famed for being the world's most luxurious shopping district. Fifty or so blocks of European and American designer shops, fine art galleries, spas and salons, restaurants and lavish hotels, you can see why it is so popular amongst tourists. A trip here will leave your wallet feeling rather empty but definitely worth it.
3. Lower East Side
There are many districts in New York which claims to be the heart of world fashion, little did they know that the Lower East Side is New York's district to determine what is the new trend, what is in or not and what is cool right now. Shops and storefronts that exist in Lower East Side today were not these chic boutiques that are filling up Lower East Side, as a matter of fact they were home to many ethnic bakeries, butchers and markets. Not only do people come to this area for shopping, there are many great café-bars that have become somewhat a Lower East Side trademark.
4. Chelsea Gallery District
This is an area for those who love and appreciate the beauty of art. Chelsea Gallery District is located in Chelsea's far west side, approximately 13th Street all the way through to 29th Street and 11th Avenue have become one of New York City's bona fide hot-spots for decent contemporary art. Most galleries here are known to be 'name galleries' with the likes of Priska C. Juschka Fine Art, John Connelly Presents etc. This is believed to give this District cutting edge credibility, making it a key area for students, artists and collectors to select their preferred piece to take home with.
5. Chelsea Market
This gigantic brick building between 15th and 16th Street used to be quarters of the National Biscuit Company (Nabisco) from 1890 right until the late 1950's. Though today, the ground floor has been transformed into a European style shopping market where merchants specialize in flowers, fine wine, kitchen supplies, Italian gelato, French pastries, produce and butchered meat. There are also many fine restaurants, live music and even tango dancing! These activities have to be checked because the time is not always set.
6. Hell's Kitchen (Clinton)
This section of Midtown west has it fair shares of colourful history, after all look at the name of this place, where else in the world would you come close to a district called Hell's Kitchen? Answer: New York City! Many years ago (and some feel it still goes on today) these blocks where connected to the New York underworld scene, and it was normal to see rival gangs settling out their differences. This is no longer an important issue today, as the real fight isn't between rival gangs but between people fighting over luxury condos! Hell's Kitchen had its renovation and now it is a very cool area that are occupied by young and upcoming business professionals, the old stores are now lavish boutiques, entertaining bars and decent restaurants. There is also the Anex/Hell's Kitchen Flea Market specializing in antiques and vintage clothing.
7. Soho
This area is considered to be one of Manhattan's youngest neighbourhoods, Soho is located on the southern area of Houston Street (apparently pronounced as House-ton). A wander around this area may make you think that this is an old, abandoned area of the city as endless rows of cast iron columns and outwardly abandoned warehouses but you will soon discover that it is actually one of the city's trendiest areas. Modernized warehouse lofts with large windows, high ceilings and a big space very that has provent o be rather popular with the hip, younger crowd.
8. Union Square
Union Square has proven over many years that it is very popular amongst both locals and tourists. This area of town is surrounded by excellent restaurants and chic boutique shops. The park is home to the rather well-liked Greenmarket where virtually all types of botanical goods are available. Annually, from 24th November right up to 24th December, there is a busy holiday market, offering designer handbags to hand crafted ornaments. Historically, the Square's main purpose was for political rallies and street corner orators, like Speaker's Corner by Hyde Park in London. After the horrific September 11 terrorist attacks, it has hosted candle light vigils honoring the victims of the tragic event.
Opening Times: Park, daily for 24 hours/ Greenmarket, Monday-Wednesday-Saturday 8.00am-6.00pm, Saturday 11.00am-7.00pm/Holiday Market (24th November-24th December) Monday-Friday 11.00am-8.00pm, Saturday 11.00am-8.00pm, Sunday 11.00am-7.00pm
9. NoLIta
Back in the days, blocks and streets around here were merely an extension to Little Italy. Today, it has assumed an identity of its own. No longer are the streets filled with traditional grocery stores or neighborhood cobbler, it has been replaced with newer, trendier, chic boutique shops. Offering all kinds of clothes, fashion accessories that you may not be able to find in leading department stores, this place may just be the place to find style setting clothes that may just turn heads when you get to wear them. Certainly should not be missed if a trip to New York has a spot on your calendar.
Location: Mott Street
10. Chinatown
This is by far the Big Apple's most famous ethnic neighborhood which is always energetic and filled with what seems like a whole army of people! Its attractions and sounds can be identified very easily: Chinese conversations; the ever present decorations in red and buildings resembling pagodas; signs portraying Chinese characters that could never be mistaken for something else! Adding more excitement to the area are lots of outdoor markets and street vendors, offering everything from fresh produce, all kinds of meats, herbs and souvenirs.
Tel: +1 212 484 1222


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Monthly Archives: July 2016
Let me start by noting that in all her seven-years of living with me, Renee has chased dozens of bunnies that have ventured into "her" yard and never came close to catching a single "hare" on their chinny-chin-chins or bunny tails.
Opossums she can catch and shake up until the go limp. (Though she has no idea how they get manage to get resurrected and disappear if she turns her back.
Well, at Walgreen's after Easter clearance sale I bought her a stuffed "realistic" bunny. (After I cut it open, removed the squeaker in its bunny belly and sewed it back up. If I didn't remove the squeaker, she'd rip the stuffed animal apart until she was able to remove it herself. Anyway, she had a great time playing with her bunny all spring.
I knew it wouldn't last in the house, because she has a tendency to sneak her toys out of the house and into the backyard when I'm not looking. And sure enough, last week I went outside and discovered … on the back lawn.
I'm quite sure she left it there to trap any real bunny that dared to trespass through "her" backyard.
THE COMPULSIVE COOK-One Dish Dinners
Today, I'm going to share the recipe for a one-dish dinner I might or might not have created. It's based on a dish my mother used to fix for family dinners when I was a kid … Baked Beans and Pork Chops.
My mother's dish was rather time consuming involving soaking dry Great Northern Beans for a couple of hours and then cooking them for additional hours on the stove until they got tender. I cut a lot of her prep time by buying two cans of low sodium Great Northern Beans from my local stupid-market.
I empty the beans into my Pyrex bake dish … add a pinch of ground white pepper, and a half-teaspoon of celery seed. Then I chop a medium white onion and mix it into the beans.
My pork chops are the ones sold in meat markets as Breakfast Chops. They're a thinner, boneless pork cutlet. I season them with a bit of salt and cracked black pepper, and place them on top of my beans.
I used my toaster/oven to cook my dinner. TEMP 300/350 – for about two hours until the cutlets are brown and cooked through. The beans take care of their self. If the chops are a little thicker, you might want to turn them over halfway to brown on the other side.
This dish should serve four with the addition of a green salad and perhaps a glass of Moscato wine.
Since I usually cook for one, leftovers stored in freezer containers will provide three additions meals.
NOTE: Great northern beans are a low-fat, cholesterol-free, low-calorie source of iron, dietary fiber, potassium and protein. Tastes so good, and good for you too!


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To rival Apple iCloud Samsung is preparing a cloud storage service, which will probably be referred to as S-Cloud. S-Cloud in essence similar to Apple's iCloud, but is rumored to be of... Read more
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text: For those of you who dont know me...Hailey is my 2 year old daughter. I love photographing her, like most little girls she loves dressing up and showing off. The pictures here are just random pictures from home of her playing, which I think are the best one, I caught her off guard. When I saw the pictures I knew exactly what I wanted to do with them. I think they look GREAT! They really capture her personality. And when you have kids those are the kinds of pictures you want. You will be seeing many more of Miss Hauley Bug (princess)


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Among one of the most common problems that we see is malfunctioning garage door springs. Just how do you understand if your door's springs are about to be … well … sprung? Follow these four easy steps to discover: Please visit here broken garage door torsion springs for details information.
1. Place your garage door in hands-on mode
Shut your door and disconnect your electrical opener.You'll intend to examine your springs by hand, so make certain that any kind of electrical openers are turned off prior to experiencing the remainder of these steps. You will want your door to be running in hand-operated setting to perform this examination!
2. Lift the door half means up
Raise your garage door manually until it is about half way up, then release it.If the door lifted efficiently, and remained in area when you launched it, continue to the following action. Otherwise, this can be an indication that your springs are not appropriately lined up, or that they are due to be changed.
3. Totally open your garage door
Raise the door the remainder of the means up (up until it is totally open). If the door continued to relocate smoothly, and stayed in the completely employment opportunity, remain to the following step. If it did not, that is a sure sign that your springs could be in trouble, and you may intend to hire a specialist.
4. Lower your garage door to the halfway point
Reduced the door back to the half means point and let go. If the door was still rolling smoothly, and remains in placement when you release, your springs are functioning and are changed properly. If this really did not occur, you will certainly wish to obtain those springs considered – they could be inaccurately readjusted, or could be due to be changed.
Following these very easy actions can assist you to determine if your springs are working as they should. Consistently inspecting the efficiency of your door's springs can help you to find and identify any kind of potential problems with your garage door before it becomes a large concern. Make certain to perform this examination a number of times a year – it is a great idea to do this as the periods change (Spring, Summertime, Fall, and Winter months). It just takes a couple of mins of your time to check exactly how your garage door springs are presently carrying out, so conserve yourself time and inconvenience later on, and call an expert if you observe your springs might be, well, sprung!


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Celebrity hairstylist Pekela Riley gives us the 411 on her go to tools for detangling natural hair from the root to the tip! Read more »
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bubble concept meaning in Law Dictionary
EPA idea of examining all-air pollutants in an area just as if they originated from a single origin; this idea can be used to make a choice regarding the likelihood of a brand new plant in your community.
bubble concept meaning in Business Dictionary
air pollution control idea the environment is regarded as a glass bubble over just one way to obtain polluting of the environment. Therefore, the reasoning goes, a facility may raise the amount of its emissions if another center decreases its emissions because of the matching amount. See in addition emissions trading.


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I have horrific sinus problems and I end up getting a sinus infection several times a year. I've heard a couple of people mention the Netti Pot, but I'm not really sure about them. How do they work? In your opinion, are they worth $10-15? How has it helped you?
Answer by Congenial at 2:15 AM on Sep. 28, 2010
Answer by alexis_06 at 2:10 AM on Sep. 28, 2010
Answer by FootballMom85 at 7:22 AM on Sep. 28, 2010
Next question in Health
Anyone else freezing?
Next question overall
sitting in bed at 12:50am on the laptop while hes on the couch.


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Writing 2: It has been suggested that everyone in the world wants to own a car, a TV and a fridge.
IELTS W2. People do not have such a close relationship with their neighbours as they did in the past
Each roles are significant - who should teach kids how to be good members of the society? IELTS W2
Writing 2: Computers replacing teachers / Money Education
Writing 2: Should the government encourage a certain percentage of jobs to be reserved for women?
Writing 2: people think instead of preventing climate change, we need to find a way to live with it
Besides the economy, there are many types of progress worth our attention as well.
Writing Task 2: People claim that not enough of the waste from home is recycled.
Writing Task 1: average carbon dioxide (CO2) emissions per person in four countries
Writing 2: people think that men and women have different qualities to certain jobs
Travel in a group can save money and time, it's pity though that people can't do then what they wish
Writing 2: Despite health warnings, a large number of people continue to smoke
In my country-Taiwan, many high schools encourage students to be a volunteer.
In this modern society, the more languages you can speak, the more competitive you are
To be an athlete is the dream for many - the famous sporty stars usually have an impressive income
Writing Task 2: Visa regulation should be relaxed for overseas students
It can't be denied that internet has currently become the main method for obtaining information
Writing Task 2: young people have no leisure time and are under a lot of pressure to study hard
Latest Answers
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Need help with writing IELTS Essays
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|2,000 sq. ft.
|Property type
|Minimum Stay
|2 - 7 nights
>>> Coming soon - Remodel of kitchen & baths. Access to walk-out basement complete with bedroom, en-suite bath and 2nd kitchen.
Auh-mazing screened room on the dock. 2 - weber gas grills. 1 close to the house and 1 right by the water.
Protected knee deep (sand bottom) swim area for the smaller kids and deep water dock tucked back from the channel to play and float your cares away. Perfect for the whole family!
>>>>>Covered Boat Slip with electric and water at the dock
Self-cleaning Hydropool Model 695 just installed -- come try all the seats and be truly pampered and relaxed!!
------->>>> Child & Adult Kayaks available for renter use <<<<---------
Beautifully landscaped, level lot to the waterfront with both deep water and walk-in access. Covered boat slip available for renter use!!! Plenty of space to park your trailer.
Located on the Public side, Day Dream Retreat has an amazing waterfront with hardscape level access, walk-in to water and a HUGE party dock. Firepit, fan in screened dock area, plenty of sunning room. Deep water for boats and a wonderful, safe swim area tucked back from the main channel but with easy access.
A-frame great room, fully equipped kitchen, huge master suite with Jetted Jacuzzi double size soaking tub and loft bedroom / playroom makes hanging out inside the house almost as fun as hanging out by the water.
Perfect for couples or the entire family, the retreat is located in a small community with the waterfront tucked back from the channel. Discover the wonderful water views combined with the privacy and serenity offered by the beautifully landscaped lawns and surrounding trees.
The inviting great room with its full lakeside windows and cathedral ceiling is a wonderful place to gather and unwind. Snuggle in for a romantic evening in front of the gas fireplace or some me-time in the large master suite with jetted jacuzzi tub and large sitting area with lawn and water views.
You'll be able to enjoy your evenings hanging out on the party dock, grilling, sitting by the firepit or doing something you get pleasure from, rather than pulling your boat in and out of the water. Get an early jump on the fish, too. Lake Anna's sport fishing includes largemouth bass and stripers. Perch and catfish are in plentiful supply as well. Boat rentals, marina services, and professional fishing guides are available nearby. Tell them we're on the public side.
There is plenty to do at Day Dream Retreat and in the areas surrounding Lake Anna, even when the weather is not cooperating. Play a game, watch DVDs or read. We have games, DVDs and books for all ages. Go golfing or wine tasting, tramp battlefields, see Montpelier or Monticello. The nearby State Park has hiking trails and a sandy beach.
Lake Anna, an easy 90 minute drive from DC and less than an hour from Richmond or Charlottesville is one of Virginia's best kept secrets. Its clean waters offer swimming, water skiing and world-class fishing. Nearby attractions include vineyards, golf courses, antique shopping, historic sites, hiking in the State Park and easy access to King's Dominion. Enjoy a romantic retreat or family renewal at Day Dream Retreat. Available all year around.
Day Dream Retreat Amenities:
• Over 100ft of waterfront in a protected safe swim area with party dock and covered boat slip
• Hardscape path to waterfront
• Large deck with awning and exceptional sunset and lake views
• Wi-Fi
• Central air / heat and ceiling fans
• Gas fireplace
• Firepit and 2 gas grills - by the house and at the party dock
• Huge 20x20 screened room on the dock with electrical and ceiling fan
• Covered boat slip for renter use
• Additional 20x20 dock in deep water
• Ample parking and even space for trailer parking
• KEYLESS entry - never worry about having enough keys or losing the only key
• Walk-in access to the water with sandy bottom
• Games, dvds, playhouse kitchen for little guests and reading material for all ages.
• 2 Satellite flat panel TVs with DVD player including TV in the master bedroom and a 3rd TV in the loft (with VCR/DVD player)• Selection of games, books and movies both DVD and VHS
• Master suite with jacuzzi soaking tub
• 2nd bedroom with a double bed (note - no bunk bed as shown in picture), loft with double bed futon
• Truly comfortable trundle bed in the great room sofa makes a double bed
• Fully-equipped kitchen all utensils, plates, glassware, pots and pans including coffee maker, crockpot, steamer pot, blender, etc.
• Easy access to local attractions including Lake Anna State Park with hiking trails and sand beach, multiple golf courses including Meadow Farms (home of the longest hole) and other Locust Grove golf
courses, King's Dominion Theme park, James Madison museum, Montpelier and historic sites.
Owners of The Retreats at Lake Anna - Day Dream and Lake Cabin. Our goal is make it more than just 4 walls and a place to sleep. We want to make a space that you can make memories. We hope you truly enjoy it and find everything you need for a great Retreat.
Andrea purchased this house in 2012
The waterfront and landscaping are wonderful. A swim and dock area for all ages / preferences. Hot tub, firepit and sunset views for year-round enjoyment.
Wood floors, pet friendly, level access to the waterfront, HUGE dock with fan in the covered area, big master suite, convenient aisle kitchen with a large pass thru to the diningroom, protected swim area with both walk-in and jump in access, HOT TUB and WI-FI!
A group of us spent a weekend at Day Dream Retreat for a Mom's Getaway and we had a wonderful time at this home. The house was clean and cozy and the waterfront dock area was a perfect place to enjoy the sunset. We hope to make this an annual tradition!
There's plenty to do in and around Day Dream Retreat. Lake Anna's 13,000 acres provide incredible opportunity for fishing
and water recreation. Bring your bass or jet boat and waverunners.
Located on the public side of the lake tucked back from the channel to provide safe swimming. You'll never have to worry about swimming by the party dock or spending loads of precious vacation time getting to an area suitable for skiing or tubing.
• Swim / lounge
• Boat
• Jet ski
• Water ski
• Fish
• Tubing
• Easy access to local attractions:
• Lake Anna State Park with hiking trails and sand beach
• Golf at Meadow Farms and Locust Grove golf courses
• Paramont's King's Dominion
• James Madison museum
• Monticello an Montipelier
• Historic sites / battlefields
What a wonderful week! We truly enjoyed our week long stay at Day Dream Retreat. Our various activities included: Fishing, kayaking, boating, floating (nice inflated island), hot tubbing (fresh and wonderful) bon fire w/s'mores (we left some wood for the next renters), reading and relaxing and maybe a couple of drinks in the screened in dock & the dock deck. We had cook outs and ordered out from a nearby pizza and Asian restaurant. We also enjoyed dining out at Tims & the Cove. We took a daily run through the back of the neighborhood and out through the adjacent neighborhood each morning. This was a great time spending time with the whole family before the kids had to go back to school. The house was comfortable (Master bed is excellent!) and sufficient for our family and a couple of overnight visitors. The decking around the house is plentiful and a beautiful view as well. We spent much of our time outdoors as one would want to do at the lake.
Notes to owner: There was an intermittent septic scent in the back yard that may have been coming from the neighbors. The outlet over the sink in the master bath was not working. I would recommend a wider entrance from the yard to the dock for better navigation in the dark or for elderly folks.
It was a little private slice of heaven for the week and we would definitely return.
Thanks for the bottle of wine! :-)
The house was clean and the grounds are kept nice. Lots of room, nice hot tub and we loved the boathouse with the screen room. Highly recommended.
Very comfortable, with friendly, helpful and accommodating owners.
We enjoyed our stay at Day Dream Retreat. Our kids, 3 teens, and their friends, had fun swimming, fishing, and kayaking.The deck was certainly our favorite spot with both open deck and covered screened deck. We spent the majority of our time outdoors! We rented a boat during our stay and used the covered boat slip. The lake was beautiful and not very busy which allowed plenty opportunity for water sports with very little boat traffic. Everything was perfect! Thank you, Andrea, for being so helpful and quick to reply to any messages so quickly! We look forward to returning to Lake Anna!
This house has an amazing lake side dock that kept us outside the entire time we stayed there. The screened in porch, comfortable deck furniture, and the outdoor speaker system was amazing. Even with the rain, we were still able to sit out and enjoy the water views and enjoy being outside at the lake. Other than to sleep, we barely left the dock.
I would definitely recommend this home to anyone who loves being on the water!
Where to begin... Andrea, you are so sweet and helpful! I appreciated your wonderful communication so much and willingness to work with us in anyway you could! You went above and beyond. The hot tub was wonderful and clean. The Screened in porch- well WOW! What an awesome touch! Perfect location on the lake- we had ample room to swim and layout. House is a little dated- but will not keep me from coming back! Master bedroom was very large! When you have such an amazing dock by the lake you really don't need or care about anything else! :) Thank you again for your warm hospitality and allowing us to rent your beautiful location on Lake Anna. I can not WAIT to return. (I already looked to book again with my family and was so disappointed to see there was no availability) Highly recommend. You won't be disappointed. :)
|Pet Fee
|$115 + Tax
|$500 Damage Waiver
|$59 + Tax
|Tax Rate
Security / Damage deposit required to reserve. During the summer rentals are Sun-Sun.
Flexible check-in day other than Saturday during the rest of the year.
Martin Luther King, President Days, Columbus Day and Veterans Day have a 3nt minimum.
Pet Fee is $25 PER NIGHT (per 2 pets)


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I spoke with Austria's Radio FM4 on Saturday, assessing both the immediate reactions and the wider significance of Donald Trump's announcement that the US will withdraw from the Paris Accords on climate change.
The discussion considers the objections of political, business, and technology leaders to the withdrawal, the steps that State and local governments may take in response, and Trump's appeal to his base for support.
Listen to Discussion at 12:15
See also TrumpWatch, Day 133: Trump – We'll Leave Climate Change Agreement
TOP PHOTO: Cartoon from Australia's The Age on Donald Trump and climate change