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Category: Writer
Branchwater – Part 3
LuAnne Cooper always did have an ear for gossip and a nose for secrets. She wouldn't say that she was interested in other people's shame, but it was there. Something inherently interesting in other people's secrets.
Her own secrets were something else. The mask she wore was more settled on her face, and she practiced it every minute of the day, except when she was passed-out drunk.
She took to drinking bourbon and branch water after Jack passed. It was his drink. He was a quiet man who liked to sip his drink on the porch. He was a practicing poet, and practicing was the right word. He could never get it right. Comparing the shape of clouds to the slope of a woman's bosoms wasn't poetry, never would be. He liked the young ladies and hid it as well as a skunk hides its smell. She missed him, but he could be an ass, a judgmental ass. His passing was a kind of blessing; everyone saw LuAnne as a heroic, grieving widow. And now she could do as she pleased.
She parked in the back of the grocery parking lot. There was already a car there, and it irritated her that her spot was already taken. She knew the car. It belong to that young Emily Lee, that woman who had a child out of wedlock. Might as well just sew on a scarlet 'A' on all her clothes, not that everyone didn't already know what kind of girl she was. LuAnne knew she was trouble, and the man she was living with was even worse. A mean drunk, and probably a coward. A man like that wouldn't commit himself to poetry; no, he'd be spending his time chasing skirts and bragging about it to anyone who asked. They deserved each other, was LuAnne's thinking. But it was a shame they had a boy would would live his life as a bastard. Other kids could be cruel about such things. And he looked to be a frail boy, no giddy-up in his character, so life was going to be especially mean-hearted.
She pretended to search through her purse. LuAnne was a great pretender. It was a gift to be doing one thing and watching and listening to an entirely different thing. It took practice and she knew she was very well suited for it. "Now where did I put that shopping list?" she muttered in case anyone might accidentally notice her sitting for such a length of time. She fumbled through the purse like she was sifting through diamonds.
She didn't see anyone in the car. The front windows were rolled down a little to let in fresh air. It was going to be another hot one, and tramps like Emily Lee wouldn't have anything valuable in her car, so it wouldn't be locked. It was practically an invitation for some hoodlums to steal it. So LuAnne would be a Good Samaritan and stay parked until Emily came back, just to make sure no joy-riding teenagers didn't get the wrong idea.
Her eyes scanned the parking lot, the sidewalk in front of the grocery, and the other cars that were parked closer to the store. She didn't see anything, so she dipped one more time into her purse and pulled out her silver flask. A little good-morning pick-me-up never hurt a soul.
She thought she saw movement in the backseat of Emily's car, but it could have been a flouncing shadow from the pecan trees that bordered the lot. A breeze blew through them, and it was a dry breeze. LuAnne took a very quick sip, eyes observing every shadow, every moment, and then slipped the flask to the bottom of her purse.
Then she saw young Emily Lee exiting the grocery. She was carrying a single shopping bag and seemed so distracted. She may have even been talking to herself, she looked so harried. But never mind. LuAnne saw her, but that didn't mean she herself had to be seen. LuAnne put her Oldsmobile in reverse and drove around front to another parking spot. She doubted the girl had even noticed, she was so distracted and distant.
"Poetry, Jack," she said to herself. "Why did you ever think you knew anything about poetry?"
Branchwater – continued
She parked far in the back of the lot, as far from the street as she could. People gossiped and they pointed, nothing polite about it, but even in their kindness, no matter how deliberate, you could never escape their looks, or their pity. She rolled down the windows some. There wasn't much shade, not yet, but it was early and it wasn't as hot as it was going to get. She looked around to the back and saw that Sammy was still awake. He was so quiet. Not even a hum or a sing-along with the radio.
"You be all right, Sam? Mommy's just going to go inside the grocery and get some hamburger for tonight. Since you've been such a special little boy, I'll get you a box of Cracker Jacks. Okay?"
Sammy nodded, but she still wasn't sure if he was answering her with that nod, or if his head just weighed too heavy. His eyes were puffy from being up all night with the pain in his wrist, but he never cried out once. It was spooky.
"Okay, honey, I'll be right back. Don't open the door for anyone." She hesitated for a moment. Should she take him inside the grocery? But she dismissed the idea. That was silly. People talked and people pointed, and that would upset Sammy. And her. She was just going to be gone for a couple of minutes, and she was going to keep her mouth shut. No one had to know how scared she was that things were going to hell again between her and Henry.
If she said anything, it was going to stay inside her head. No one needed to know any of her thoughts.


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Anavar Steroids is Popular in Venezuela, Nevertheless Anavar Steroids is Very Tough to Discover in Local Stores in Venezuela
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Anavar cycle
The information included herein is acquired from tests where the topics did not have other courses of steroids after Anavar cycle. The majority of these research studies were performed on young boys and older males. Taking Anavar on these guinea pig revealed that age plays no function in the effectiveness of this substance. If you follow the advised procedure, you can lose a great deal of fat and keep most (if not all) of your revenues between cycles. This makes it an excellent steroid for professional athletes who are evaluated for anti-doping controls and which need to remain tidy during their sports season. Anavar is likewise a great option for a dry cycle in the spring to be on top at the beach. In this context, you can utilize up until early summertime and remain dry throughout the entire beach season!
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In conclusion, Anavar may be ideal for use between cycles (At really low dosages of less than 10mgs), or for dry cycles and taking pure force (50-100mgs).
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subset: commoncrawl


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How I Cleared My Acne - Kandy's Cakes Life & More
My journey through this thing called "Adult Acne" has been a rough journey for me. All throughout my younger years I had reasonably clear skin. An occasional small pimple from here to there, but nothing serious. So what changed? My hormones were all over the place when I was pregnant with my son and I ... Read More about How I Cleared My Acne
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Recent Posts
Speaking of HealthCan laser resurfacing erase acne scars and blemishes?February 22, 2019
Speaking of HealthBusy mom doesn't let broken wrist — or winter — winFebruary 22, 2019
Speaking of HealthIs it an allergy or the common cold?February 22, 2019
New disc golf course gives all ages a challenge
by Amy Mittlestadt
Menomonie, Wis.
Disc golf is one of those activities that I've always thought looked cool but had never tried because I have a young family. As a mother of three (ages 8, 6 and 4), I'd never made the time to research the rules of the game or the equipment I'd need to play. For goodness sake, I didn't even know how to throw the disc.
When I heard about Mayo Clinic Health System's disc golf course grand opening event at Menomonie Middle School earlier this summer, I signed us up. What a great way to get a taste of the sport without making any effort other than showing up on time.
At the event, not only did we get hooked on a new activity that is low-cost and is great way to keep us moving, we learned the basics of the game and skills. Even my 4-year-old thought it was fun and got a kick out of throwing his disc. Since the event, we've only made it back to the course once, but the kids have enjoyed throwing the discs at makeshift targets around our country home. My 6-year-old is working to perfect his drive.
If you're like our family and don't know where to start, don't worry! Everything you need to know (rules, technique, course map and score cards) is outlined at the beginning of the course at the Menomonie Middle School…all you need to do is show up with a disc in hand.


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Furthermore, carefully consider your likely attendees, and what schedule would be attractive to them. For example, if you're planning on teaching a tutoring class, you obviously couldn't schedule it during school hours. Likewise, a class aimed at mothers of young children will either have to include babysitting services or be scheduled at night, when they're more likely to have help with the kids. Find the delicate balance of times that fit your prospective students' schedules as well as your own.
Hey wanted to reach out to you I am trying to network with people and help Them at the same time. I thought this article was awesome and anyone would had a open mind about these great ideas would definitely want to take a look at this great opportunity with saving and making money wanted to see if we could contact through email and mine is email@example.com hope we can network am here to help people out and change lives like this article can do.
Drive for Uber or Lyft: If you're in a locale where you can find Uber or Lyft (or even one of the many competitors around the world such as China's Didi), you could easily make a respectable income. The hours are flexible and you can work as you see fit, making it perfect even if you currently have full-time employment but are looking to make some money on the side.
They often expect you to commit to working a certain number of hours per week, which is generally part-time. They will pay you an hourly salary for that work, so it is really more of an at home job situation than it is in an entrepreneurial way to make money online. Still, if you want to get involved in political activity, and you have the time and motivation, this could be a way to monetize that passion.
Our first overlooked opportunity is selling your knowledge. In this instance, we are talking about creating a course or eBook that you can make available for purchasing online. Because of the automation available today, you may be able to put in the work once when creating your packaged information and then enjoy those checks coming in for months or years to come.
When was the last time you went to a new restaurant without looking it up online beforehand? Or bought a product that didn't have at least a few 5-star reviews? It seems like more and more our world is run on reviews. And you can make money online by writing them. Get started by creating accounts on sites like Vindale research, Software Judge, FameBit, CrowdTap, Influence Central, and Modern Mom. However, before you run off and start writing, be sure to check the small print on each of these sites. Writing reviews isn't a huge source of guaranteed income and you want to make sure that it's worth your time before you get going.
The best part is that people who use bed and breakfasts are more likely to pay more for the experience. The challenge is that there's a lot of competition in this field, so if you think earning money this way is right for you, you'll have to set up your home in a way that makes for a memorable experience for guests. Here's a checklist to get you started:
Similar to a virtual assistant, you'll need to have very strong organizational and communication skills if you want to become a social media manager. It helps to be a strong user on Facebook or Twitter, but it might be even more important to know how to use social media insight tools, including HootSuite or SocialFlow, Facebook Analytics and more. Just like with a virtual assistant, you want to be able to communicate what your efforts are targeting and what your campaigns have accomplished so your employer can recognize your value.
One of the most important internet marketing strategies is to develop every customer's lifetime value. At least 36 percent of people who have purchased from you once will buy from you again if you follow up with them. Closing that first sale is by far the most difficult part--not to mention the most expensive. So use back-end selling and upselling to get them to buy again:
If you have skills that are in demand, you can always pick up odd jobs around your neighborhood, networking in the real world to find real-world jobs. But don't stop there! There are now so many ways to use the Internet to find small jobs. Short task sites offer diverse ways to find skilled and unskilled jobs both online and in the real world--shopping and performing price checks, cleaning, repairs, writing, editing, translation, transcription, data entry, website usability testing, social media tasks, surveys, and online research.
You've probably heard the overused term "pivot to video" at some point, which is both a joke about and an acceptance of the fact that many publishers are pushing their resources into video. Video advertisements are more expensive to buy than banner ads because they lead to higher click-through rates, which means a business can potentially make a lot more money through video than through other forms of content. So, if you can create great videos that make people want to watch and that drive ad revenue or subscriptions back to a website, you can become a very valuable asset.
A blog highlights your technical ability and showcases your ability to write blog posts. Your blog can be about different topics than those you write about for your clients. In fact, it should be on a topic that interests you. Visitors will see that you can not only write, but you can also build an online community. A good blog has the potential to earn you many referrals for more clients.[24]
Skill. If you're going to sew for other people, your skills need to be far above average. If you're a beginner or an average seamstress, wait until you improve their skills before attempting to earn money in this type of business. If people are going to trust their wedding dresses or their favorite sports jacket to you, you must be able to handle them with care and the utmost skill.
Blogs are one of the most successful ways to start an online business. Bloggers like Darren Rowse, John Lee Dumas and Pat Flynn are making six-figure incomes, and they are not alone. Our founder, Syed Balkhi, has built an eight-figure online business that started with a blog. There are also thousands of bloggers running very successful blogs as their full-time online business.
A lead magnet is basically a piece of content that you give away for for free to potential customers, in order to capture their attention and convince them to hand over their contact information. Most people aren't going to sign up to your mailing list just for the sake of it, so a lead magnet allows you to ask for something in exchange for something your audience finds valuable.
Becoming a real estate agent and earning your real estate license not only means you can work from the comfort of your living room, but you are also your own boss. Earning a license doesn't mean you have to start as an agent; coordinators are licensed and versed in all legal matters relating to buying and selling. Coordinators work with vendors, agents, and lenders and arrange property showings and deals.
Choose your niche and check for demand: The golden course combination is when you can find an in-demand niche that aligns with your skills and unique experiences. A great way to do this is to use Google Trends and Google's Keyword Planner to look for average monthly search volume for keywords related to your proposed course content. Are people actively looking for high-quality information about this subject? Of course, if you're already creating content for a blog, coaching service, or a site like Medium, you can test demand this way for free just like Bryan did.
Upwork: This website offers a great marketplace for selling just about any professional service. You don't need a merchant account, website of your own or anything else for that matter. All you need to do is be able to provide a high-quality service at a reasonable price. But be informed, you will have to compete with many others that are constantly bidding on open jobs.
Before you really roll up your sleeves and monetize your personal or professional skills, why not right-size your life? Selling your unwanted stuff is a great way to downsize and declutter your life while earning some income on the side. If you're transitioning to full-time work-at-home status, that income could provide a critical boost to your plans for a proper home office, or allow you to maintain your lifestyle during lean times without resorting to voluntary simplicity.
White labeling products involve purchasing pre-made products from a supplier and then adding your own labeling and branding. Products could range from candles to gym equipment or even tea, but all will come without labels, allowing you to create your own new range of merchandise. Most suppliers will advertise the fact they offer white labeled goods on their websites, so pick your niche and then find the right supplier and product for you. Once labeled, products can be sold via sites like eBay and Amazon, or from your own eCommerce store (discussed in a moment).
You have likely heard of subscription boxes such as Birchbox and Julep. While almost anyone can start a subscription box service, they can be incredibly labor-intensive and the profit margin usually isn't so great for those operating on a small scale. Did you know you could start a subscription for your knowledge that's almost pure profit? With sites like SubHub, you can offer a monthly membership offering anything from meal plans to workout plans to crocheting patterns and beyond. The sky is the limit. You do need to provide new content on a consistent schedule to keep your customers happy. But if there is something your friends are always looking to you for new ideas, you may have an easy little side business on your hands.
If you have a fondness and talent for taking pictures you can make extra money online by becoming a stock photographer and selling your images to a stock photo company like ShutterStock or iStockPhoto. You'll get royalties every time someone licenses an image you've submitted. To really be successful, build your own photography website to be able to showcase your portfolio and start getting higher-paid private corporate work.
If you're passionate about writing and feel strongly about certain subjects, type your way to riches by creating your own blog. Launching your own blog doesn't require a great deal of technical or computer skills. It is important, however, that you do know what you're talking about relative to the subject you're writing on. Over time, you'll start to develop an audience since people will trust your expertise and knowledge.
Breaking In. Many people find that once they've completed their training, getting their first job can be difficult because many companies require a minimum of two years experience. Many newbies start out by volunteering to get some history under their belt. It's not impossible to land a job fresh out of school, but you'll need diligence and persistence, and probably a little luck.
Keep in mind though, you don't need a website to do sponsored content since you can also get paid if you have a lot of social media followers. My wife has a pretty big Instagram following, and she gets all kinds of sponsorships. Not only does she get paid in cash, but we get a lot of free stuff, too. We've received free rugs, free lights, and free carpet cleaners. She only promotes things she loves though, so this strategy works really well for her.


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Job Description
The Senior Product Manager (SPM) position leads short & long-term strategic marketing responsibility for key growth product therapies. The SPM works closely with the Vice President of Marketing Wound Care and Urology and across the organization to implement marketing plans, develop and deploy programs, and manage specific projects in support of category and product management.
1. Responsible for attaining revenue and gross margin budget for assigned product therapies
2. Forecast market direction and companies position with market
3. Maintain a solid understanding of the market by monitoring the competitive market, pricing, and reimbursement information, identifying trends or changes that will impact business, and recommending actions and contingency plans to maximize opportunities
4. Perform benchmark analysis, company to market, develop executable plans in collaboration with sales management
5. Conduct regular product portfolio analysis and makes recommendations on strategic and tactical plans to align with shifts/trends in the market
6. Create and implement marketing programs and market development initiatives targeted at key customers to grow the assigned product therapy lines
7. Drive the development of business strategies by capturing and mining market insight and translating it into actionable, differentiated programs
8. Develop product promotional materials to support new products, campaigns, product and reimbursement education
9. Manage distribution channel marketing initiatives, including product catalogs and advertising schedule, as well as coordinates and implements industry tradeshows
10. Develop and support sales training and materials, clearly communicating objectives and recommended priorities to achieve sales growth
11. Ensure all programs are aligned with company�s vision, business objectives, and corporate brand
12. Build and manage relationships with vendors.
1. Performs additional duties as directed
2. Ability to travel up to 20%
� BS/BA in Business or Marketing required; MBA and/or professional credentials preferred
� Minimum, seven (7) years healthcare marketing experience required; demonstrated success in urology or wound care marketing management preferred.
� Demonstrated ability to work across functions to prioritize and drive strategic objectives
� Excellent oral and written communication skills
� Excellent analytical skills including, Excel, Cognos, Access, Salesforce.com
� High degree of initiative and self-motivation with a strong sense of accountability
� Ability to identify, analyze and solve problems with minimal direction and make decisions with confidence
� Aptitude to successfully prioritize and manage multiple tasks while adhering to deadlines


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301 Standard ButtonLok Drill Driver
£27.00 inc.Vat | £22.50 ex.VAT
This 301 Standard ButtonLok Drill Driver has been specifically designed to fit with the Rodtech Steel ButtonLok system.
9 in stock (can be backordered)
|0.066 kg
|65 × 20 × 20 mm
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Be prepared by having the set of scrapers at a reduced price. These will scrape soot off register plates and scrape tar from chimneys.
These 12mm rods are highly flexible and hard wearing. Ideally suited for flues 125-200mm, such as lined appliances including stainless steel flexible liners.
This 900mm Inglenook Super Scrub head is designed to fit onto the Rodtech Click rod system, to allow cleaning of the largest flues seemingly effortlessly.
This versatile and easily adaptable item has many uses when chimney sweeping problematical flues or when duct cleaning horizontal shafts.


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The government coalition ( MR, N-VA, VLD and CD&P) collapsed at the end of 2018 due to splits over the UN migration deal. The N-VA Ministers all left the government, leaving the Liberals (MR, VLD) and the Flemish CDs trying to keep a minority government alive until May when the country will hold national and regional elections on the same day as EP ones. While most parties have now agreed on their tete de liste, there are still some decisions to be made due to the fact the EP elections are seen as secondary in comparison to the federal and regional ones.
Given the large number of parties (12) fighting over a limited number of seats (21) there is not expected to be any great shake-up of seats. The polls indicate that the N-VA will hold onto their 4 seats and that despite losing votes, the French speaking Socialists (PS) and Flemish CDs should hold onto their respective 3 and 2 seats. The big losers in the EP elections look like being the Liberals, with both the Flemish (VLD) and French (MR) set to lose a seat each. The Greens will likely gain a seat (2 to 3) and the far left PTB look set to win their first seat.
The trio of elections due in May follow hard on the heels of the local elections in October 2018 which fell in with the trend across Europe of the main traditional parties taking a beating. The Socialists, Liberals (MR) and CDH (EPP) all suffered losses in the French-speaking part of the country. In Brussels and Walloonia it was the Greens who emerged the biggest winners of the night and the far-left PTB made major advances at the expense of the Socialists.
The picture in Flanders was less dramatic, with the N-VA remaining the biggest single market and conserving the major gains made at the last elections. Flanders remains firmly anchored to the right, with the N-VA (ECR) and CD&V (EPP) and Open VLD (ALDE) dominating.
Zieke zelfstandigen moeten binnenkort maar 7 i.p.v. 14 dagen wachten op een uitkering. 'Zo zijn onze zelfstandigen beter gewapend tegen inkomensverlies bij ziekte', aldus @Nelelijnen en @FrankWilrycx.
La prise en charge au quotidien des personnes avec un #handicap est lourde pour les #familles! Celles-ci doivent pouvoir souffler via "l'offre de répit", pour accompagner leurs proches sur le long terme #BienEtre
Ce jeudi, le Parlement belge prendre en considération la proposition de loi de la Députée @vanessmatz #BanqueCllimat @larrouturou #ChangeTheWorld #Act @Cedricdumonceau
1000 milliards pour le climat. Avons-nous un meilleur investissement à faire pour les années à venir ? #AngelaMerkel, @EmmanuelMacron, qu'attendez-vous ? #ClimateChange #PacteFinanceClimat


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Montana Fish, Wildlife and Parks
Montana's 2018 paddlefish season will close at 9 p.m. on Friday, June 8 on the Yellowstone River and lower Missouri River downstream of Fort Peck Dam.
On Wednesday June 6 at 4:00 pm the estimated harvest of paddlefish was 825. By days end Friday June 8, the estimated harvest will approach the harvest target of 1,000 paddlefish. Anticipating that the harvest target could be approached on Friday, the Fish & Wildlife Commission authorized the season closure.
Following the harvest closure, catch-and-release paddlefishing will be allowed only at Intake Fishing Access Site, for 10 consecutive days, from 6 a.m. to 9 p.m. daily.
Bozeman/Butte Recreation Report by Bob Ward's Sports & Outdoors 2.15.19
By angelamontana
Helena Recreation Report by Bob Ward's Sports & Outdoors 2.15.19
Big Free Seminar is tomorrow at Bretz/Missoula!
Male mountain lion hunting to close in district 109
A First-Person Account of a Grizzly Mauling (by Brett French)
Canada Lynx Footage…because they're cool [VIDEO]
By Montana Grant
Central to Eastern Montana Fishing Report 2.13.19
FWP announces hunter education class in Butte
Wolf Vs. Man
Man fined for shooting wolf in national park
By Moosetrack Megan
Yellowstone recruiting for 2019 Youth Conservation Corps program
Yellowstone Park documents third busiest year recorded
Kit's Tackle coming to Bretz Missoula for Free Seminar this Saturday
The Snow Roller Phenomenon Appears in Idaho..
Elk shoulder seasons to end Feb. 15
Ice Fishing for Burbot in STYLE [VIDEO]
Field Day Set in Great Falls for Adult Online Hunter Ed. Students
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Have a great and cozy interior is a subject of pride. With some little works and effort we may produce the ambiance of the house more wonderful. For this reason this luxury staircase architecture can offer creative ideas as a way to furnish your home more stunning.
Remember with this luxury staircase architecture, it is also better to look for the advice from the architect, or get tips on the internet or book first, then choose the good one from every design ideas then combine and put together to be your own themes or designs. For make it simple, make certain the styles or themes you will opt for is perfect with your own personality. It will be perfect for your home because of based your own characteristic and taste.
These luxury staircase architecture brings variety of layout, setup, decor styles. This collection from architects or experts can help to make beautiful inspiration design, colours, decor, and furniture for your home project, layout. Enhance the house by your own decors or themes can be the most useful things for your space. It is perfect that entire room will need a certain decor where the people will feel edgy and safe by the layout, decors or themes.
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Legal Counsel
This global retail brand is seeking an experienced Commercial Lawyer to join their fast-moving Legal team.
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Commercial Solicitor
The Premier League's legal team is looking for a commercial solicitor to support the Head of Legal – Commercial & Compliance.
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Inhouse Lawyer
Are you commercially astute, able to balance risk and bring clarity to complexity? This could be the perfect opportunity for you.
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General Counsel
Our client, a forward thinking and fast growing retailer are now looking to recruit a General Counsel and Head of Legal.
In-house commercial lawyer – 2-5 yrs PQE - Manchester/Leeds
In-house commercial lawyer – 2-5 yrs PQE - Manchester/Leeds Our client is a large international law firm that is looking to bring in an accomplishe...
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Strong commercial team in Manchester seeks solicitor for excellent development opportunity in a truly joined up national team
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Commercial PSL Lawyer - Legal 500 FirmIf you're looking for a role with a difference then this could be the perfect opportunity for you.
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An opportunity to join an international business services organisation based in Manchester has arisen for a lawyer with 1-4 PQE.
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Enter your email address in the form below to receive this "best of business" article from Bruce Whitfield's The Money Show every Friday morning in your inbox.
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Y8 Parents Evening
DATE CHANGE: Please note that the date for the Y8 Parents' Evening has been moved from from Wednesday 13th February to Thursday 7th March 16:00 - 19:00.
Change to Autumn half term holiday 2019
From next academic (starting September 2019) APA will move to a two week October half term holiday. Please be assured there will be no loss to teaching time as we would return to school straight after the August bank holiday and break up one day later for Christmas. To view the new dates please click here
Year 6 Transition 2015... We look forward to seeing you next year!
Ark Putney would like to extend a huge thank you to all the Year 6 students with offers who came to visit us yesterday. We hope you all had a great day of activities and we look forward to you joining us over in our shiny new renovated building in September.
If any parents or pupils would like to come and visit us again or have any questions they would like to ask about the school please feel welcome to email our Vice Principal, Jackie White, at firstname.lastname@example.com


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Gregg Mooney of Leadership Max and Jackie Martin of A Matter of Motivation, certified John Maxwell Team coaches, speakers and trainers, proudly present
A half-day Leadership Simulcast Encore Event (videotape replay) produced by the John C. Maxwell Company.
Online ticket sales end day before event. Fees added to pricing shown.
- Advance single tickets $59 through Jan 18, then $79.
- Advance round table of 5 seats $260 through Jan 18, then $325.
Doors open at 8:00 am, program begins at 8:30 am.
LOCATION: THE JOHN C. MAXWELL LEADERSHIP CENTER at 12STONE CHURCH
Note that 12Stone Church is not affiliated with any entity, group or individual producing or presenting this event.
You and your team will get:
- Two sessions of about 30 minutes each of teaching with John C. Maxwell, recognized six years in a row as the world's top leadership guru, on John's new pending book, Leadershift: 11 Essential Changes Every Leader Must Embrace.
- About 30 minutes of teaching with Carly Fiorina, former CEO of Hewlett-Packard, on how the shift you make today affects your future opportunities.
- About 30 minutes of teaching with author and speaker Daneil Pink on how to learn and harness your own sense of timing to make better decisions as a leader.
- About 30 minutes of teaching with professional adventurer and serial entrepreneur Debra Searle on how to tap into your courage to achieve things you just might think are impossible.
- About 30 minutes from world-renowned film-maker and entrepreneur Tyler Perry on the shifts he had to make throughout his career.
Approved for 3.5 contact hours (0.35 CEU) from University of North Georgia, must sign in online after event and pay separate fee. Website will be provided at the event.
NOTE: Attendees may not film, videotape, photograph, or record the event in any media whatsoever.
Just off Satellite Boulevard at Sugarloaf Parkway and I-85, convenient to Gwinnett, Hall, and Dekalb counties. Table seating and FREE PARKING
John Wesley statue at The John C. Maxwell Leadership Center at 12Stone Church
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Have you got an old whiskey barrel at home that you haven't used for ages? If yes, this project is for you. You can make a really beautiful coffee table from that old whiskey barrel in a few easy steps. Apart from a coffee table, whiskey barrels can also be used to build several other furniture items. But that is a talk for later. Here, we will discuss how to make a coffee table from a whiskey barrel.
These things may be tiny in size, but building one is not that easy. It takes some serious woodworking knowledge and skill to build a nice wooden mobile stand. When I first saw one online, I just couldn't resist thinking of buying one. But when I saw the price, I was forced to rethink. Also, a woodwork lover like me cannot be contained with just one piece and I was not willing to spend on more than one. So instead I decided to build myself one. Yes, it took some doing but the final result was satisfying. Luckily, I found this awesome tutorial online that helped me build my first ever wooden phone holder.
The beauty of this project lies in the simplicity. All you need are 3 pieces of wood of your choice (though we must admit natural hardwoods will look incredible), sanding block, clamps, wood glue and finishing product. The hardest step of the whole tutorial is measuring – as always, measure 9 times, cut once! You wouldn't want to finish your project and then realize it doesn't have enough space to fit your DVD player, would you?
When it comes to woodworking for beginners, I think it's important to just learn how to use a few of the most essential woodworking tools for beginners. There are so many awesome tools available on the market today, it can be quite overwhelming as well as expensive to try to buy them all and know how to use them. Once you learn the basics of the most essential tools you will be able to start building in no time and feel comfortable learning any other new tools in the future.
Some tools required to build a picture frame are a table saw, miter saw, measuring tape, wood glue etc. A table saw with a backing board and miter gauge can be used to get the right angle and lengths of picture frame every time. You can use builders square to arrange the final cut pieces before nailing, screwing or gluing. Check out the video tutorial below for more details.
Examples of Bronze Age wood-carving include tree trunks worked into coffins from northern Germany and Denmark and wooden folding-chairs. The site of Fellbach-Schmieden in Germany has provided fine examples of wooden animal statues from the Iron Age. Wooden idols from the La Tène period are known from a sanctuary at the source of the Seine in France.
Build this handy stool in one hour and park it in your closet. You can also use it as a step to reach the high shelf. All you need is a 4 x 4-ft. sheet of 3/4-in. plywood, wood glue and a handful of 8d finish nails. Cut the plywood pieces according to the illustration. Spread wood glue on the joints, then nail them together with 8d finish nails. First nail through the sides into the back. Then nail through the top into the sides and back. Finally, mark the location of the two shelves and nail through the sides into the shelves. Don't have floor space to spare? Build these super simple wall-mounted shoe organizers instead!
Do you want to use an oil stain, a gel stain, a water-based stain or a lacquer stain? What about color? Our ebook tells you what you really need to know about the chemistry behind each wood stain, and what to expect when you brush, wipe or spray it on. It's a lot simpler than you think! This is the comprehensive guide to all the varieties of stain you will find at the store and how to use them.
If you have to pick up long lengths of wood from the lumberyard, throw a spring clamp in the back of your vehicle. Use the clamp to attach the warning flag to the end of the protruding lumber. The clamp's easy to slip on and off, and you won't have to fuss around with staples, nails or string. — Steve Parker. Plus: Learn more about how to transport large items in your truck.
Cutting a miter joint that closes up perfectly and maintains a 90 degree angle is really satisfying. Unfortunately, it doesn't always happen. Here's a quick fix for a slightly open miter joint; rub the shank of a screwdriver along the miter at a steep angle, from both sides of the joint. Chances are, you'll be the only one that knows it wasn't perfect to begin with! Try this amazing miter project!
Always nice to see project ideas. Yet, to make a living while woodworking all projects need to be scaled up so that one can actually earn enough to survive and compete against the flood of Chinese imports and others. Substitute products made from plastic, metal or wood are a common place and normally cheaper due to mass production and human rights violations. Politicians don't care about the disappearance of many of America's Cottage Industries and most consumers don't care as well.
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The progenitors of Chinese woodworking are considered to be Lu Ban (魯班) and his wife Lady Yun, from the Spring and Autumn period (771 to 476 BC). Lu Ban is said to have introduced the plane, chalk-line, and other tools to China. His teachings were supposedly left behind in the book Lu Ban Jing (魯班經, "Manuscript of Lu Ban"). Despite this, it is believed that the text was written some 1500 years after his death. This book is filled largely with descriptions of dimensions for use in building various items such as flower pots, tables, altars, etc., and also contains extensive instructions concerning Feng Shui. It mentions almost nothing of the intricate glue-less and nail-less joinery for which Chinese furniture was so famous.
Keep in mind, there are no perfect boards, but try to always use the straighter boards and avoid warping boards. Also, Brandon and I have found that when it comes to picking out lumber at Home Depot and Lowes, they tend to stock up on fresh boards a few days before the weekend starts (so Thursday/Friday). And then, on Sundays and Mondays, the boards are usually really picked over and there isn't a good selection. Just another tip to keep in mind!
Here's a traditional Swedish farm accessory for gunk-laden soles. The dimensions are not critical, but be sure the edges of the slats are fairly sharp?they're what makes the boot scraper work. Cut slats to length, then cut triangular openings on the side of a pair of 2x2s. A radial arm saw works well for this, but a table saw or band saw will also make the cut. Trim the 2x2s to length, predrill, and use galvanized screws to attach the slats from underneath. If you prefer a boot cleaner that has brushes, check out this clever project.
Finding affordable lumber has always been a mainstay for woodworkers, and when you tie our dwindling natural resources into the conversation the time is right to look at milling your own lumber. This seven-part weekly video series takes you through how to find lumber, how to operate a sawmill, details on types of sawing methods, stickering and drying and ultimately advice on using a mill as part of a business. Learn what you need to know to understand Milling Your Own Lumber.
Among early finds of wooden tools are the worked sticks from Kalambo Falls, Clacton-on-Sea and Lehringen. The spears from Schöningen (Germany) provide some of the first examples of wooden hunting gear. Flint tools were used for carving. Since Neolithic times, carved wooden vessels are known, for example, from the Linear Pottery culture wells at Kückhofen and Eythra.
The procedure is very easy to understand and follow for anyone with a little woodworking knowledge. Make sure to collect all the items you need before you start with the project. You may even ask Tracy your queries directly in the comment section of the tutorial post. Or you can ask them here. Either way, I hope that you manage to build this one nicely.
Popular and easy to work with, cherry is in high demand for its reddish-brown color and ease of staining and finishing. Cherry likely won't be at the local home center, but should be at a lumberyard for a somewhat expensive price.[12] This hardwood is a very common material for furniture, and is resistant to normal wear-and-tear, but it is best for indoor pieces.[13]


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I learned from this to focus on the body weight exercises. I never understood why I could lift a lot of weight, but felt weak when it came to dips, pull ups, push ups etc. Normally I spend 2 hours in a gym: 20 min jogging, 80 min lifting, 20 min jogging, 5 days a week. After reading this I'm excited to incorporate HIIT training in addition to mobility training on my off days, because I think I was wasting a lot of time and effort. I can push way harder on lifting days without the jog beforehand, so I'll also be able to make the most of 60 minutes…
Unlike your boobs, your glutes are loaded with muscles that are capable of growing larger, so you can score the curvy butt of your dreams. Obviously, if you want those muscles to grow, you need to work them, says Tony Gentilcore, a certified personal trainer and strength and conditioning specialist, and co-founder of Cressey Performance in Hudson, Massachusetts. To score a bigger booty, he says to start by doing glutes-focused exercises, like the glute bridge and squats, while progressively adding more weight. (Gentilcore says you can do this by holding a barbell or dumbbells on your hips for the glute bridge and by holding a dumbbell in each hand for the squats.)
Yes, you can pack on size while only doing bodyweight exercises – I did it while traveling the world – and gymnasts train mostly with bodyweight movements. However, this can feel like playing Halo on Legendary difficulty. It can be done, but damn it can be challenging – especially for lower body movements. If your sole goal is to get bigger as fast as possible, access to a barbell for squats and deadlift is almost a requirement.
The first thing you need is a weight training program that signals the muscle building process to begin. Research has shown that a well designed program will generate this "signal" via a combination of progressive tension overload (as in, getting stronger over time), metabolic stress (as in, fatiguing the muscle and getting "the pump"), and muscular damage (as in, actual damage to the muscle tissue itself).
2. What's your training like? Are you crushing 25 sets for chest like the average juiced out bodybuilder? If so, there's a pretty good chance you might be working above your MRV (maximal recoverable volume) and as such any physiological adaptation which could have taken place is going to be minimal given the cellular environment which occurs in a state of functional overreaching.
Most of us have lives, or jobs, or school, or family, or whatever else that puts some kind of limit on when and how often we can work out. For example, are there certain days that you are able to work out on, and certain days you aren't? Are you able to train 5 days per week, or would 3-4 be more ideal? Choosing a split that suits your personal schedule and is as convenient for you as possible will be crucial for adherence, and without adherence, nothing is going to work.
The real problems begin, however, in poses requiring full extension (straightening) of the hip joint. These poses include backbends such as Setu Bandha Sarvangasana (Bridge Pose) and Urdhva Dhanurasana (Upward-Facing Bow Pose), where both hips are extended, and standing poses like Virabhadrasana I (Warrior Pose I) and Virabhadrasana III (Warrior Pose III), in which the legs open forward and backward (front leg hip flexed, back leg hip extended). In all these poses, tight hip flexors can cause painful compression in the lower back, a fairly common problem in backbends.
This is a great, functional exercise, and one I have written about in the past. The basic glute bridge is simple, just lay on your back with your knees bent, lifting your hips in the air. This is an excellent starting point, but most of you will quickly need to move on to more challenging variations to really get your glutes fired up. Check out my two favorites:
After all, if you're doing more reps in a set, the weight would obviously be lighter and the intensity level lower. If you're doing fewer reps in a set, the weight is obviously heavier and the intensity is higher. In addition, how close you come to reaching failure – aka the point in a set when you are unable to complete a rep – also plays a role here.
A muscle imbalance—when one muscle is stronger than its opposing muscle—can limit your ability to exercise effectively, and could lead to injury down the line. "It's important to recognize whether you're really working the muscles you think you are and recognize if you've developed an imbalance that alters your movement pattern," says Eric Ingram, physical therapist at Louisiana Physical Therapy Centers of Pineville. One common imbalance in women is stronger quads and weaker, tighter hamstrings, thanks to prolonged sitting, high heels, and improper training. If you suspect you have a muscle imbalance, make an appointment with a physical therapist, who will prescribe exercises to even you out.
How to do it: Begin with your head, neck, and shoulders comfortably fixed against a stability or Swiss ball and both feet firmly planted on the ground, knees bent at 90°. (This is also known as table top position.) Either stretch your arms straight up above your chest with your hands clasped to maximize the balance and stability challenge, or down on either side in case you begin to slip or tip over. As with the other bridge motions, simply lower your hips toward the floor then drive them toward the ceiling. Lower and repeat.
Lie on your back with knees bent and feet flat on the floor. Lift your hips to come into a bridge position. Lift your left leg off the ground and extend it in front of you, keeping your pelvis level. Inhale as you slowly lower your hips toward the ground. Exhale as you drive your right heel into the ground and lift your hips. Do 10-12 reps. Switch sides.
Are you sitting right now? Squeeze your buttocks, then release them: You should feel them tighten, then slacken. While slack muscles aren't necessarily a bad thing—all of our muscles shouldn't be firing at all times, after all—resting all of your body weight on your slack glute muscles (as you do when you sit) creates a lengthening of the fascial tissues within and surrounding the glutes, which weakens the gluteals' natural tension. When the buttocks are excessively weak, the quadriceps and hip flexors have to work harder to compensate, and these muscular imbalances often sneakily follow us onto our mats to cause problems and pain. Want help? Try these poses:
5. Feel free as a bird. Open up those hips with yoga's pigeon pose! Start on all fours with hands below the shoulders and knees below the hips. Bring the right knee forward until it touches the right hand and place the leg flat on the ground across the body (the right foot is now on the left side of the body, parallel to the front of the mat). Drop left leg to the ground, and extend it back with toes turned under. Keep the hips level, inhale, and walk hands forward. Exhale, and fold the torso over, lowering elbows to the floor. Stay in this position for 5-10 breaths before coming back up to switch sides.
If you don't know, muscles can hold more weight during the eccentric than the concentric. This means one should increase the weight on the way down. Again, this means one should not use the same amount of weight they used on the concentric for the eccentric. It's a waste of time to use the concentric weight and just go slow with it to make it feel heavier. And trust me, I always say: make light weight feel heavy. But, if one actually did make light weight feel heavy, then everything would change. For example:
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This leaves you frustrated and yes……….with consistently tight hip flexors. A crucial step is often missed with trying to stretch away tightness or pain. Before anymore blame is placed on the hip flexor muscle, it needs to be properly assessed. Then after an assessment is performed you can determine what the right hip flexor exercise for you to do is.
Sure, using a more effective workout routine or diet plan will work better/faster than a less effective one. However, even when you're doing everything just right and you've optimized every single major and minor factor to work as quickly and effectively as possible (which I'm going to show you how to do), the simple fact is that you're still not going to build muscle "fast."
If you are somebody that is tired of not getting results, wants to avoid trial-and-error, or you just want to be told exactly what to do to reach your goals, check out our popular 1-on-1 coaching program. You'll work with our certified NF instructors who will get to know you better than you know yourself and program your workouts and nutrition strategy for you.
But, what about fats? Well, our body fat is the home for fats. Whatever fats not used for energy will be stored as fat. That's the point of fat. This doesn't mean fats make us fat, sure fats lead to direct fat gain, but this doesn't mean weight gain. Fat vs weight gain is different. Fat gain can only lead to weight gain if you eat in a calorie surplus. Even if carbs to stored as fat, if you aren't in a surplus…this fat will be used, so it doesn't matter this is got stored as fat. Just stop filling up your glycogen levels unless you are always depleting then. Same with fats, just because they increase fat doesn't mean they make us fat. INCREASED FAT VS INCREASED WEIGHT is different. If we eat fat we store fat. If we eat carbs we store carbs. If we store fat, that fat will only remain their and contribute to weight gain IF it's not used for energy. If it's used for energy then we are in a deficit unless we eat out way back to a surplus.
How do I know if my weights are heavy enough? Check your form. This workout involves many repetitions of the same exercise and you will know you are using the correct weight if your form stays consistent between the first part of a repetition set and the end. For example, a row from plank should look the same on repetition number 10 as it does in repetition number two, even if the effort is much greater. If your form is wobbly by the end, drop down the weight amount until you're able to find consistency. Don't forget that working with weights is not an all-or-nothing proposition. Your body also provides resistance. Try our 9-Minute Strength Workout for a weight-free option.
In addition to the HIIT sessions, it's always a good idea to go for a 30–60-minute walk as many days per week as you can. I recommend getting a minimum of 10,000 steps every day. Use a phone app to track them. If you're into jogging, swimming, hiking, or some other form of long-duration, fairly low-intensity cardio, that is fine to do as well, and as often as you like.
Unfortunately, some people are intolerant to milk, due to the casein (one of the proteins in dairy) and have trouble digesting the sugar in milk, called lactose. If this is the case, stick to whey-only protein shakes. Maximuscle uses Biomax Whey True Protein - a unique blend of whey proteins including whey protein concentrate, isolate and hydrolysate, which are lower in lactose. Biomax Whey True Protein is used in a number of Maximuscle products (Promax and Cyclone).
Eat 0.4–0.5 grams of fat per pound of your body weight. Fat is essential for hormone optimization, brain function, and joint health. Now, if you're following a ketogenic diet (or modified keto diet), or you just feel better with more fat in your diet, you can certainly add more fat and lower your protein and carb intake to accommodate it. The 0.4–0.5 grams per pound recommendation just represents a starting point and a minimum so that you don't eat too little fat, either out of fear that it will make you fat or damage your heart (both untrue). For more about ketogenic diets, see Onnit's guide HERE.
A sedentary lifestyle can lead to having weak and tight hip flexors as they are always in the shortened position. Tight hip flexors can lead to a limited range of motion, poor posture, lower back, and hip pain, and even injuries. These muscles need to get a workout when you are standing and doing movements such as raising your leg to climb stairs, run, or ride a bicycle.
Muscle imbalances are quite common among strength athletes and are arguably the most common cause of their injuries. Many times this is due to a "weak link" in the kinetic chain of muscles that activate during their activity. Identifying the "weak" muscle and being able to feel, isolate and contract that "weak" muscle makes correctional exercise and rehab much easier. Bodybuilding training, with its focus on "feel" rather than movement, helps to train and develop the mind to muscle connection. This comes in handy when you need to train a muscle imbalance with correctional exercise and, in the case of injury, for rehab.
As a parting thought, we can't emphasize enough the importance of consistency and staying focused. Your workouts shouldn't be two-hour affairs—each visit to the gym needs to be fast-paced and intense. With that as your guide and following the heavy-duty blueprint laid out here, we can't promise it'll be easy, but the results should be worth every drop of sweat. Just think, 10 more muscular pounds may be a mere month away.
Progain contains an easily digested source of carbohydrate, providing much needed carbohydrate to fuel your workout before or after. By adding creatine to your diet, in a shake, in food or in capsules, is proven to increase strength, build muscle size and support training intensity. At Maximuscle we have a number of products with added creatine, such as: Creatine Monohydrate, Creatamax Capsules, Cyclone (powder & bars), Progain Flapjack.
Consult your physician and follow all safety instructions before beginning any exercise program or using any supplement or meal replacement product, especially if you have any unique medical conditions or needs. The contents on our website are for informational purposes only, and are not intended to diagnose any medical condition, replace the advice of a healthcare professional, or provide any medical advice, diagnosis, or treatment.
So how do you build a stronger backside? Squats are a good place to start. But if you really want to get your booty rock solid, it's a good idea to incorporate weights, resistance bands, stability balls and even foam rollers into your glute workout. Here are 50 butt exercises that will help you think outside of the box when it comes to squats, lunges, glute bridges, leg lifts and more.
Increase your caloric consumption. Keep a log of the number of calories you eat, and use the average of those numbers to estimate your daily caloric needs. Then, multiply that number by 1.1. Make sure your calories are coming from a variety of healthy, minimally processed foods to provide quality nutrients for muscle-building. Try to get 30% of your calories from proteins, 50% from carbohydrates, and 20% from fats.[1]
Stand on your right foot and lift your left foot off the ground. Inhale as you step your left foot backward into a lunge, so that your left knee hovers above the ground. Exhale as you drive through your right heel to rise to a single-leg stance, bringing your left leg forward and up to hip height. Do 10-12 reps. Switch sides. Optional: Load this move by holding a kettlebell at your chest or a dumbbell in each hand.
Knowledge – When it comes to building the best physique possible, you have to be willing to experiment and learn from your body. No one will be able to tell you what's the most effective nutrition or training split for your individual genotype. Not only that, they don't know your personal preference, injury history, asymmetries, experience level, or current work capacity.
K. Aleisha Fetters, M.S., C.S.C.S., is a Chicago-based personal and online trainer. She has a graduate degree in health and science reporting from the Medill School of Journalism at Northwestern University and regularly contributes to Men's Health, Women's Health, USNews.com, TIME, and SHAPE. When she's not lifting something heavy, she's usually guzzling coffee and writing about the health benefits of doing so.
An upper/lower split can last you forever. A lot of massive, strong powerlifters stick with that throughout their entire lifting careers. However, if you're older and/or have some trouble recovering, you may prefer a push/pull/legs split that has you training everything directly once per week. This is how most famous bodybuilders have trained in the past and many still do.
Lefkowith put together a bodyweight workout, below, that does just that. While weights and resistance bands are great tools for building strength, she says that sometimes it's easier to focus on contracting the right muscles when there's no equipment involved. "You aren't concerned about the numbers you can lift or the reps you can do but what you actually feel working," Lefkowith says.
Bodybuilders also train small muscles with a similar volume, frequency and intensity of their larger muscles. Strength athletes laugh at this. "Curls are a waste of time" is a common phrase you will hear hurled at a bodybuilder. This is SILLY. Although big compound movements should be most people's resistance training priority, smaller muscle group focus work has some benefits for every athlete. Bicep tears are quite common among strength athletes, especially strong men and powerlifters. This happens because these competitors will lift tremendous weights with their backs, but their biceps are the weak link. Many of these injuries could be prevented with some good old-fashioned bodybuilder type isolation work. If you are only as strong as your weak link, doesn't it make sense to make those weak links strong ones?
As stated before, one of the primary hip flexor muscles is the psoas major. This muscle plays a role in core stabilization (something that is needed during running, squatting, and sitting) due to its attachment site at the spine. If there is a lack of core stability or poor movement patterns during these tasks then the hip flexor can become overworked/tired/fatigued (think what happens when your co workers or teammates don't do their job, you have to pick up the slack and work harder, bringing you more stress and fatigue). It is when the hip flexor becomes fatigued that the sensation of tightness sets in. This is because the hip flexor has to "work harder" to compensate for other muscles not doing their job.
The hip flexors help balance the posterior pelvic muscles. Three key muscles often become tight and shortened as a result of activities of daily living. These are the iliacus, psoas major, and the rectus femoris. The iliacus and the psoas major are often referred to as the iliopsoas because they share the same insertion at the lesser trochanter of the femur. The psoas minor inserts on the superior ramus of the pubis bone and mainly supports the natural lordotic curvature of the spine, but is only found in about 40% of the population. The psoas major originates on the anterior surface of the lumbar vertebrae and runs over the pubis bone and inserts into the lesser trochanter of the femur. This muscle not only helps to flex the hip, but also has an effect on the lordotic curvature of the lumbar vertebrae. The rectus femoris has a proximal attachment at the acetabulum and inserts into the tibial tuberosity. This long muscle plays a role in both hip flexion and leg extension (Figure 9-4).
"I would really focus on learning how macros work, how your body works and how it reacts to certain foods, and what your body requires each day to maintain your weight," he advises. "Then you can start playing around with increasing calories [to bulk up], and decreasing calories when you're dieting." Our beginner's guide to macros will definitely help.
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After all, if you're doing more reps in a set, the weight would obviously be lighter and the intensity level lower. If you're doing fewer reps in a set, the weight is obviously heavier and the intensity is higher. In addition, how close you come to reaching failure – aka the point in a set when you are unable to complete a rep – also plays a role here.
How to do it: Stand tall with your feet together, and brace your core. From here—holding onto a wall, counter, or sturdy chair for balance, if necessary—lift your right foot just off of the floor so that you're standing on your left foot. Imagine a string through the crown of your head is pulling your spine straight toward the ceiling, and engage your core to avoid leaning to one side. Hold this position for 30 seconds or as long as you can, then repeat on the opposite side.
Prison food isn't as bad as people think. Prisoners often get three meals a day. Meals need to meet a certain amount of calories. You don't need that much protein to build muscle, but prisoners can buy protein powder (and also extra food like oatmeal). Prisoners aren't underfed in most western countries. The diet may not be optimal, but it's sufficient to build muscle.
I'm going to cover this in detail in a bit, but for right now, just know this: it's VERY possible (and common) to gain weight fast in the hopes of gaining muscle fast. The problem, however, is that the majority of the "weight" a person in this scenario will end up gaining will be body fat rather than muscle mass. This is something that needs to be avoided at all costs, and I'll show you how a little later.
I fortunately remember the nutrition label for many foods. If it doesn't have a label, I remember what I've studied. It just sticks mentally and saves me time as I don't have to input my calories via tracking. I use to track calories (started like 5yrs ago) which did help me get a better understanding (started to remember within 6m) of which foods had what and at what amount.
Even when glycogen is full and glucose gets stored as fat. This fat can only make us gain IF we keep it their. And most people don't exercise which keeps fat unused. Sure, fats directly leads to fat gain, but again that doesn't make us fat unless we keep it their. Weight gain vs fat gain is different. Fat increases before weight does, then overtime it starts to show that fat makes up most of the weight. Same for people with muscle.
As I mentioned earlier, the exercises that come first in your workout (aka primary compound exercises) should usually be done in the 5-8 rep range. Exercises in the middle (aka your secondary compound exercises) should usually be done in the 8-10 rep range. Exercises done at the end of your workout (which is typically where isolation exercises belong) should usually be done in the 10-15 rep range.
Take note to see if the thigh rests down parallel to the ground (Picture 2) or if it stays up in the air (Picture 1) (You will need someone to be nearby to see what your leg does). Perform on both sides and compare. If the thigh does not stay raised up in the air then there is no true hip flexor tightness and stretching does not need to be performed. If one of the thigh/legs stays up noticeably higher than the other, then stretching will need to be performed. If your leg is able to hang down comfortably parallel to the ground or lower then you passed the test!
It's a lofty goal: Gain 10 pounds of muscle in just one month. While such results are aggressive and can't continue at the same torrid rate indefinitely, we've seen firsthand individuals who've followed our mass-gaining programs and reached double digits in four short weeks, averaging gains of 2-3 pounds a week. Trust us, it can be done. But if there's one thing such a bold goal needs, it's an ambitious training and nutrition strategy. In regard to nutrition, don't even think about taking that aspect lightly. You can work out all you want, but if you don't ingest adequate calories and macronutrients, you won't build muscle. What and when you eat is paramount to your results, and you'll find all you need to know about gaining mass in a short amount of time in our bulking diet meal plan.
The general strategy adopted by most present-day competitive bodybuilders is to make muscle gains for most of the year (known as the "off-season") and, approximately 12–14 weeks from competition, lose a maximum of body fat (referred to as "cutting") while preserving as much muscular mass as possible. The bulking phase entails remaining in a net positive energy balance (calorie surplus). The amount of a surplus in which a person remains is based on the person's goals, as a bigger surplus and longer bulking phase will create more fat tissue. The surplus of calories relative to one's energy balance will ensure that muscles remain in a state of anabolism.
Most of us have lives, or jobs, or school, or family, or whatever else that puts some kind of limit on when and how often we can work out. For example, are there certain days that you are able to work out on, and certain days you aren't? Are you able to train 5 days per week, or would 3-4 be more ideal? Choosing a split that suits your personal schedule and is as convenient for you as possible will be crucial for adherence, and without adherence, nothing is going to work.
Functional strength: Exercises designed to strengthen multiple muscle groups simultaneously. Instead of a single muscle exercise, such as as bicep curl, functional strength exercises, such as a push up, strengthen all of the muscles in the shoulder simultaneously. When you move normally, muscles work together, so it just makes more logical sense to exercise them together as well.
A great analogy that I like is that the balance between training and recovery is like digging a hole. Each time you lift, you dig yourself deeper and make it harder to climb out of the hole. To get back out again, you have to fill in the hole to return to ground level, and the only way to fill it is with food and rest. If you overdo it in the gym by pushing too hard, you won't be able to train as often or at a high capacity. Eventually, you'll get injured.
Remember my special answer: here it is… MOUTHTAPERS exist. People out there will tape their mouth closed during sleep so that they can breathe their nose. Even during the day sometimes. Why? Because the nose is directly connected to the diaphragm while the mouth is connected to the chest. Sure, increase chest mobility and your lungs may be able to expand more which will allow more air to be held, BUT HOW CAN YOU HOLD THAT MORE AIR IF YOUR DIAPHRAGM is weak? You won't. So everything I just talked about must be done through the nose. Notice yourself breathing with your mouth and SWITCH right away. It takes work and energy. How you breathe during the day rolls over to how you breathe during the night.
Imagine not being able to climb stairs, bend over, or even walk Changes in hip joint muscle-tendon lengths with mode of locomotion. Riley, P.O., Franz, J., Dicharry, J., et al. Center for Applied Biomechanics, University of Virginia, Charlottesville, VA. Gait & Posture, 2010 Feb; 31 (2): 279-83.. All pretty essential if you ask us! But that's what our bodies would be like without our hip flexor muscles. Never heard of 'em? It's about time we share why they're so important, how your desk job might be making them weaker (ah!), and the best ways to stretch them out.
An odd exercise that will integrate both sides of the back of your body in it's natural "cross-pattern" activation. Basically, when one glute fires, the opposing low back muscle fires as well. This naturally happens when walking, running, or walking up stairs. It's a great exercise for this muscle firing pattern and to get your glutes working hard. Plus, it looks cool.
Remember my special answer: here it is… MOUTHTAPERS exist. People out there will tape their mouth closed during sleep so that they can breathe their nose. Even during the day sometimes. Why? Because the nose is directly connected to the diaphragm while the mouth is connected to the chest. Sure, increase chest mobility and your lungs may be able to expand more which will allow more air to be held, BUT HOW CAN YOU HOLD THAT MORE AIR IF YOUR DIAPHRAGM is weak? You won't. So everything I just talked about must be done through the nose. Notice yourself breathing with your mouth and SWITCH right away. It takes work and energy. How you breathe during the day rolls over to how you breathe during the night.