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You put in the hours, pumping iron, logging miles, sweating buckets, overhauling your diet, and (most important) staying consistent.
And the results speak for themselves — every time you look in the mirror, a leaner, more athletic person stares back at you. You've even bought yourself a new wardrobe. So now what?
Some people will keep going, perhaps taking up triathlons, joining a hoops league, or training for the CrossFit Games.
But others will want to take their foot off the gas and appreciate what they've accomplished.
The key is not to leave it off for too long — two weeks of inactivity are all it takes to notice significant declines in strength and cardiovascular fitness, according to a study in the Journal of Rehabilitation Medicine.
Indeed, the body is incredibly efficient at adapting to whatever demands (or lack thereof) are placed on it.
So now that you've crossed the finish line, how can you keep from backpedaling and losing what you've built? Just follow these simple steps.
Smart training plans (like those available on Beachbody On Demand) can allow you to work out 5 or 6 days a week with no ill effects (read: overtraining).
But once you reach your strength and endurance goals, you can reduce your workout frequency without losing your hard-earned gains, according to a study at the University of Alabama.
The researchers found that adults aged 20 to 35 who worked out just one day a week not only saw no loss of muscle but actually continued to gain it (albeit at a greatly reduced rate).
Our recommendation: Start by reducing your workout frequency by a third, then a half, and so on until you find the minimal effective dose that's right for you.
Even a single set of a strength-training exercise can produce hypertrophy (i.e., muscle growth), according to a study in the Journal of Strength and Conditioning Research.
So if your goal is to hold on to what you have, one or two sets per move per workout should do the trick.
The key is to keep them challenging; you should always feel like you stopped two reps short of failure.
Take a similar approach with cardio: In a study in the journal Physiological Reports, a team of British researchers found that a single, intense, 20-minute interval workout every five days allowed participants to maintain levels of cardiovascular fitness built through much higher frequency training programs.
Here's the one category where you might have to be more diligent than you were before you reached your goal.
As you cut back on your workouts, you're going to start burning fewer calories. To avoid the fate of the ex-athlete who balloons 50 pounds when he hangs up his cleats, tighten up your diet as you reduce your training time.
"On the days you don't work out, cut 300 to 500 calories from your diet," says Dr. Jade Teta, founder of The Metabolic Effect, a fitness and nutrition coaching service focused on maximizing results with minimal effort. "Ideally, those calories should come from starchy carbs and sources of empty calories [i.e., junk food] rather than from protein or veggies," says Teta.
These general guidelines are just that: general guidelines. Though lower frequency, more intense workouts seem to work for most people looking to maintain their fitness gains, there's no "one-size-fits-all" solution.
"It's going to be different for everyone," says Teta.
So be a detective: Monitor your strength, weight, definition, and overall sense of well-being as you tweak your exercise and eating habits, and be ready to adjust everything up or down accordingly.
BY: Andrew Heffernan CSCS, GCFP
A whopping 30 million North Americans have been diagnosed with Type 2 diabetes — and more than 84 million more have higher than normal blood glucose levels (called prediabetes) and are at risk for developing the disease. Obesity is the leading risk factor for developing Type 2 diabetes.
The rising rates of Type 2 diabetes also mean increased potential for developing serious health complications ranging from heart disease and stroke to vision loss and premature death. Exercise could be the antidote.
Several studies have found exercise can prevent or delay the onset of Type 2 diabetes; some research has shown a 58% risk reduction among high-risk populations. While much of the research has looked at the impact of moderate-to high-intensity cardiovascular exercise, a new study published in Mayo Clinic Proceedings examined the potential impact of strength training on Type 2 diabetes risk. The data showed building muscle strength was associated with a 32% lowered risk of developing Type 2 diabetes.
Study co-author Yuehan Wang, PhD, notes resistance training may help improve glucose levels by increasing lean body mass and reducing waist circumference, which is associated with insulin resistance — and achieving results doesn't require lifting heavy weights or spending countless hours in the gym.
"Our study showed that very high levels of resistance training may not be necessary to obtain considerable health benefits on preventing Type 2 diabetes," Wang says. "Small and simple resistance exercises like squats and planks can benefit your health even if you don't lose any weight."
Think twice before abandoning the treadmill or elliptical trainer for the weight room, advises Eric Shiroma, ScD, staff scientist at the National Institute on Aging.
As part of a 2018 study, Shiroma and his colleagues followed more than 35,000 healthy women for 14 years and found women who incorporated strength training into their workouts experienced a 30% lowered risk of Type 2 diabetes but women who also participated in cardiovascular activities experienced additional risk reduction.
"When comparing the same amount of time in all cardio, strength [training] or a combination, the combination had the most Type 2 diabetes risk reduction," Shiroma explains.
Researchers are still unclear about which type of exercise could have the biggest impact on reducing your risk. Wang suggests erring on the side of caution and following a workout regimen that blends both pumping iron and heart-pumping cardio, explaining, "Both strength training and cardiovascular aerobic training are important for the prevention of Type 2 diabetes."
The biggest takeaway, according to Shiroma, is any amount of exercise is beneficial for reducing Type 2 diabetes risk so do pushups or take a walk around the block as long as you get moving.
by Jodi Helmer
Before you crawl into bed tonight, turn out the lights and power down your devices. Exposure to artificial light — from sources such as overhead lights, smartphones and televisions — was associated with higher rates of obesity, according to new research published in JAMA Internal Medicine.
The study included almost 44,000 women between the ages of 35–74 over a six-year period and found women who were exposed to artificial light while sleeping had a 17% higher risk of gaining approximately 11 pounds compared to those who slept in the dark; their rates of obesity were 33% higher. Women who fell asleep with a television or light on were also more apt to gain weight and become overweight or obese over time.
"Humans are genetically adapted to be active during daylight and sleep in darkness at night," explains lead author Dr. Yong-Moon ("Mark") Park, MD, postdoctoral fellow at the National Institutes of Health. "Exposure to light at night while sleeping could alter the body's 24-hour body clock leading to changes in hormones and other biological processes that regulate sleep, appetite and weight gain."
While the study focused on exposure to artificial light in the bedroom but Park notes that light coming from outside the room — from other rooms or street lights, for example — was also associated with a slightly increased risk of weight gain. The study did not explore whether overall exposure to artificial light, including daytime exposures, had an impact on weight.
Several studies have linked sleep issues, including insomnia, sleep duration and sleep disruptions, to higher rates of obesity. Research published in the journal Sleep Medicine found the incidence of obesity was higher among those who slept fewer than six hours or more than nine hours per night; chronic insomnia was also associated with higher BMI, according to one study.
The link between sleep and obesity is one reason to make improving sleep a priority, says Lu Qi, MD, PhD, director of the Tulane University Obesity Research Center. But sleep is just one of the known risk factors for obesity. Lifestyle factors such as an unhealthy diet, sedentary lifestyle, stress and smoking are also linked to an increased likelihood of being overweight or obese.
"Even if you improve your sleep habits, you still need to pay attention to other risk factors," says Qi. "We also need to be cautious in interpreting these results; artificial light might be a factor but it could be correlated to other habits that were not part of this study."
Park agrees, adding, "While our study provides stronger evidence than other previous studies it is still not conclusive. Even so, it seems reasonable to advise people not to sleep with lights on. Turning off the lights at bedtime may be a simple thing we can do to reduce the chances of gaining weight."
by Jodi Helmer
You're lying in bed, trying to decide what time to set your alarm for tomorrow. You could get a full seven hours of sleep if you wake up at your normal time, or you could wake up an hour and a half earlier to make that morning spin class. Which should you choose?
This seemingly simple riddle is one we've all faced at some point. The decision seems impossible. Sleep is essential for a healthy immune system and injury-prevention, but exercise can contribute to better, sounder sleep.
"Sleep and exercise are both incredibly important for your body, but if you have to choose one it has to be sleep," says Amy Leigh Mercree, a wellness coach. "Adequate amounts of sleep gets your body the time it needs to replenish and refresh your cellular functioning. If you do not get to do that, your health will suffer greatly."
Most experts agree that when forced to choose, they'd almost always choose sleep. Adults need 7–9 hours of sleep, according to the National Sleep Foundation, for optimal performance, memory retention and good health. But achieving a sound night's sleep is largely dependent on your commitment to your body's circadian rhythm, which is when we normally go to bed and wake up. A Northwestern study showed our muscles also follow that circadian cycle, meaning if you're working out during the time when you're normally asleep, your muscle repair will be less efficient.
But just because sleep is usually the answer doesn't mean you should discount the need for exercise for your overall health if you're always crunched for time. "Exercise changes the brain and is critical for brain health. What's good for your body is good for your brain, too," said John Assaraf, brain researcher and CEO of NeuroGym. "Through exercise, you are feeding your brain by increasing blood and oxygen flow."
When you have to choose, remember a short workout is better than no workout at all. If you have only 10 minutes, do a quick workout at home with simple exercises like squats, jumping jacks and planks. There are also lots of apps that can give you a quick workout for a specific time frame using only your bodyweight.
If you find yourself constantly short on time, it might also be good to see where that time is actually going. Try tracking your days meticulously for a week to see where you might be wasting time. Almost everyone is guilty of too much time on social media or watching TV, so see if you could substitute that time for working out. This will help you get a proper night's sleep and a workout.
by Tessa McLean
Screen time is quickly becoming one of the hottest topics for parents, healthcare practitioners, and educators. How much screen time should children and adolescents be allowed per day? Does screen time include the time spent on laptops to complete homework and reading assignments for classes? At what age should children begin to use screens? When is an appropriate developmental timeframe to buy your child a phone? Does the use of screens increase the risks of behavioral disorders and sleep problems in children and adolescents? The list of questions goes on and on.
Unfortunately, many of the answers to these questions are simply unknown at this time and some, honestly, are personal choices that each family has to make for themselves. Truly, there is no denying that the digital age is here to stay; screens are all around us, from televisions to smart watches, from iPods to smart phones, from tablets to laptops, there is literally a screen for everything. In 2017, 98% of homes in the US with young children had a mobile touch-screen device compared to 2011 when only 52% of households had such technology.1
Globally, the availability and usage of mobile touch-screen devices by children are at astonishingly high rates:1
Interestingly enough, part of the dilemma of creating set guidelines on screen time in children is that there are various groups with sometimes competing and conflicting interests in this subject. Educational and tech focused organizations encourage the use of screen time for educational advantages and for enhanced benefits to long-term career and financial goals as children grow into adults. On the other hand, public health officials warn of the potential detriment to young minds and their still developing behaviors.
What is screen time displacing?
There are a variety of reasons cited by experts for keeping screen time to a minimum, particularly in young children.
Take for example the CDC, which states that children between the ages of 8-10 spend, on average, 6 hours per day in front of screens, including 4 hours of TV viewing.2 In children ages 11-14 this number skyrockets to 9 hours per day with approximately 5 of those being TV watching.2 Finally, in teenagers aged 15-18 the number of hours per day in front of a screen averages 7.5 with 4.5 being in front of a TV.2 These numbers are startling high when one realizes the activities which are NOT taking place when this much screen time is involved.
For instance –
All of the above suffer when screen time overtakes the activities of unplugged healthful daily life.
Screen time duration impacts wellbeing
A study looked at the effects of screen time in 40,337 children and adolescents in the US between 12-17 years of age.3 For the purpose of this study, screen time included cell phones, computers, electronic devices, electronic games, and TV. The amounts of time spent on screens was compared to an array of psychological wellbeing measures.3
Results from this study found that the wellbeing of children and adolescents did not differ significantly (except in curiosity) between those spending no time on screens and those spending 1 hour or less per day on screens.3 However, after exceeding 1 hour of screen time, the risks to wellbeing increased– the researchers explained that increased screen time (> 1 hour/day), "was generally linked to progressively lower psychological well-being. In terms of relative risk (RR), high users of screens (≥ 7 hours/day) carried twice the risk of low well-being as low users (1 hour/day)."3 The low wellbeing measures included not staying calm (especially among 14- to 17-year-olds, RR 2.08), not finishing tasks (RR 2.53), not being curious (RR 2.72), and having less self-control and emotional stability.3 High users of screens compared to low users were described as more difficult to care for, while twice as many high (vs. low) users of screens had an anxiety or depression diagnosis.3 It was found that the effects of high screen time use on wellbeing was generally greater in adolescents than in children.3
Beyond psychological wellbeing, increased time spent on screens is also associated with increased risk of cardio-metabolic diseases and being overweight.4 It comes as no surprise that longer duration of reading and doing homework is associated with higher academic achievement.5 High use of screen time has also been linked to worsening sleep patterns in children and adolescents.6 In a review of 67 studies published from 1999 to early 2014, it was found that screen time was adversely associated with sleep outcomes (shortened duration and delayed timing) in children and adolescents in 90% of the studies.6 Knowing that restful and adequate sleep, particularly in children and adolescents, is associated with lower obesity risk, better psychological wellbeing, improved cognitive functioning, and lower risk-taking behaviors, it is important that the detrimental effects that screens have on sleep be minimized in this developing population.7
Managing & modeling healthy screen behaviors
A quick peak at the leading organizations' recommendations on supporting healthy screen time in children and adolescents reveals similar guidelines across the groups which can be broken into 3 key areas:.
1. Model appropriate screen behavior. Modeling appropriate screen behavior begins with parents, guardians, caretakers, and educators. The authors in a BMC Obesity publication concluded that, "Mothers' and fathers' media parenting practices were associated with children's screen time. Interventions aimed at reducing children's screen time should address both mothers' and fathers' media parenting practices."8 Screen time habits discussed in this article included, among other factors, screen use by parents during meal times.8
2. Limit screen time and limit to age-appropriate content. The American Academy of Pediatrics recommends the following guidelines:9
Some researchers and practitioners recommend limiting screen time to 2 hours/day after age 5, not including educational screen time such as what is used for school, studying, and work-related screen interactions.10
3. Encourage face-to-face interactions and physical activity on a regular basis. Be intentional about daily "screen-free" time, particularly during mealtime, conversations, play time, family time, and bedtime. Support daily exercise for all children and adolescents being especially cognizant that sedentary screen time does not become a part of a child's habits before the age of 5.11
Bianca Garilli, ND, USMC Veteran
The chiropractor. A lot of people swear by chiropractic treatments as the only way they get relief from back pain, neck pain, headaches, and a host of joint problems. Others aren't so sure about this holistic wellness discipline. Regardless of what camp you're in, allow us to demystify this type of care for you.
That's right, a Doctor of Chiropractic (DC) studies for four years of undergraduate and four years of chiropractic school, using similar books that MDs use for study, says Scott Bautch, DC, president of the council on occupational health for the American Chiropractic Association. Chiropractors must also pass a licensure test and take continuing education courses to stay abreast of the latest trends in their field and maintain their credentials.
People mostly see chiropractors for pain relief, but it's becoming more popular to see a chiropractor for general wellness. "Chiropractors are increasingly becoming overall wellness advisors — advising patients about their eating , exercise, and sleeping habits," Bautch says. Since chiropractors focus on the health of the nervous system, particularly the spinal cord, they are treating the entire body. Therefore, they are addressing both acute injuries (such as low back pain), as well as general, chronic issues (such as fatigue).
Chiropractors use comprehensive intake screenings to learn not just about what ails you, but also to get a complete picture of your overall health (hence the "holistic" descriptor). This will include health history questionnaires as well as functional and neurological assessments to see how your body moves, how well you can balance, etc. The doctor may also take x-rays. Finally, there will be a discussion about cost and course of treatment.
This thorough first appointment was experienced by New York City resident Karl Burns. In a tennis game, Burns swung his racket too forcefully and injured his low back. He was referred to chiropractor Cory Gold, DC. "At first, I thought, 'I've never been injured before, I don't need a voodoo doctor,'" says Burns. "But Dr. Gold and I immediately gelled. After many tests and questions, he told me, 'Your treatment plan will be three times a week for a couple weeks, then two times a week for a couple weeks, then once a week — this is not a lifetime injury.'"
In most cases, people see chiropractors for acute injuries (like throwing your back out) or chronic conditions (like headaches), so it may take a few of weeks of multiple visits to stabilize the problem. After a few weeks of multiple treatments per week, treatment tapers gradually to once per week, then once per month for maintenance, until the spine is able to stay in alignment without the chiropractor's adjustments. The course of treatment and length of time until stabilization vary from person to person.
That said, visits are often quite short — an average of 15 to 20 minutes — of hands-on manipulation. "Chiropractors aren't trying to fight an internal battle against infection the way medical doctors are," says Burns. "The treatment consists of much smaller movements and adjustments to your body and alignment of the spine." Burns points out that he experienced pretty significant pain relief from the get-go. "Every time I walked out of there, I felt amazing," he says. "The benefits are instant and can be perceived better [than with conventional doctors]."
There's a general belief that chiropractors want to make you reliant on them, but Bautch and Burns believe otherwise. "There are three phase of care," Bautch says. "Acute — let's get you functional; corrective — let's adjust you so that it doesn't happen again or as frequently; and then maintenance — maybe down to once a month." Indeed, this is what Burns experienced — but he also learned the hard way the importance of self-maintenance. "Chiropractors take the approach of 'let me teach you how to fish,' not 'let me just give you the fish,'" says Burns. He, like most patients, was given exercises to compliment and maintain his recovery — and he only ran into trouble again once he stopped doing them. "If I skip my exercises, sure enough, my lower back gets tight," Burns says.
BY: Amy Roberts
Regardless of age or fitness level, a dedicated walking program coupled with proper nutrition can be an excellent way to lose weight. To do it right and reach your goals, you'll need to make sure you're walking far enough, at the right intensity and paying attention to your diet.
Here's what you need to know and how to get started:
According to the American College of Sports Medicine (ACSM), individuals should aim to participate in a minimum of 30 minutes of moderate-intensity exercise per day or 150 minutes per week. While this can help you get on track in terms of cardiovascular fitness and combating other health conditions, if you're looking to lose weight, you'll probably want to do a little more.
For individuals who are obese and trying to lose weight, or anyone looking to keep the weight off, the ACSM recommends bumping this number up to 200–300 minutes per week (3.3–5 hours). Breaking this down, a one-hour walk 4–5 days per week will be sufficient to achieve your weight-loss goals. Any additional time you spend exercising on top of this adds to your overall calorie burn and fitness level.
Not all walks are created equal. It's important to make sure your heart rate reaches a moderate-intensity level during your walk. According to the Centers for Disease Control and Prevention (CDC), moderate-intensity exercise is defined as an activity that raises the heart rate to 50–70% of your maximum heart rate.
If you decide to up the intensity — either by adding resistance training in the form of weights or including short periods of running — exercising at a vigorous activity level (70–85% of your maximum heart rate) requires the duration of your walk to be cut in half to achieve the same benefits. In other words, a 60-minute moderate-intensity walk is the same as a 30-minute walk/run at a vigorous intensity level.
The most accurate way to measure intensity level is to use a heart rate monitor, but you can also keep track of perceived exertion. On a scale of 0–10 (0 is sitting, 10 is the highest exertion possible), moderate intensity is a 5–6, and vigorous activity begins at 7.
Calculating and recording your daily steps, mileage, time and exercise intensity is all important when you're trying to lose weight. But the last part of the equation — nutrition — is equally crucial. Logging your food intake with MyFitnessPal as well as your workouts can help you get a more accurate picture of the quantity and types of foods you're consuming. That way you can make informed decisions regarding smarter portion sizes and where you can cut excess calories to find a healthy deficit that allows you to lose weight and keep it off.
Start by walking a little more than you normally do each day until you can do an hour or more 4–5 times per week. If you keep to a brisk pace and pay attention to your nutrition, you'll set yourself up for effective weight loss.
by Marc Lindsay
If you've ever hurt your lower back, you know how much it can affect your life. Whether you're getting up from a chair, carrying groceries or hoisting a barbell overhead, your lower back is involved in nearly every movement.
While lower back injuries should be treated with the help of a doctor or physical therapist, many cases of lower back pain can be avoided with simple exercises that strengthen the core muscles and teach proper movement of the spine. Stuart McGill, PhD, professor emeritus at the University of Waterloo and the world's premier authority on spinal health, designed exercises to build a healthy spine.
McGill's research has been pivotal in helping people understand core training for a healthy spine should focus on stability exercises like planks. Movements that bend the spine like crunches and situps, could even contribute to lower back injuries if performed incorrectly or too often. McGill's "big three" exercises can be combined into a daily routine that requires no equipment and can be done at home or in the gym.
If you've been injured and your doctor has cleared you to work out again, or if you're perfectly healthy and want to give yourself the best chance to keep your spine pain-free, try these three simple exercises to start building a more resilient spine for all of life's activities.
Back pain can often be traced to two simple culprits:
1. The lower back itself moves too much.
2. The joints around the lower back (e.g., hips and upper back) don't move enough.
The McGill curlup teaches you to stabilize your lumbar spine (lower back) using your abs, while moving through the thoracic spine (upper back). The act of pushing the lower back into the floor is how you properly "brace" your abs, so remember how that feels because you should be using it for just about every other exercise you do.
The move: Lie on the floor, face up to the ceiling. Bend one knee until your heel is flat to the floor, a few inches away from your butt. Keep the other leg straight and dig the heel of that foot into the floor, pointing your toes to the ceiling. Place your hands under your lower back and actively push your lower back into your hands to engage your abdominal muscles. Bring your chin toward your chest but keep your head on the ground. Continue to push your lower back into the floor to gently lift your shoulders off the ground. Make sure not to curl your chin toward your chest or let your lower back leave the floor. Perform all your reps on one side, then repeat on the other side.
Sets and Reps: 2 sets of 5–10 reps per side, holding each rep for 3–10 seconds (hold each rep longer to make these more challenging)
The McGill curlup teaches you how to brace your abs, now it's time to put that stability to the test with bird dogs. This teaches you how to move your arms and legs around a solid core position without moving from your lower back.
The move: Start on your hands and knees with your hands directly under your shoulders and knees directly under your hips. Flatten your back by bracing your abs much like you did with the curlup, but instead of pushing your lower back into the floor, tighten your abs as if someone is about to punch you in the stomach. Reach out with your opposite arm and leg until both limbs are parallel to the floor. Be careful not to arch your lower back — imagine keeping your leg long and low. Repeat with the other arm and leg, making sure to brace your abs on every rep.
If you feel like a fish out of water when doing bird dogs because you're not quite coordinated enough yet, try them with just your legs first. Once you're able to lift your leg parallel to the floor without arching your lower back, add in your arms, too.
Sets and Reps: 2 sets of 5–10 reps per side, holding each rep for 1–5 seconds (hold each rep longer to make these more challenging)
Curlups and bird dogs mostly work your ab muscles on the front of your body: the rectus abdominis and transverse abdominis. But we can't forget the important oblique muscles, your "side abs." The short side plank builds strength in your obliques to prevent unwanted twisting and side bending of the spine.
The short side plank resembles a traditional side plank but leaves your bottom knee on the floor for added stability. Think of it as a more user-friendly side plank so you can learn how to properly use your obliques to support your spine.
The move: Lay on your side with your bottom elbow and leg on the floor. Bend your knees until your upper and lower leg form a 90-degree angle. Tuck your bottom elbow tight to your side, squeezing your bottom fist. Lift your bottom hip off the ground while leaving your bottom knee and elbow on the floor. Pull your shoulders back and squeeze your glutes to keep a straight line from your head to your knees. Inhale through your nose and exhale through your mouth for the duration of the exercise. Repeat on the opposite side.
Sets and Reps: 2 sets of 5–10 seconds per side. Even though 10 seconds may seem quick, exhaling forcefully (like you're blowing up a balloon) can make even just 10 seconds seem challenging.
You may already suspect your metabolism slows as you age. According to research published in the Public Health Nutrition journal, you're right. In a review of data on energy expenditure, researchers found simply getting older is associated with progressive declines in basal metabolic rate. On top of that, there are many daily habits that can drain your metabolism even further.
But you don't have to go down without a fight. Cut out the below habits and watch your metabolism and energy levels improve.
Eating a nutritious breakfast is always a good way to start your morning. Because your metabolism slows down during sleep, eating can fire it up and help you burn more calories throughout the day. According to Rush University Medical Center, "When you eat breakfast, you're telling your body that there are plenty of calories to be had for the day. When you skip breakfast, the message your body gets is that it needs to conserve rather than burn any incoming calories."
OK, so it's about more than just eating something in the morning. If you grab a sugary donut or eat a muffin in the car, you're setting yourself up to crash later. Instead, choose something with filling protein and fiber like eggs, yogurt and berries or whole-wheat toast topped with peanut butter.
Going from your office chair to your car to your couch can lead to a very sedentary routine. And sitting for extended periods puts your body into energy-conservation mode, which means your metabolism can suffer. According to the UK's National Health Service, "Sitting for long periods is thought to slow metabolism, which affects the body's ability to regulate blood sugar, blood pressure and break down body fat."
Cardio is great, and it can quickly burn calories, but once you're done running or cycling, your calorie burn quickly returns to normal. When you do HIIT and resistance-based workouts, however, your calorie burn stays elevated for longer as your muscles repair themselves. Per the American Council on Exercise (ACE): "Strength training is a key component of metabolism because it is directly linked to muscle mass. The more active muscle tissue you have, the higher your metabolic rate." And, according to ACE, a pound of muscle burns an additional 4–6 calories each day compared to a pound of fat.
Protein feeds your muscles, promotes satiety and is an important component to sustaining a healthy weight. Eat too little, and you may have trouble building or maintaining muscle mass — and per the above, we know muscle's importance to metabolism. Also, protein requires more energy to break down than carbs or fat, so you'll actually burn more calories during digestion.
One bad night's sleep is enough to leave you feeling sluggish and impair your cognitive processing. String together several nights in a row — or a lifetime of inadequate sleep — and science shows decreased metabolism and hormonal imbalances may follow.
In a study published in The Journal of Clinical Endocrinology & Metabolism, researchers found drinking 500 milliliters of water (about 2 cups) increases metabolic rate by 30%, and that spike lasts for more than an hour. So, drink water throughout the day to stay hydrated, and you'll get the added benefit of a boosted metabolism.
When stress levels increase, your body produces a hormone called cortisol. Cortisol leads to increased appetite, makes us crave comfort foods, decreases our desire to exercise and reduces sleep quality — all things that negatively impact metabolism. So, while you can't always control your stress levels, managing stress can go a long way toward protecting your body's internal fire.
by Kevin Gray
Shared by Dr. Phil McAllister @ Forward Health Guelph


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Chelsea fans on social media have voiced their displeasure at referee Anthony Taylor and the Video Assistant Referee for failing to send off Harry Maguire following his challenge on Michy Batshuayi. The Manchester United skipper successfully evaded the red card after an apparent stomp in the Chelsea attacker's groin in Monday night's encounter.
Indeed, a different scenario could have played out between the two rivals at Stamford Bridge had the match referee taken an extreme stance against the English defender. Despite winning a foul after a tussle with Batshuayi in the 21st minute, the former Leicester City centerback appeared to have footed the Belgian striker in the groin while in the process of falling. Upon a numerous protest by the Chelsea players and bench, the incident was briefly reviewed by VAR although Maguire was immediately exonerated.
Has Harry Maguire got away with one here?— Sky Sports MNF (@SkySportsMNF) February 17, 2020
Watch #MNF live on Sky Sports PL or follow here: https://t.co/loP3696X2c pic.twitter.com/Tlr3MwQ7lI
Maguire went on to score the eventual winner for Manchester United after Anthony Martial had given the visitors the lead. Meanwhile, the decision to keep the England defender on did not sit well among Chelsea fans on social media who believe he should have been sent off immediately.
In retrospect, Tottenham's Hueng-min Son was given his marching orders following a similar foul on Chelsea's Antonio Rudiger a few months ago. Below are the reactions of some fans following the referee's decision:
21': VAR rules no red card for Harry Maguire— Football Tweet (@Football__Tweet) February 17, 2020
56': VAR rules out Zouma's goal
77': VAR rules out Giroud's goal pic.twitter.com/NrXspkdvca
Harry Maguire stays on after this challenge and then scores vs. Chelsea pic.twitter.com/inrj86JFSI— ESPN FC (@ESPNFC) February 17, 2020
30/01/19: Maguire should've been sent off, isn't... and then goes on to score.— Bubbles (@bubbIxs) February 17, 2020
17/02/20: Maguire should've been sent off, isn't... and then goes on to score. pic.twitter.com/atvK3GnZNY
I really can't blame the players after the VAR shambles today.— LDN (@LDNFootbalI) February 17, 2020
• Maguire kicks out, no red card after Son was sent off for less. He then scores United's 2nd.
• Zouma goal ruled out when Azpilicueta was pushed into Williams.
• Willian booked for diving when fouled.
Scrap that VAR is a joke we have every right to be making excuses. Zouma's goal shouldn't have been disallowed. Maguire should've been sent off for kicking out at Batshuayi and then he goes on to score.— Mitchell (@CFC_Mitchell) February 17, 2020
VAR disasterclass what is new.
Chelsea have a goal disallowed incorrectly— Tass (@FaZeTass) February 17, 2020
Maguire scores when he should of been sent off 14hours ago
Whoever's been in control of VAR tonight - sack em
Son gets sent off but Maguire doesn't. Double standards at it's best. #CHEMUN pic.twitter.com/0uWQVftXPY— Harry Cresswell (@HKCresswell) February 17, 2020
|Bayern München
|Apr 10
|Fortuna Düsseldorf
|Apr 11
|Athletic Club
|Real Madrid
|Apr 11
|Apr 12
|Aston Villa
|Wolverhampton Wanderers
|Apr 13

subset: commoncrawl


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You've read the articles…Top tips to be the best Airbnb host, 25 insanely great ways to improve your Airbnb listing and you're moving through that checklist like a hot knife cutting through butter:
Extra toilet paper…CHECK
Sparkling clean…CHECK
Fresh flowers…CHECK (?)
Provide your guests with plenty of information about your local area…CHECK!
But let's dive into this one just a bit more….
How you currently share tips:
1. The 3 ring binder
It's got the instructions for the dishwasher, a page with the WIFI password and a page for house rules. Then there's the page with the list of the restaurants and cafes etc to share with your Airbnb guests.
2. The ol' tourist map
You've managed to get your hands on a stack of tourist maps. When your guest arrives you put on your concierge hat and start to circle and point your way around the map.
3. Direct Messaging
Eager guests might have started to reach out to you prior to your arrival with questions concerning your area. And being the superhost that you are, you take the time to attend to their questions.
4. Airbnb guidebooks
This is a new feature from Airbnb where recommendations from all hosts in the area are aggregated into a guidebook of your location. Your guests can see a crowd sourced list of places and restaurants in your area.
The best way to share your recommendations:
The Wanderguide!!!
While all of the methods above work to a certain extent, why use nail clippers to cut your grass when you could use a lawn mower?…Especially if it's a free lawn mower!
The Wanderguide is essentially a digital travel guide and here's why it mows over all other methods.
1. It's fast and easy to set up
Once you've signed up you name your guide and you pick your URL, you type in your city et voila…you've got a guide.
2. Customize your guide your way
The guide is comprised of categories and items. Create as many categories as you wish – i.e. 'Best places for a cuppa' or 'Favorite vinyl record stores', 'Soho musts'…you get the point.
Then fill each category with items. Basically, if Google considers this a place, you can add it to the category i.e. restaurants, parks, shops, waterfalls etc.
Wait there's more! Other items you can add into your categories are travel blogs or articles, and tours and experiences (but more on this later).
3. The personal note
IMHO this is the coolest feature. While it's great to know the name of the restaurant you're recommending, if you write a note telling me to get my name on the list before 5pm, you've truly shared with me your local expertise.
4. Amazing guest experience
First of all, it's not an app, it's a mobile optimized website. As in, your guests don't have to download an app. They just put pop your URL in their web browser and your digital travel guide works like a dream on both computer and phone screens (or tablet if that's how they roll).
See also: How to Make your Airbnb Guests Feel Welcome without Greeting them in Person
They can jump from category to category, scroll through your recommendations, see your notes. When they tap an item then they'll see the google reviews, location map, opening hours (if it's a place of business), and contact info.
5. Personalize the s*** out of it
From cover photo, to background color and design make it as fabulous (or unfabulous) as you like!
6. Earn passive income
Yup…you heard right. Make money off of your Wanderguides.
Travelade is open in 39 countries and growing. We offer a plethora of experiences in each of these countries.
If you add Experience items to your Wanderguide and one of your guests books that experience, you earn commission on that sale. Actually, if your guest clicked the link to your guide but ended up navigating to http://www.travelade.com purchasing a tour that wasn't on your guide, you will still get that commission as you brought that customer in.
7. It's freakin FREE
No fees, no hidden charges, not free for the first week. Just free.
We're giving you the lawn mower. We hope you love it, we hope it saves you time, we hope it makes your life easier, we hope it improves your guests' experiences and we hope you can use it to make a bit more money!


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Preparing for College
Five Tips for Choosing a College
"Clueless" star and Atlanta-native actress Brittany Murphy once said, "Life presents you with so many decisions. A lot of times, they're right in front of your face, and they're really difficult, but we must make them." Truer words have never been said. And choosing your college is one such decision.
Read More
Random College Advice
"Try to make a Google Doc with friends or classmates in class to put notes for studying." –Hannah, senior animation major
"Although we may get pressured to finalize a major, don't be afraid to change it and do what you love!" –Autumn, sophomore public relations and graphic design major.
Read More
Skip the Stress: How to Register for First-Semester Classes
Freshman registration opens in less than two weeks! But don't panic. Southern's First Year Advising has got you covered. Here is a quick list of what First Year Advising can help you do:
Read More
Advice for International Students from International Students
Southern Adventist University welcomes students from around the world to #BeAPart of our university family. As of this moment, Southern hosts over a hundred international students on campus from over 30 countries, including Egypt, Bermuda, and Indonesia! This diversity is what makes our university so unique.
Read More
Saying No in College
6 a.m. strikes and your alarm blares. Groan. You drag yourself out of bed and begin your day. Your sleepy mind begins to turn. Work, class, work out, go to the library… Oh, and find time to eat at some point. Flash forward to 2 a.m. when you finally fall back into bed, dreading that 6 a.m. alarm. You didn't even finish everything you needed to do.
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Strategy for Graduating College in Four Years or Less
Before you read the whole article, I just want to put a disclaimer that I wrote this blog as my own personal testimony, sharing the tricks I used to accomplish my goals. People have different stories and issues they deal with in life. I cannot claim that what I did to graduate college in three and a half years will help everyone. However, if it helps even one person with his or her college strategy, I will have done my part.
Read More
Job Shadow a Pro
With so many jobs out there, how does anyone really know what they will like? One great way is to job shadow. Spending a day on the job helps you know what to expect, and meeting someone who has your dream job is an amazing way to build connections. Here are some tips from Monster Jobs on how to shadow with success.
Read more
Top Five Classes to Take for SmartStart
Any new student that is coming to Southern (whether you're an incoming freshman or transfer student) can sign up for one free three-credit hour course during the third summer session on campus. You have to pay for your books, room, and food, but the class is FREE. Usually, three credit hours would cost you about $1,900, so it's definitely something you should take advantage of.
Read More


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Stam, 27, was born in Chicago and grew up in Lincoln Park until about age 4, when she moved to Hong Kong. Feb 14, As of the moment, Bianca King is in a relationship with non-showbiz boyfriend prior to Patrick Garcia although she may have been dating. Invigorating, life-affirming journey.
She was born on March 18, and her full name is Bianca Charlotte King. In an interview, Bianca King described her relationship with Dennis Trillo as a " very personal and sacred thing." So people believed, rightly, that they were. Stam, 27, was born in Chicago and grew up in Lincoln Park until about age 4, when she moved to Hong Kong.
MANILA, Philippines - Although they haven't officially declared themselves a couple, actress and budding director Bianca king is seemingly determined to keep rumored boyfriend Dennis Trillo on a leash. Bianca King boyfriend, husband, relationships | CelebNest. Bianca King dating Whom? Bianca King is currently single. Bianca King Photos, News, biography. Dennis Trillo and Bianca King dated from to December,
Bianca King is a 33 year old Filipino Actress. Her zodiac sign is Pisces. Help us build our profile of Bianca King!
Apr 7, Bianca King revealed that she was referring to actor Dennis Trillo when Trillo, on the other hand, is rumored to be dating actress Jennylyn.
Apr 6, Bianca King, who started her showbiz career on a teen-oriented TV show in , celebrated her 14th year in showbiz earlier this year.
Bianca King . She likes fashion, dating, not being on time and getting what she wants - until she meets Sean, who is like the clock striking midnight; he makes.


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Be a part of one of the fastest growing hospitality companies in British Columbia as recognized by Business in Vancouver. We are looking for energetic people with relevant experience to add to our team. While our exciting growth plan will create unlimited opportunity, you will be the one controlling your hospitality journey. We encourage you to be your best self and we believe our establishments are only as good as our devoted staff. We look to promote and inspire individuals to maximize their potential.
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The Joseph Richard Group is a collection of unique hospitality ventures owned by André "Joseph" Bourque and Ryan "Richard" Moreno. Our team operates 25 establishments together, constantly fine-tuning our concepts according to the needs of our guests. What sets us apart is our dedication to the Guest Experience; an unwavering commitment to exceptional service, top quality offerings, and a team of like-minded people.
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Creating memorable experiences for all guests through the best people, product, service, and environments.


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The Finnish Supreme Administrative Court has decided on a complaint concerning the legality of decisions by a Finnish city (the city of Mikkeli) [1] and, later, the Administrative Court of Kuopio [2]. The decisions related to recovery of state aid which had been declared unlawful by the European Commission in its decision on 12 June 2012 [3]. The Commission decision had noted that certain aid measures that had been taken for the benefit of Osuuskunta Karjaportti (or 'the Karjaportti Co-operative') were unlawfully put into effect by Finland in breach of Article 108(3) TFEU and were incompatible with the internal market. Finland was, in practice through its local authorities, obligated to recover the unlawful aid from the beneficiary. The Commission stated in its decision that
The Finnish Supreme Administrative Court rules that deciding on recovery of unlawful State aid was required by the Commission decision regarding that aid and EU law even though the recipient of the aid was in restructuring proceedings (Osuuskunta Karjaportti)
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Thank you! I started to write this album beginning in 2014, so songs like 'Obsolete' and 'Bad For You' were written then. The last song, 'New Lifestyle' was written in 2018, just before I finished the album. I have about 5 extra songs I didn't use for Obsolete, and some of those will be on my next release in 2020.
ーーブルウがプロデュースした前作「Eric Barao」は、まるでパワーポップ大辞典のような作品でした。前作から約6年、今作はどんな感じの音に仕上がりました?ご自身では何か変化や成長を感じている点はありますか?
Q. "Eric Barao" was produced by Bleu. It was like a Power Pop dictionary. Six years pass from previous work. What kind of atmosphere would the new work be finished in? Do you feel any change and growth by yourself?
I've learned so many things from working with Bleu, especially recording studio tricks. I've become more confident about doing things myself in the studio, so going forward, I will be able to work more quickly and inexpensively because of this. I still like to invite my friends to record with me, but sometimes that can cause delays, so I may be more of a one-man-band on the next album.
Things went pretty smoothly except for all the waiting and the expenses.. It's very frustrating to have songs you want to put out into the world, but cannot finish, due to money. There are definitely times I would wonder if anyone will remember me after being away for so long.
Q. Please tell us briefly about each song from the album.
'Nothing To See'
楽しい!のひとこと。自動車事故の話っていうより、警察と裁判所の関係みたいなことを書いたんだ。普段はストーリーを考えた上で歌詞を書き始めるんだけど、この曲はいつもとは違って、流れに任せて書き上げたんだ。言うなればマイク・ヴァイオラ的なアプローチかな。最初は 'let it happen' っていうタイトルだったんだよ。
This will be fun! 'Nothing To See' is a story about some sort of fatal car accident. There's a lot of references to police and court trials.. it also might be about a relationship. Usually I know what a story is going to be about when I start to write a song- not this one. I let it spill out of me as a stream of consciousness. It's how Mike Viola likes to write, and I decided to just 'let it happen' for a change.
This is a song written from the point of view of an antique object- maybe an old watch or a toy robot. The object is begging not to be thrown away; it's well-made and still has some life left in it. I like shopping for old things at antique stores much more than buying new things. The subtext of the song is also about getting older.. almost all of my songs are about two things at one time. It really felt like a song that Mike Viola might enjoy, so I asked him to sing on it, and was overjoyed when he said yes! He's definitely a big inspiration to me and my songwriting, and he has one of the best voices in Rock & Roll. Ever. It can capture every emotion there is in the world.
This is the last song I wrote for Obsolete. I like the funkiness of the chorus. It's the favorite of Carlene Barous, who is in my live band, and she also sings and plays on both of my solo albums. I won't talk about the story of the lyrics this time, I want to leave a little mystery for the listener.
マサチューセッツの Ice Station Zebraていうスタジオで作業を進めたんだけど、残念ながらマイクとロジャーとは、直接会わずにインターネットでやりとりをしたんだ。僕らはアメリカの反対側に住んでいるから、そうせざるをえなかった。だからスタジオで一緒に何か作業したとかいう話はないんだけど、2人とも本当に素晴らしい仕事をしてくれた。感謝してもしきれないくらいだよ!レコーディングエンジニアのダッキー・カーライルとの作業は本当に良かった。彼は超多忙な売れっ子エンジニアでブルウやマイク・ヴァイオラ他、たくさんの偉大なアーティストと仕事をしているんだ。メジャーレーベルでもね。ドラム も叩いてくれたんだけど、'Unhappy Ending' の時なんて腕を怪我してたんだよ!もうビックリ!
Q. Do you have any episodes at the time of recording?
Unfortunately, I had to work with both Mike and Roger over the internet, since we are on opposite coasts from each other. So there aren't any good stories from the studio, but they both did an amazing job for me, and I'm so very grateful. However, I did have some wonderful times working in the studio with recording engineer Ducky Carlisle at Ice Station Zebra in Massachusetts. Ducky has recorded so many great artists over the years.. including Bleu and Mike Viola, and together, the three of them recorded the amazing "The Major Labels" album! Ducky played most of the drums on my album, and at one point he played so aggressively on 'Unhappy Ending' he injured his arm a bit, for which I felt terrible. I should also mention that the idea behind recording this album was to use all the production techniques that The Beatles used on Magical Mystery Tour and the White Album, so we tried to record through the same process and using the same equipment as The Beatles (we cheated a little bit, but I think we got the sound we wanted). Ducky is a Beatles expert, so he was the perfect partner for this project.
If I could only play one song for someone, it would probably be 'Obsolete', but I'm very partial to 'Nothing To See' as well. I'm not sure I have a favorite of my own, I put the same effort into them all, they're like my childeren, and one should never say they have a favorite child!
That is extremely flattering, thank you! I grew up on The Beatles, The Beach Boys, The Turtles.. became infatuated with The Cars, then XTC, Elvis Costello, Jellyfish, Fountains of Wayne, Jon Brion.. it all just spiraled out from there. I think the joyful melodies and harmonies are the big attraction, but I'm very big on stories and clever lyrics too. Power Pop just has all of that, and more.. it's clever, it's complex, it captures almost any emotion at all, and it never becomes boring to me.
I always have XTC, Jon Brion & Jellyfish albums on heavy rotation, but lately I'm spinning lots of things from the 1970's that did not get enough attention, like 'The Wall Street Shuffle' by 10cc, or 'This Town Ain't Big Enough For The Both Of Us' by Sparks.. both fascinating songs!
The internet has helped bring my music to a wider audience of power pop fans, but the culture of 'free music' on the internet has meant that fewer people are paying for music, and so unfortunately it is difficult for independant artists like myself to be able to keep making high quality albums.
I LOVE Japan, and the many friends I've made there, via the internet! I love that power pop is very much alive and appreciated in Japan, and it is truly a goal of mine to one day be able to travel and perform there!


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The xx's new album marks the spot
After their successful début studio album in 2009, the English indie pop trio xx released their second album in September.
According to the Billboard 200, Coexist sold over 73,000 albums and was placed No. 5 on its opening week.
With their soothing music and soulful lyrics, the sophomore album is far from being a slump. The thirteen tracks were written by the three members of the band; Romy Croft, Oliver Sim and Jamie Smith.
The London-based group recorded their album from November 2011 until May 2012 and was released by the Young Turks.
Their first track, Angels, was released in July and has quickly become popular among people and so did Chained when it was released in August.
With a single leak to one fan, the band partnered with Microsoft to create a visualization that tracked the album's online sharing stream along the world.
"To recreate the word-of-mouth phenomenon that made them famous, the xx shared their album stream to a single fan outside of London," Amanada Holpuch wrote in the Guardian Blog.
According to Holpuch's blog, that one single fan hogged the album for almost an hour before it was released.
"Twenty-four hours after the stream was shared, the site crashed from the millions of [users listening]," Holpuch wrote, "and the average user was spending 2.1 on the site."


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I'm frail sufficient to maintain in solutions those days when there become nothing like mobile telephones. Oh, those serene, golden restful days. At the time, I did no longer ticket upright how very objective valid that time become.
At any time once you wanted to construct a phone name, you had to pass to where a phone become. These were the times of the phone booth. Take into accout those? That's where Clark Kent become Superman. We don't salvage Superman these days because there are no longer any phone booths.
I wisely take into accout the day I offered my first cell phone. I hesitated because I loved my serene time. Alternatively, the Apt Mistress of the Parsonage become smitten by getting mobile telephones. That arrangement, she would possibly per chance presumably presumably name me every time she wished.
I presumed that become pretty good, and we went out and offered our first pair of mobile telephones. Nevertheless it took me a little bit bit of time to be taught to operate this unusual technology. Unfortunately, on the time, I had no grandchildren who would possibly per chance presumably presumably stroll me thru this task.
All went wisely for the predominant couple of years. Then, a brand unusual phenomenon developed. My cell phone become ringing on a common basis. As a rule, from some foolish frail telemarketer attempting to promote me something I didn't need and completely didn't need.
How they bought my quantity, I abolish no longer salvage any belief. As far as I'm enthusiastic, it's all a rip-off.
Then a particular belief hit me. If these people were calling and losing my time, why no longer employ it to raze their time?
It did no longer dispose of me long to salvage a little bit bit of fun out of these people calling me.
If it become a recorded message, I hung up valid away. In spite of the total thing, you would possibly per chance presumably presumably presumably no longer talk about with a recorded message.
Nevertheless, if it become an proper person, then my table had been plot. I stumbled on appetizing ways of demanding them and losing their time. In spite of the total thing, isn't that their industry?
Shall we say, they constantly search data from, "How are you doing?"
That appears like a sexy straightforward and harmless search data from. I know, and so abolish you, they wouldn't salvage any passion in checking out how I'm. They are environment me up for gross sales talk about.
I then had an belief. I understand it's miles no longer often ever I in truth salvage an belief, but after I abolish, boy, is it an belief. After they asked me how I'm, I stammer them in all of the lifeless detail I'm in a position to deem of on the time. I budge on and on how immoral my day is and the arrangement in which terrifying existence feels. Then there would possibly per chance be that acquainted "click," and they've hung up on me.
In spite of the total thing, they asked how I become doing, and I become merely responding to their search data from.
One other ruse I employ is after they search data from me how I'm, I say, "I'm terrifying." To which they respond by asserting, "That's good …" and budge on with their gross sales pitch.
I'm no longer multilingual, but I'm in a position to talk about gibberish better than anybody I know. Not no longer as a lot as, that's what my wife tells me. So, if I in truth salvage this skill, why no longer employ it?
The first time I outdated this gibberish language, the person on totally different finish acknowledged, "Communicate English, please." To which I continued with my gibberish. They repeat their anticipate, and I continue with my gibberish. Lastly, there comes that acquainted sound I watch for, "Click on."
My wife is terribly frustrated when she receives any of these telemarketing calls. She demands her quantity taken off the checklist and valid away!
I dispose of a particular belief. Esteem they outdated to say, if existence offers you lemons, then construct lemonade. So, I construct telemarketing lemonade as customarily as I'm in a position to.
I must confess I in truth salvage loved a majority of these telemarketing calls.
One name become for peril in my body. Any individual despatched in my title, reporting that I had peril in my body, and they'd a medication that can presumably presumably back me with all my peril.
"The keep abolish you've got peril on your body?"
"Effectively," I acknowledged as severely as that you just will be in an arena to imagine, "I in truth salvage this terrific peril in my neck."
This data enraged the telemarketer, and he wished to know how I bought this peril and where it came from. To which I acknowledged, "My peril in the neck comes from people like you calling me on daily basis."
"Click on."
I watch for those calls.
Then, totally different day I bought a unfamiliar name on my cell phone. I regarded to perceive who become calling, and to my surprise, it become me. It become my title and phone quantity that confirmed up on my cell phone conceal conceal. I become calling myself.
I will not stammer you how anxious I become to talk about with myself. I become going to give myself a share of my solutions. For certain, it'd be valid to talk about with myself about particular issues.
So, I answered the phone. "Hi there, Pastor Snyder, how in the world are you?"
To my enormous disappointment, it become no longer me calling me. Reasonably, it become some telemarketer attempting to know how powerful my electric invoice become every month.
I take into accout what David acknowledged, and he did no longer salvage a cell phone. "Because he hath inclined his ear unto me, therefore I will name upon him so long as I are residing" (Psalm 116: 2).
I abolish no longer want a cell phone to name God because I in truth salvage attach my faith in the Lord Jesus Christ, and I now am linked with God.


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Alex Salmond gives sister Gail tips on how to win as the novice politician stands for election for first time
Mild-mannered Gail may be nine years her junior but she knows how to deliver a blow to the ballots
ALEX Salmond's little sister Gail Hendry is standing for parliament for the first time.
The 53-year-old mother-of-three is the SNP's candidate for the Ettrick, Roxburgh and Berwickshire seat in a Holyrood by-election caused by Theresa May's snap General Election.
Now she's hoping to follow her former First Minister big brother into the Scottish Parliament as an MSP.
Chief Features Writer MATT BENDORIS is given a unique insight into their normally private family life.
ALEX Salmond's statesman- like composure soon goes out the window when he starts sparring with his wee sister.
Mild-mannered Gail may be nine years his junior and a complete novice when it comes to standing for election, but she knows how to deliver a blow to the ballots.
Like the time a teenage Alex tried to pull the wool over her eyes — and failed miserably.
The 62-year-old recalls: "In my pre-political phase I had a paper round. Eventually she became old enough to do my papers."
Gail says: "I wasn't very old."
Alex adds: "You were beyond toddling as you could manage the stairs."
Gail continues: "I was about six. He would say, 'This is for No42' and you had to run and put it in the letterbox."
Alex replies loftily: "I do remember I paid you the living wage of the time."
Gail splutters: "You promised me a pound, and I'd never had a pound in my life. And you gave me a Monopoly pound note.
"Mummy was so angry with you, but she sorted it all out."
But the ex-FM quips back: "If you don't watch out I will start talking about how you beat up that bully.
"The poor boy's dead now, although not as a result of my sister, I hasten to add."
The pair took a break from campaigning at Macdonald Houstoun House Hotel in Uphall, West Lothian.
They were raised a stone's throw away in Linlithgow by their civil servant parents Robert and Mary, along with their big sister Margaret, now 65, and wee brother Bob, 50.
And despite the banter it's clear they are extremely fond of each other, with Alex proudly wearing a badge which declares: "I am Gail Hendry's big brother."
Gail now lives in Hawick in the Scottish Borders with English business analyst hubby David and their three kids Karen, 26, Christina, 22 and 16-year-old Mark.
The teacher lecturer from Borders College has been an activist for decades and and has led two successful election campaigns for the Nats.
But now she has thrown her own hat into the ring following Tory MSP John Lamont's decision to stand down from the Scottish parly as he bids for a Westminster seat.
So what advice did she take from her brother?
She says: "Alex has given me tips before for election campaigns, but the only advice he's given me this time was 'Go for it.' but I am not Alex.
"We're very different. We have different strengths and weaknesses. So I'm not worried about comparisons."
Alex adds: "She will certainly be her own person, which is exactly how it should be."
But Gail has been behind Alex long before he won his first election 30 years ago to become MP for Banff and Buchan in 1987 - when she acted as his stylist.
She says: "I first remember him on TV on a political programme called Crossfire on STV. Alex was only 21.
"I remember because the jumper he had on we'd bought together for his 21st birthday at BHS and I was allowed to stay up late to watch him.
"Politics was always discussed in the house. My dad was old Labour who went to SNP and my mum was Conservative until the early 90s when she turned nationalist too."
But both their faces light up when they discuss their early years together on family holidays – including a comical incident at Aberdeenshire's Cruden Bay.
Gail, who was just five at the time, says: "There were two things from that holiday. One was a bad boy chucked Bob's bucket and spade in the water and I waded in to get it — and then Alex got locked in the toilet."
The ex-Nats' leader, who was 14 at the time, laughs: "That's right – the guest house owner was brethren and he wouldn't get a joiner because it was on a Sunday.
"My dad, who was a church elder, was getting angrier and angrier saying he had taken it too far.
"He ended saying 'You canny have my boy in the toilet all day'. So my dad took matters into his own hands."
Gail adds: "I will never forget the image of Alex having to crawl out of the bathroom window.
"Alex always looked after myself and Bob. I really missed him when he went to university."
The former primary school teacher has been in the background for all of the highs — and lows — of Alex's colourful career.
From the opening of the Scottish parliament in 1999, which she says made mum and dad "so proud" through to 2007 when he became First Minister.
Gail adds: "Sadly our mum died in 2003 so she never got to see him be First Minister.
"But he was very, very busy after that. When you wanted to speak to him on the phone it had to be very late at night.
"Alex is such a hard worker. When something motivates him he goes for it non-stop and never takes time off."
Then there was the unprecedented SNP majority in the 2011 Holyrood elections, where Gail cried "tears of joy", to the low of the 2014 indy referendum.
She sighs: "He phoned me to tell me he was going to resign because it was my boy's 14th birthday on September 19.
I don't think Mark's ever forgiven his Uncle Alex and we all spent the day in tears.
"I still believe in independence — I genuinely believe it will be better for the people who live here. You don't lose that belief just because you've lost a vote.
"But there have been more good times than bad times."
Alex adds: "I have always been quite protective of the family, although the family have always been able to look after themselves."
But could she keep the political dynasty alive by being a future First Minister?
Gail instantly shakes her head at the thought, but Alex insists: "She would make a very good future Education Minister, that's for sure.
"But I can guarantee that she will first make a very good constituency MSP - if I could choose to be represented by anyone, it would be by Gail.
"I'm well chuffed to be Gail Hendry's much, much older big brother."
Dad made sure we all voted
ALEX and Gail aren't the only political big hitters in the Salmond family — their dad Robert likes to kep his hand in.
The 95-year-old, who is a resident at Erskine Hospital for ex-servicemen has been involved in politics for 72 years.
Alex says: "My Dad has voted in every election since 1945 and he certainly wasn't going to miss out this time round.
"He was a bit miffed that he wasn't able to vote for my wee sister Gail or myself but settled on voting for his local SNP man Gavin Newlands.
"He put our posters up on his window instead!
"With his 96th birthday approaching faither might be the man who has voted most often in all of Scotland.
"He voted Labour from 1945, when he was in the Navy, until the West Lothian by-election of 1962 when he switched to the SNP.
"In that sense he was right there at the very dawn of the modern SNP.
"He has also voted in every Scottish Parliament election, every European, every referendum, and even every local election.
"He drummed it into all of us that people had died for the right to vote and we had to exercise ours.
"He certainly still practises what he has preached."
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Elem PAWS Awards for January 2020
January Most Respectful
K - Goodan - Sophia Day shows respect to classmates and adults. She uses kind words and shows kind actions. She follows directions immediately and always behaves well. Way to go Sophia!
K - Tomsheck - Ryder Kaneff is very respectful. He shows respect not only to his classmates but all the teachers he works with. He shows respect through his actions and the words he says. Thank you for being you Ryder!
1 - Canada - Skylar Riphenburg is very respectful and considerate of others around her. She is very well-behaved. When she is finished, with our table-top activity, she waits quietly for the direction or gets out her book to read. She is awesome!
1 - Mosley - Taylor Bykonen is extremely respectful to all of his teachers and friends he comes in contact with on a daily basis. He always actively listens to adults and responds in a very respectful manner. He shows respect to his friends by listening and being kind. Taylor is a wonderful role model for his peers and is a joy to have in class. Keep up the good work. I am proud of you!
2 - J. Hayes - Jaxon Hooker is respectful to his peers and teachers. He is a great listener, he includes others, he encourages his peers and is always finding a way to help others. Way to go Jaxon!
2 - K. Hayes - Samuel Flesch shows respect to adults and his peers on a daily basis. Sam shows respect by being a good listener and speaking kindly. Sam is a great example of being respectful!
3 - Barnhill - Cheryl Sonju is very respectful of her teachers and classmates. She listens well, follows directions immediately and loves to help. She shows kindness in class, as well as at recess. She invites others to play when she sees others playing by themselves. Cheryl always tries her best and never gives up. She uses please and thank you' s wherever she goes. Thank you for being a great role model in our classroom. Keep up the good work!!
3 - White - Marshall Richman is a very polite, honest student who listens well, and who is a helper in the classroom as well as in our school. He owns his own actions, doesn't give up easily and displays selfless acts to those around him. Thank you for being kind, thoughtful and speaking in a courteous way, You are a great role model! Keep it up!
4 - Wiederrick - Cael Blevins is a very respectful student. He is always polite to adults and his fellow students. He follows the Golden Rule to treat others as you want to be treated. I'm proud of you, Cael!
4 - Koschmeder - Jacob Miller is a very respectful student! He uses kind words and a respectful tone of voice while speaking to any student or adult. Jacob treats each and every person he meets the way he would like to be treated. Jacob is also a great role model to other students on how to be respectful. Thank you Jacob! I am so proud of you!
5 - Rewerts - Sabien Bowland is a very respectful student. He uses positive words when speaking to his classmates and myself. He is willing to help his fellow students with whatever they need. He owns up to his behaviors when questioned. He does not blame others and accepts consequences. Thank you Sabien for doing your job in the classroom!
5 - Buck - Johnathan Bykonen is very respectful. He is very concerned about using kind words while asking for something. He says please and thank you. Johnathan is a fabulous example of being respectful. Keep up the good work Johnathan.
6 - Bushnell - Addie Richman is a very respectful student! She is polite in class and is the first to offer words of encouragement to her classmates. She has a great attitude and brings out the best of everyone around her. She shows respect through her actions, her work ethic, and her attitude! Thank you Addie, you rock!!
6 - Z. Hayes - Jadis Scarborough shows respect in everything that she does. When talking with other classmates she does a great job of listening to what they are saying. Jadis also does a great job of respecting her teachers by the way she responds and addresses them. Thank you for being a great, respectful role model.
Walking Teachers - Mrs. Perry - Tye Gray is very respectful during our walking time, and he encourages his friends to be respectful in line.
Clark - Wyatt Doty is respectful to both teachers and students in class and as I see him around the school.
Back Recess Teachers - Gregory Ahmels and Caius Bentley. These two young gentlemen have been on their best behavior whenever I've observed them. They speak respectfully to one another while playing at recess and treat each other and other students the same way.
Cafeteria Staff - Ty Parsons. Ty has been improving so much throughout the year. He has been very polite while in line, and while sitting at the table with his peers. Thank you Ty, and keep up the great work.
Gruber & Cruze - Riley Kincaid is extremely respectful in both band and choir. She is polite and kind to others and shows respect through her actions. We are very proud of Riley and hope she keeps up the great work!
W. Reynolds - Adelia McLoud is such a soft-spoken girl, but her respect for others comes through loud and clear. She is respectful when others are speaking and always waits politely for her turn. Not only is she respectful of others, but she also takes very good care of her books...and that is very important!
O'Brien - Addison Faunce is respectful in computer class. She listens to directions and diligently practices keyboarding even when it gets a little tiring. She is kind, polite, fun, and kind to her classmates.
T. Reynolds - Victoria Carlisle is always respectful in every situation. She maintains her respectful attitude even when her red hair is showing!
Erickson - Trinity Combs is very respectful and shows great manners! She always waits her turn and always has a smile on her face! Thanks for being awesome Trinity!
Manda - Cheyenne Sonju is very respectful to the teachers and to her classmates. She greets the teachers with a big smile and shows a positive attitude every time she comes to the class. She also shows respect by following instructions without complaints. We appreciate you, Cheyenne!


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|Optimization of a 2K primer for polypropylene substrates with different flame conditions
|Other Titles:
|Optimización de una imprimación 2K para sustratos de polipropileno con diferentes condiciones de flameado
|Arcos Rubio, Luis
|Gutiérrez González, José María, 1953-
González Azón, María del Carmen
Accessoris d'automòbils
Treballs de fi de grau
Automobile accessories
Bachelor's thesis
|Issue Date:
|The demand for a higher plastic content in automobiles in order to increase gas mileage by decreasing vehicle weight creates a need to develop coatings that will adhere to these materials. Adhesion to thermoplastic olefin (TPO) substrates, like blends of polypropylene (PP), is often difficult to attain due to the low surface energy and the nonpolar nature of the surface. One always specifies, therefore, that the surface of the substrate must be pretreated. Pretreatment methods can vary, from oxidation of the surface, e.g., plasma or flame, to diffusion and mechanical interlocking of an applied polymer to the surface. Mechanical interlocking to the nonpolar TPO surface can be achieved through the use of an adhesion promoter, namely a chlorinated polyolefin (CPO). The type of CPO used, in addition to the types of solvents and flame treatments used, can substantially influence the degree of adhesion/cohesion obtained within the CPO/TPO system. PP is a TPO that is used in automobile construction. In this report it is described a set of experiments that provide quantitative information about how CPOs optimize the adhesion of a commercial primer coating to PP. The study was performed according to eight CPOs and two different ways of flame treatment. The CPOs were prepared by mixing them with a standard primer in order to investigate what type of CPO optimized better the adhesion of the primer to a PP substrate. On the other hand, the experiments were started with non ideal parameters for the flame treatment and were changed for the final experiment to work at its best. To study the paint adhesion a steam jet test was used. This consists of an assay based in high pressure cleaners. A hot water jet impacts into the paint system during a specific time and tests the paint adhesion to the substrate.
|Treballs Finals de Grau d'Enginyeria Química, Facultat de Química, Universitat de Barcelona, Curs: 2013-2014, Tutors: José Maria Gutiérrez González, Carmen González Azón i Luis Martínez Barrio
|Appears in Collections:
|Treballs Finals de Grau (TFG) - Enginyeria Química
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text: Cape Town - Springbok wing Bryan Habana has denied that the player drain in South African rugby comes down to money alone.Habana, who has been at French club Toulon since 2013, says it is a combination of factors that contribute towards players deciding to leave South Africa for Europe. The 33-year-old says that crime levels and politics in rugby have both been factors that have contributed to the player drain. "I think a lot of people outside South Africa don't understand that there are a number of unique things happening in South Africa at the moment," the 124-Test veteran said on Sky Sports. "Not only from a rugby point of view, but from a political, economic and safety point of view."A lot of people think rugby players go overseas to gain money, to gain a residency in another country, but there are so many different factors which people take into consideration."Habana added that some young South African players might move abroad due to transformation targets, describing South Africa's unique situation of having previously disadvantaged players as "intricate". "When these youngsters move, it's not just about leaving South African shores, it's about taking your future into consideration," he said.


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Ōtsu, capital, Shiga ken (prefecture), southern Honshu, Japan, on the shore of Lake Biwa. A castle town established by Toyotomi Hideyoshi in the 16th century, it is situated at the junction of ancient highways, including the Tōkaidō (Eastern Sea Highway). Ōtsu has long been a gateway to Kyōto and a centre of transportation. The city contains the Ishiyama-dera (Ishiyama Temple), associated with Murasaki Shikibu, author of the 11th-century novel Genji monogatari (The Tale of Genji), one of the great classics of Japanese literature. Industries produce electrical appliances and textiles. Pop. (2005) 323,719; (2010) 337,634.
Learn More in these related Britannica articles:
folk art: Japan…folk painting flourished in the Ōtsu region from the 17th to the 19th century. Clearly distinct from the sophisticated ukiyo-e painting, it was executed by farmers and artisans and depicted folk as well as Buddhist deities, popular animal motifs such as the cock-and-hen, and popular characters and genre scenes, often…
Shiga, landlocked ken(prefecture), central Honshu, Japan. It contains Lake Biwa, the largest lake in Japan. Ōtsu, the prefectural capital, is situated at the south end of the lake. The lake and surrounding mountainous district form Lake Biwa Quasi-national Park.…
Honshu, largest of the four main islands of Japan, lying between the Pacific Ocean (east) and the Sea of Japan (west). It forms a northeast–southwest arc extending about 800 miles (1,287 km) and varies greatly in width. The coastline extends 6,266 miles (10,084 km). Honshu has an area of 87,992…
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How to Trade-In a Car
One of the benefits of trade-ins is that you can get offers on your car without having to become a private party seller. So, if you're ready to buy a used or new car, you may be wondering, "How can I get the best offer on my trade-in car?" Jaguar Newport Beach has you covered with a short list of trade-in tips! Follow the steps below to improve your chances of getting the best possible trade-in offers near Irvine, and get more car-buying tips on things like gap insurance and beyond!
Get Your Trade-In Car's Value
Before you can select an offer, you need to know what your car is worth. To make life easier for Costa Mesa drivers, Jaguar Newport Beach offers a handy value your trade-in tool. Submit your car's year, make, and model, along with your name, email, and phone number. You'll receive a report that details the local market supply, popularity, and estimated value of your car. If you want to do more research, there are other tools available like Kelley Blue Book® Value and Edmunds True Market Value®.
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The next step is getting your vehicle appraised. You can make an appointment at CarMax and/or with Jaguar Newport Beach. There are 25 CarMax locations throughout California. If you live in Newport Beach, you can find a CarMax in both Irvine and Costa Mesa. CarMax will complete a detailed car inspection that's valid for a week.
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Negotiate or Accept a Trade-In Offer
After appraisals are complete, you can choose to negotiate, or accept the terms and close the deal. Choosing the highest offer may seem obvious, but there are a few trade-in tips to keep in mind:
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Learn More About Car Trade-Ins at Jaguar Newport Beach!
If you have questions about trade-in cars or how to trade in a financed car, or if you wish to schedule an appraisal, contact us! Our sales and finance team is available seven days a week, and we're conveniently located near Orange and Anaheim Hills. While you're here, ask about our certified pre-owned inventory and used car deals under $25K.
More from Jaguar Newport Beach
What Are the 2020 Jaguar XE MPG Ratings?
The 2020 Jaguar XE is a great choice for drivers in greater Irvine. One of the reasons the new XE offers a superior driving experience is its generous fuel economy. We're here to give you some useful information on the Jaguar XE mpg and its other great features. Jaguar Newport Beach is who Costa Mesa drivers come to…
2020 Jaguar E-PACE Interior
Are you looking for a unique luxury compact SUV with plenty of amenities to make your Irvine drives more comfortable and convenient? Consider the 2020 Jaguar E-PACE. This model is the entry-level Jaguar SUV, but it still offers plenty of elegance and function in its premium interior. Explore the E-PACE interior at Jaguar Newport Beach, then contact…
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If you're looking for a luxury SUV that doesn't compromise power or performance, the Jaguar F-PACE is where your search stops. But how much can the Jaguar F-PACE tow? The Jaguar F-PACE has a maximum towing capacity of 5,291 pounds— perfect for hauling a fishing boat, pop-up camper, or a trailer full of your first-year…


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