Food for wholesome Nails

Nails are a protective horn at the end of our most sensitive extremities: fingers and
toes. They can often come to be injured from accidents or crushing weight such as
heavy walking or running. They can also come to be infected from bacterial or fungal
infections as well as separated from the nail bed or chipped from harsh weather.

The nails are often a reflection of our broad condition or nutritional deficiencies. Some
ways to listen to what your nails are trying to tell you are:

o Iron/Protein/Calcium scantness = brittle, concave, ridged, white half moons

o Too much salt = external fibrous growths

o Nervousness / hyper thyroid = disjunction of the nail bed

o Respiratory Difficulties = bluish discoloration

o Bronchial Difficulties = yellowish discoloration

o Anemia = pale nail beds

o Vitamin A scantness = peeling nails

o Zinc scantness = poor nail growth

o Vegetable potential Oils scantness = thin, brittle nails

o Consumption Extremes in Diet (especially meats and refined foods) = washboard
ridges

What we eat surely does affect the appearance of these external parts of our
bodies. Start paying attention to your hands (and feet!) and feeding your body right.

The food we put In the body affects the condition of our nails, but that doesn't mean to
completely ignore the food we put On the body either. Contrary to many fabulously
smart marketing campaigns you don't need to spend a lot of money on chemically
enhanced products to touch drive and beauty on your outside.

Natural oils are an excellent way to treat the external condition of the finger and
toenails. Distinct oils affect the body differently. A great way to conclude what oil
would suit your body best is to discover your heritage and join together to the
predominant oil in that part of the world.

Once you have carefully which is best for your singular body's need use some
time in the evening to take a "nail bath" (remember ... The skin is our most
absorbent organ ...)

1. Allow your nails to soak in a small bowl of oil or gradually rub the oil into the nails

2. Cover with cotton gloves, cotton socks

3. Sleep

Top Three Oils to Treat Your Nails Right

1. Coconut Oil: one of the few principal plant sources of lauric acid. This medium
chain fatty acid, which is also found in human milk, enhances brain function and the
immune system.

2. Palm Kernel: when unrefined, this high saturation oil is the one of the most garage
of oils providing drive and greatest saturation to the skin.

3. Olive Oil: the most garage vegetable oil, high in vitamin E, provides retain to the
liver and gallbladder (yes, no matter how you take it into the body).

Now, take a slight and think about how those chemically enhanced skin and nail
products are affecting your body ...

To your power and success, Heather

---

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A Moveable Feast in Havana

I visited Havana hoping to capture that singular milieu of the fifties when the likes of Frank Sinatra and Ernest Hemingway frequented the city and was not disappointed.

Were he still alive, Frank Sinatra would now be 91. In his heyday, the saying was: "It's Frank's world; we just live in it." That world beyond doubt included Cuba, which Frank first visited in 1947. I naturally wanted to see Frank's world in Havana where I hoped that memorabilia dating from the fifties would be accessible.

At Havana's Aerop¬uerto Internacional Jose Marti entry formalities were as involved as in the fifties when visas were needed to go to any place. It took me an hour to clear the immigration line. In my case, a pretty police officer spent more than a microscopic determined comparing my face with the photo in my passport. Then it took other hour to get my baggage and turn my money into 'convertible pesos' or Cucs. I am sure that Sinatra had it easier.

There was plenty to advise Sinatra on the taxi trip into town. The car radio played Cuban songs with a beat that Frank would have appreciated. As I trav¬elled towards Havana centro, passing murals and graffiti acclaiming Castro and Che Guevara, we shared the road with vintage Chevrolets and the odd Model T and Dodge - cars that predate Castro rule and must have been on the road while Frank's time.

The next day at the Hotel Nacional de Cuba, with its Gothic façade, I sank into Sinatra nostalgia. The lobby still boasts some magnificent original mahogany fixtures that still reflect the splendour of Sinatra's day. In the bar, there is an alcove with posters showing personalities who visited the hotel in varied decades. The fifties section features Frank's profile along with photos of mobsters such as Meyer Lansky and Santo Tarfficante.

It was Frank's first trip to Cuba in February 1947 that exposed his connection to the mob. A Fbi surveillance photo showed Sinatra with his arm colse to Charles 'Lucky' Luciano on the balcony of the Hotel Nacional. Luciano, deported from the Us to Italy in 1946, had come to Havana for a meeting with other Mafia bosses.

By most accounts Sinatra had no idea exactly what he was getting into when Joe Fischetti, a New York gangster who booked talent for mob-owned clubs colse to the country, recommend a 4-day trip to Havana. Joe naturally convinced Sinatra to accompany him and his two brothers to Havana to meet some of the "guys."

Sinatra probably didn't perceive how many "guys" he was going to meet. The Mafia was holding a consulation in Havana attended by mob leaders, together with big shots such as Luciano, Frank Costello, Meyer Lansky, Albert "the Executioner" Anastasia, Joe Bonanno, Joe Adonis, Chicago boss Tony Accardo, Florida boss Santo Trafficante and Meyer Lansky among many others.

It was Meyer Lansky's close friendship with Cuban dictator, Fulgencio Batista, that enabled Mafia bosses such as Santo Trafficante to get a piece of the activity in running lucrative casinos in hotels such as the Nacional. The casino operations made so much money that top rated singers such as Frank Sinatra and Eartha Kitt would fly to Havana to star in their floor shows.

Even in Fidel Castro's Cuba, the Nacional still features a cabaret show. After a buffet dinner in the hall, which once housed the casino, I went to the nightclub. Packed with diners and drinkers, it captured the mood of those yesteryears. Even the showgirls, bosoms modestly covered, evoked the public mores of the fifties. A Cuban singer, accompanied by a big band, belted a original song. It was pure nostalgia. In his place, I could practically fantasize Frank wowing the wives of high rollers with his rendition of "All of me".

Apart from his casino visits, Frank also celebrated his 1951 honeymoon with Ava Gardner in Havana.

They honeymooned in Rom 225 at the Nacional, close to Rooms 211 to 213 favoured by the mob. The hotel, built on a rock bluff, looks out over the bay towards the Morro, the aged fortress guarding the entrance to Havana harbour. Ava and Frank must have enjoyed the view when taking cocktails at dusk on the sea-view terrace. While Frank beloved Cutty Sark Scotch, I had my best ever daiquiri on that same terrace. The sweet lime, sugar powder and rum proportions were just right with the fine crushed ice mix descriptive to the lowest of the hollow stem of the glass. The Nacional had not lost its class. Contemplating the hotel gardens overlooking the Malecón, Havana's sea promenade along the bay, I felt as if I had come to be a member of Frank's Rat Pack.

During their honeymoon, Frank did not show himself too much and a waiter, Jorge Jorge, recalls delivering bottles of vodka and whiskey to their room. Although they had a meal at Ernest Hemingway's favourite restaurant, they did not get colse to to meeting the celebrated author who lived in Havana. Ava admired Ernest ever since she got her first major role in Robert Siodmak's 1947 film "The Killers", based on a Hemingway story. She had recently been premium for a role in the film version of Hemingway's 1936 short story "The Snows of Kilimanjaro". Probably Hemingway was not in town since Ava could have beyond doubt arranged a meeting in the middle of the two American icons: her crooner husband and the writer whom she called "Papa".

The two men, however, lived in different worlds in Havana.

Frank's world was in La Habana Centro, west of the Malecón, where the mob ran casinos in posh hotels such as the Nacional, Capri and Riviera. In his novel Our Man in Havana, Graham Greene described that part of the city before Castro took over in the following words: 'In the west the steel skyscrapers of the new town rose higher than lighthouses into the clear sky'.

Hemingway's world, east of the Malecón in La Habana Vieja (old Havana), had no skyscrapers, only charming old buildings - some dating from the 15th century. Old Havana starts at the Prado, the lovely avenue with a broad central pedestrian walk, which runs from the Malecón to Central Park square. When he first came to Havana with his future third wife, Martha Gellhorn, he stayed just off the Prado, at the charming Hotel Biltmore Sevilla. From there it is a short way to the old town with its alleys, just wide sufficient for one car, important to the port. When I walked down the Calle Obispo (Obispo Road) to the Hotel Ambos Mundos, it seemed that microscopic had changed since Hemingway's days.

The Hotel Ambos Mundos was Hemingway's second home. While living with Martha at the Hotel Biltmore Sevilla, he used this hotel as his mail drop. It did not fool his second wife, Pauline, still living in Key West. Settled at a favorable length for his beloved watering holes, he once said that "it was a good place to write". In mid-February 1939, he spent a month in room 511 to close writing "For whom the Bells Toll". Even after he rented La Finca Vigia, a rundown farmhouse on the outskirts of Havana, he retained his beloved room 511 at Ambos Mundos.

The aged and slow lift at Ambos Mundos, probably dating from Hemingway's time, took me only to the fourth floor and I had to climb a flight of stairs to the fifth floor. Room 511 is now a microscopic museum where one can see some letters and Hemingway's Royal typewriter. I looked at the views from the two projection windows. One window provided a view of the old Cathedral, the entrance to the harbour and the sea. It had all things to inspire Hemingway to write a book with a Spanish setting.

The liftman had recommended that I see the view from the terrace. This view was excellent, as I could see the port as well as the Havana skyline. There was a bar and I ordered a mojitos, the national Cuban cocktail consisting of rum, sweet lime and mint. Enjoying the cool breeze, I wondered if this bar existed in Hemingway's time. If it did then he could not have gotten much work done at the Ambos Mundos.

During the 1940s even after he moved to the Finca Vigia, Hemingway would come late mornings to the Ambos Mundos to check his mail drop. Afterwards he commonly walked a few doors up to the American Consulate, later lunching at El Floridita with consular friends and maybe finishing his rounds with a browse in the International Bookshop. These conveniently grouped locales - all Settled on Obispo road - were his base of operations.

For drink and fresh seafood, Hemingway favoured the Floridita on the projection of Obispo and Monserrate. When its metal shutters were up, its eleven doors were open to the busy road life. Inside the café, overhead fans turned and the great mirrors behind the bar kept the room under observation from Hemingway's habitual seat at the left-hand projection of the bar. The Floridita was rumoured to have a bordello on the first floor and prostitute regulars such as Leopoldina Aroste could always count on a handout from Papa.

It was now time for cocktails and the Ei Floridita was beckoning me with flashing Vegas-style neon lighting. Now efficiently air-conditioned, the bar and dining room is sealed off from the exterior world. The waiters wore red coats with white trousers to synchronise with the astonishing red and gold interiors. Touted as the "cradle of the daiquiri," I ordered a classic daiquiri but felt that the sugar and lemon overpowered the rum. maybe I should have ordered Hemingway's favourite "Papa Double" consisting of no sugar, double rum and grapefruit instead of lemon.

The bar now looks like Papa's museum with a bust and portrait of Hemingway as well as photographs on the walls from pre-¬revolutionary days. Despite the Hemingway memorabilia, I concept about the Ava and Frank's foray to the Floridita while their honeymoon. It had to do with the music. At that time, Octavio Benedino Sánchez Oñaguirre (Cotán), the Cuban troubadour, sang to Ava and Frank. Now there was a four-person band with male singer and a female violinist. To the background of a involved Afro-Cuban rhythm, the singer and violinist alternated without either missing a beat. Frank would have loved it.

Ava would return to the Floridita but without Frank. In August 1954 she visited the Hemingways in Havana. Hemingway and his fourth wife, Mary, took Ava for dinner to the Floridita. Heads turned and even Hemingway's nodding acquaintances became instant intimates enchanted to meet the senorita, even entertaining themselves to join the group for coffee or liqueur. Ava was diplomatic but showed microscopic interest in these Cuban locals, mostly rich sugar-growers and paunchy businessmen.

It was a wonder that Ava did not blow up at the Floridita. Hemingway once described the two sides of Ava's personality to a friend: "She could be sweet, attractive, witty and good fun. She also had a sharp tongue and could be an absolute devil". Ava beloved Hemingway and inherited from him her love for bullfighting - and bullfighters. After the break-up of her marriage with Frank, Ava would spend ten years of her life in Spain.

I hired a taxi to visit Hemingway's Finca Vigia - now converted into a museum - to fantasize how it must have been while Ava's 1954 stay in Havana.

The villa is currently being renovated, and we could only see the empty rooms from outside. One of the guestrooms in the rear had a window from where one could watch the sun set behind the profile of Havana in the distance. For guests like Ava this view must have provided the promise of an entertaining night in Havana.

During the day, other spot provided even a good view. Next to the villa, there is a small, four-storey tower. Mary Hemingway had designed the tower and the top room with four windows was a haven where Hemingway could write in peace. Like the room at the Ambos Mundos, it provided Hemingway with a view of the sea - quite acceptable when he was writing 'The Old Man and the Sea'.

For herself, Mary had designed a sun deck where she could sun in the buff.

Mary also beloved to swim in the nude in their pool, a microscopic way away from the villa and covered all colse to with trees and foliage. Apparently Ava followed Mary's example when she was their guest at the Finca Vigia. I walked down to the pool, the basin painted blue but empty. In my mind's eye, I imagined Ava in a dressing gown at the pool, letting the gown drop at the edge and then taking a graceful dive in the water. The Hemingways had many guests but Ava must have been the most beautiful woman to swim in this pool.

On my last night, I decided to try other of Hemingway's favourite haunts, La Bodeguita del Medio bar and restau¬rant.

Just a block away from the Plaza de la Catedral, one of five plazas in Old Havana, the Bodeguita is beyond doubt a 'hole in the wall' with a crowd blocking the doorway to the bar.

Once inside, I found myself in a three deep crowd away from the bar, which could adapt just five persons. On the wall, there was Hemingway's portrait quoting him: "Daiquiri in Ei Floridita, mojitos in La Bodeguita del Medio".

I had to shout my order for a mojitos behind the backs of other barflies, all foreign tourists. Most just had a singular mojitos. To cope with the orders, the bartender had lined up 20 glasses along the length of the bar and was preparing mojitos on an assembly line basis. He started by moderately crushing mint leaves in each glass, pouring some sweet lime, putting in ice cubes and then topping off with some Havana Club white rum. For a mass-produced product, it did taste good although but was practically twice as high-priced as elsewhere.

Already up against the wall, a group of five girls and a male drummer started arranging their instruments next to me and the place got even more cramped.

The band started with 'Chan Chan', a Cuban favourite. Dressed in black blouses and microskirts, the girls had skin hues ranging from white to black. Their next song was a sop for the foreigners: "Autumn Leaves" played to a Cuban rhythm. The black lead singer now played her clarinet emitting a series of soulful notes. I concept about Frank Sinatra and his interpretation of this song. Did he feel this way when his marriage with Ava Gardner was breaking up?

The bongo player quickened the tempo of the beat and the girls kept pace with rhythmic step movements. I was looking and listening. There was vitality in the music that has something to do with the Cuban mentality. All night, La Bodeguita del Medio would be throbbing to such Cuban sounds. Sinatra would have loved it because music is fundamental to Havana life.

The music never stops in Havana. That night as I walked in old Havana, there was music streaming out from every bar and restaurant. Old American cars adequate with sound systems in good shape than their engines pumped out rhythms for the pleasure of those passing by. Even locals sitting on their doorsteps to their drawing rooms had their Tv sets blasting music at full force. The rhythms were putting my adrenaline into overdrive.

My best occasion was when listening to a live band specialising in Afro-Cuban rhythms. The bandleader, a saxophonist, started a Sinatra favourite: "My Way". He moved away from the group and made his saxophone chant in the same cadence as Sinatra. Then the beat moved to a involved rhythm and his saxophone emitted staccato sounds. It was a great carrying out and old Blue-Eyes would have loved it.

Even if he does have to share it with Hemingway, Cuba - for the time being at least - is still part of Frank's world.

---

george foreman grills with

The Ice Man - 1940

The Ice Man - 1940

The Ice Man Cometh

Of policy no one had galvanic refrigerators in the 1940's, at least not in our neighborhood. So we were solely dependent on the "Ralph Kramden" ice box. This gadget was unique and useful. A two compartment unit made out of wood. And, it was lined with steel painted white. The top compartment was ordinarily smaller and that held the food that needed refrigeration. The bottom section was larger and held the block of ice.

The top didn't have any shelves as I remember so food was kind of stuffed in as best you could. The bottom could if needed be used to keep things cold as well as keep the ice. No Freezer Section. If you wanted ice for drinks you just grabbed the ice pick and chipped off some ice for your drink. Or, take a large chunk wrap it in a towel and beat it with a hammer on the kitchen table. The early ice crusher was born. Let me tell you how impressed I was just with ice cubes in water. When my parents ultimately upgraded to a distinct home my Mom one day set out a pitcher of water with ice cubes in it. No holiday, no special occasion. I opinion we were rich.

The whole execution depended on keeping a regular furnish of ice in the ice box. The ice company in case,granted a sign that could be hung in the front window of your house. It had four side with four distinct sizes of ice on each side. Our job as kids after we were told was to hang the ice sign in the window and to make sure the size needed was at the bottom. And you better not forget.

The ice man would come along in his delivery truck on some designated schedule. He would read the sign in the window. Cut a block of ice that matched the signs requirement. He had a leather sling and shoulder pad that he used to carry the cube up on his shoulder with.Our guy was lucky. We lived in a house and the ice box was in the kitchen on the first floor. Sometimes the Ice Man had to carry the block of ice up flights of stairs to habitancy who lived in apartments. His tools were ice tongs and ice pick. And of policy a strong back. Just think about this mans job. All day long up into the truck, cut a chunk of ice. Dismount load the block on your back and carry it to the Ice Box. And, ice tongs and ice picks, us kids were impressed.

You got automated delivery if the sign was in the window. The ice man just opened the front door with the cube of ice on his shoulder and hollered out "Ice Man". In he came found the ice box and put the new block of ice into it. Didn't matter what was going on in the family. He just let himself in the house. And, if I remember right he got paid cash on the spot.

Along his route as he was delivering he would sound the call "Ice Man", for those who needed ice but forgot to put up the sign. Or, the kids who forgot to do what their parents told them. If no one was around to corral him then you got no ice. And, issue was afoot. For you.

Now there were times when thing just didn't work out. We would run out of ice and the Ice Man wasn't due to deliver for some time. Here's where the advantages of having a child came in. Mom would say, "Get the wagon and go get some ice.". I don't know where the wagon ever came from but one became available. It was our job to go over to the Ice House and bring home a block of ice. For me that was a 10 block round trip. And, sometimes Mom would let you pick up a block of ice for a neighbor too.

Wagon in tow off you would go to get the ice. 8th and Dupont road on the projection across from Dela Donnes Store was the Ice House. It was a 8' X 10' wooden shed. Lined with steel and full of ice. It was a sub station for brilliant Ice And Coal. You just asked the attendant for two 15cent blocks of ice and he hacked them off for you and with his tongs loaded them on your wagon.

Now this Ice Man was too scary for us kids. He was an aged black man. Finding back probably not paid very much in a labor laberious job. He was bent over and had a contorted body and face. I don't remember either he was amiable or not. I just wanted to get my ice and get out of there. When no one was buying ice he had a stool in front of the ice house he would sit on. To me he just looked menacing with those tongs and ice pick.

The trip home with ice in the summer time was a fun trip. ordinarily there was some change. And, I would take the convert and put it on top of the ice and let it melt down into the block of ice. By the time I got home it could be some inches down into the ice. A exquisite vertical column. How we got the ice cube into the house I don't remember. We probably had a set of ice tongs at home to carry the block of ice in with.

I never relished these jobs our parents put on us. But liking wasn't an choice for our generation. We were the cheap labor and yet most of us grew up without going to jail. And we got an instruction that allowed us to sustain and raise our families. Chores were just like growing up - they just happened. The chores were there and we were expected to help.

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How I Gained 32 Lbs of Lean Muscle in 32 Weeks After Failing for 7 Years

Things like speed, power, endurance and quickness are foremost attributes to have when you're an athlete, pretty much no matter what sport you are competing in. But in the world of high school, college, and the work force, having a body that you're proud of is king...

I started lifting weights when I was 16 with two former goals in mind: one - to become a better athlete, and two - to build muscle and gain some lean weight.

Ice Crusher

I knew I needed to add some muscle to my skinny frame for sports, but when it came to my group life I certainly needed to add some size, and fast. Being a skinny guy surrounded by friends who all had 20 + pounds of muscle on me didn't make me the most safe bet guy in the group. I was the last to take off my shirt at the beach that's for sure. I mean, deep down I was a safe bet kid because of how I was raised, but when it came to girls I always concept they were seeing past me to the guy with broad shoulders and a six pack standing behind me.

How I Gained 32 Lbs of Lean Muscle in 32 Weeks After Failing for 7 Years

I wanted muscle, but I also wanted to become an athlete and there weren't any programs around that gave me both.

So, when I was 16 I started working out. all I did I found in the bodybuilding magazines. I was doing the same workouts as the bodybuilders, the guys who already had all the muscle they needed, and a lot of them took steroids. I didn't have any muscle, and I wasn't about to take drugs either, so needless to say the workouts didn't work.

Why exactly didn't they work?

• There were just too many reps isolating muscles that I hadn't even began to fabricate yet. I was burning too many fat having basketball institution 6 times a week, and workouts that lasted an hour and a half were just too much.

• I needed to be spending more time on developing the big muscle groups and construction my strength. Lifting for high reps and isolating the smaller muscle groups was more or less a waste of time.

• Time was also a factor. I was spending far too much of it in the gym. If you're taking drugs, yah you can workout 5 or 6 times a week because they'll help your body recover. But if you're not, and especially if you're just a beginner, you need ample amounts of time to recover. Lifting 5 times a week was too much, I needed more time to recover, and because I wasn't getting it, I had a hard time adding the lean muscle.

• Due to the length of the workouts, coupled with my basketball season, there was no way I could eat sufficient to add weight. I needed shorter, more intense training sessions.

What Bodybuilding didn't give me

Bodybuilding is great if all you want to do is build muscle, but if you want more than just muscle, if you want athleticism, power, speed And muscle, you're going to have to focus on more than just bodybuilding.

The "Unsuccessful Years"

Being an athlete in college was great, but being skinny sucked! It's not that I couldn't get a date, but I just felt like the "second choice" to most girls. I had some pretty jacked guys on my team who looked like men while I looked like a 15 year old boy, even when I was 20 and 21 years old. I was still killing myself in the weight room, my strength was up, my power was up, but my weight wasn't going anywhere.
I began to focus more on operation during college when I was in the weight room. As a follow I began lifting more, and jumping higher. I was more grand and faster, but I was the same weight. I fell in love with this kind of training but like bodybuilding, it didn't give me the all that I was seeing for.

Power Lifting is great but...

I began focusing on Olympic lifts, plyometrics and powerlifting which began to yield results in strength and power, I even gained a limited bit of weight but I was 'good seeing weight.' I was still playing basketball, not getting sufficient rest or absorbing sufficient fat to unmistakably add size, but just focusing powerlifting didn't give me the turn in my physique that I had been seeing for, for so long.

A nagging knee injury that occurred throughout my first season finally spelled the end to basketball. After a knee injury forced me to take a break from basketball, I spent a year doing pretty much nothing. Bodybuilding once again became my focus but the huge whole of reps, body part splits and lack of power-focused lifting resulted in the same 'ol few pounds of fat gained, very limited muscle gained. Overall, I felt like crap. I speedily realized that I needed a challenge, I needed something to push me and I needed a recipe that would give me the gains, but I didn't know of whatever that in case,granted this, so instead I decided to take up boxing.

Fighting to Build My Ideal Body

I had always loved the sport and I figured it would be a lot easier on my knee than basketball was. There wasn't the jumping on a hard exterior like there was in basketball, not the same kind of stopping and starting either, so I figured I'd give it a go.

I had kind of given up on gaining muscle at this point, spending years working my butt off but compliance zero results does that to you, and adding size was unmistakably a negative when it came to the fight game because of the weight classes.

Instead of size, I now had to form out how to pack as much muscle as I possibly could into my fighting weight, this also meant losing fat and getting my body fat % lower than ever at the same time! I hadn't even gained any lean muscle yet, how the hell am I going to build muscle and lose fat at the same time?!

My first few months of boxing went great, I fell in love with the sport and I loved fighting. I now had the challenge that I had been seeing for, the end goal, something to part my progress; however, the training we were doing out of the ring wasn't manufacture me look or feel like I concept it would.

It was pretty much all endurance based training which didn't give me the power or the quickness I needed to be the best fighter I could be. Reps, reps, and more reps of bodyweight or at the most light weights is what we were doing, there weren't any explosive movements being added into our training at all. The more I trained like this, the weaker I felt and the weaker I looked.

When it came to a fight I felt weak and tired and I knew there had to be someone else way to both look good and become a stronger, faster, more explosive athlete. At this point I was fast and had power in spurts but I couldn't put it all together. I felt drained, worn down and exhausted and I knew I needed a change. But to be honest there wasn't a whole lot out there to help me.

Looks never completely left my mind either. I still wanted to build muscle and add lean mass to my skinny frame.

The missing piece of the puzzle

The problem...

I needed help. I think we can all agree with that statement. I had read all I could find online, read the magazines, but I wasn't getting what I wanted.

I was safe bet in who I was, I was safe bet in the fact that I could handle myself, but I wasn't safe bet with how I looked. I looked like a boy when my friends looked like men.

Feeling like girls were seeing through me felt like crap and may have been something I cooked up in my own mind, but when I added the muscle, I certainly got more looks. I'm not even that big of a guy. I'm not huge by any means, but I'm muscular and athletic, and have a build that got me noticed by girls, and at last got me noticed by the right girl.

The fix...

Knowing that I needed help was one thing, but unmistakably getting the right help was a totally different ball game altogether. Nothing online seemed to help, nothing on Tv and I couldn't find the right literature to fix my problems, so I looked for a job.

There was a gym about 30 minutes from my house that focused primarily on training high level athletes. They had professional and semipro teams on their roster of clients, as well as 'weekend warriors' who wanted to get in better shape and become better athletes. I applied for the job as a instructor and got it. My first few days there I got to shadow the head instructor at the gym and the guy unmistakably knew his stuff. I watched him train a few pro football players who had similar 'obstacles' to mine: one of the things they needed to perform was to verbalize and even growth their explosiveness and power, but also verbalize their mass during the season. The things they were doing were pretty cool. Lean muscle and explosive power was the former focus, I know that I had to add endurance into the mix as well.

I ended up talking with him for a bit at the end of the day and telling him about my multifaceted problem. Over the next month he gave me a lot of great training tips, different theories, what not to do and what to do for each aspect of my training that I needed to improve.

Let the Testing Begin...

The Steps I Took that Lead me to Success

• I began lifting 3-4 times a week, depending on my split, which was so much better than the 5 or 6-day splits I had been previously been trying to pull off. I was allowing my body the time and rest it needed to properly recover in order to see the benefits of the training I had been putting my body under.

• I also began eating better, with more veggies, more lean proteins and more nutrients before and after my workouts. Before this, I wasn't giving my body the fuel it needed to build muscle. If your body has no fuel source - in the form of carbohydrates, fats or proteins - it will burn whatever's there, sometimes this means burning muscle muscle. Eating healthier also keeps you healthy, gives you more energy and helps you recover.

• For the time being I also kept up my 'in the ring training,' but no longer took part with the team when they did the 'out of the ring' work. I was seeing results by the second week, noticeable results. I was faster, strong, had more endurance and certainly had power. I also felt more muscular as well which is foremost in my mind.

My instructor wanted to know what I was doing differently that led to my success, I showed him and he was certainly curious.

My next fight I won by decision, then the following one by Ko. Pretty soon after that my instructor put me in fee of the "out of the ring training" for our whole boxing team - for all the guys who were unmistakably fighting that is - and everybody began seeing similar improvements. I was training guys, myself included, for intense bursts within the 3 minutes of a round rather than just plain and steady work throughout.
I was feeling great with my boxing, but I now wanted to see how far I could take myself with these gains in the gym.

I had been able to add muscle into my fighting weight, but could I translate this into adding pure lean muscle and unmistakably start seeing the numbers go up on my scale? I was still in the gym sparring and working with the other fighters, but my fighting took a backseat to the thing I had been trying to do since I was 16 - fabricate my physique to be something that I was proud of.
And so I went to work... On myself.

How did I do?

Over the next 8 months I gained 32 lbs of lean muscle!

I changed my diet and added more fat but also ate 'clean' and had the right stuff at the right times. Along the way I made adjustments to my programs incorporating different techniques, reps, sets, and times for each.

My results shocked me and certainly shocked all of my friends, especially the ones who I didn't see during those 8 months. I was now over 180 lbs of lean muscle, I could handle myself, I prolonged to heighten my athleticism because of the training I was doing, but I looked like a man, I no longer looked like a skinny limited kid.

The muscle I gained was lean, I wasn't walking around with any 'muffin tops' or rolls around the mid-section and I could still compete in the ring, on the basketball court or on the ice better than I had when I was competing in each.

I had found my "perfect workout", a disposition that made me look better, feel better, and perform better!

Here's an example of what I was doing in the gym:

Monday - Lifting + Shoulders

10 limited warm-up - everyday even if not written

A. Heavy set - 5 sets of 5 reps - 90 seconds rest
1. Deadlift
B. Giant set - faultless all 3 exercises for 10 reps each - 60 seconds rest after each set
1. Standing Push Press
2. Kettlebell Clean
3. Lateral Raise
I. 2 burnout sets
1. Hamstring curls - 30 reps
2. Bent over lateral raise - 50 reps

Tuesday - Back + Triceps

A. Heavy set
1. Bent over row
A. Giant set
1. Lat pulldown
2. Seated Row
3. Chin-up
I. Giant set
1. Skull crusher
2. Seated triceps press
3. Cable pushdowns

Wednesday - Rest -

Thursday - Quads + Calves

A. Heavy Set
1. Bench Squat
A. Giant Set
1. Front Squat
2. Hack Squat
3. Squat Jump
I. Giant Set
1. Seated calf raise
2. Weighted calf raise
3. Body weight calf raise

Friday - Rest -

Saturday - Chest + Biceps

A. Heavy Set
1. Bench Press
A. Giant Set
1. Clap push-up
2. Incline bench press
3. Incline fly
I. Giant Set
1. Barbell curl
2. Incline curl
Preacher curl

How I Gained 32 Lbs of Lean Muscle in 32 Weeks After Failing for 7 Years

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How I Gained 32 Lbs of Lean Muscle in 32 Weeks After Failing for 7 Years

Things like speed, power, durableness and quickness are leading attributes to have when you're an athlete, pretty much no matter what sport you are competing in. But in the world of high school, college, and the work force, having a body that you're proud of is king...

I started lifting weights when I was 16 with two customary goals in mind: one - to come to be a great athlete, and two - to build muscle and gain some lean weight.

Ice Crusher

I knew I needed to add some muscle to my skinny frame for sports, but when it came to my communal life I without fail needed to add some size, and fast. Being a skinny guy surrounded by friends who all had 20 + pounds of muscle on me didn't make me the most positive guy in the group. I was the last to take off my shirt at the beach that's for sure. I mean, deep down I was a positive kid because of how I was raised, but when it came to girls I all the time concept they were finding past me to the guy with broad shoulders and a six pack standing behind me.

How I Gained 32 Lbs of Lean Muscle in 32 Weeks After Failing for 7 Years

I wanted muscle, but I also wanted to come to be an athlete and there weren't any programs colse to that gave me both.

So, when I was 16 I started working out. All things I did I found in the bodybuilding magazines. I was doing the same workouts as the bodybuilders, the guys who already had all the muscle they needed, and a lot of them took steroids. I didn't have any muscle, and I wasn't about to take drugs either, so needless to say the workouts didn't work.

Why exactly didn't they work?

• There were just too many reps isolating muscles that I hadn't even began to produce yet. I was burning too many calories having basketball practice 6 times a week, and workouts that lasted an hour and a half were just too much.

• I needed to be spending more time on developing the big muscle groups and construction my strength. Lifting for high reps and isolating the smaller muscle groups was more or less a waste of time.

• Time was also a factor. I was spending far too much of it in the gym. If you're taking drugs, yah you can workout 5 or 6 times a week because they'll help your body recover. But if you're not, and especially if you're just a beginner, you need ample amounts of time to recover. Lifting 5 times a week was too much, I needed more time to recover, and because I wasn't getting it, I had a hard time adding the lean muscle.

• Due to the length of the workouts, coupled with my basketball season, there was no way I could eat enough to add weight. I needed shorter, more intense training sessions.

What Bodybuilding didn't give me

Bodybuilding is great if all you want to do is build muscle, but if you want more than just muscle, if you want athleticism, power, speed And muscle, you're going to have to focus on more than just bodybuilding.

The "Unsuccessful Years"

Being an athlete in college was great, but being skinny sucked! It's not that I couldn't get a date, but I just felt like the "second choice" to most girls. I had some pretty jacked guys on my team who looked like men while I looked like a 15 year old boy, even when I was 20 and 21 years old. I was still killing myself in the weight room, my strength was up, my power was up, but my weight wasn't going anywhere.
I began to focus more on operation during college when I was in the weight room. As a ensue I began lifting more, and jumping higher. I was more great and faster, but I was the same weight. I fell in love with this kind of training but like bodybuilding, it didn't give me the All things that I was finding for.

Power Lifting is great but...

I began focusing on Olympic lifts, plyometrics and powerlifting which began to yield results in strength and power, I even gained a little bit of weight but I was 'good finding weight.' I was still playing basketball, not getting enough rest or fascinating enough calories to undoubtedly add size, but just focusing powerlifting didn't give me the convert in my physique that I had been finding for, for so long.

A nagging knee injury that occurred throughout my first season finally spelled the end to basketball. After a knee injury forced me to take a break from basketball, I spent a year doing pretty much nothing. Bodybuilding once again became my focus but the huge estimate of reps, body part splits and lack of power-focused lifting resulted in the same 'ol few pounds of fat gained, very little muscle gained. Overall, I felt like crap. I quickly realized that I needed a challenge, I needed something to push me and I needed a recipe that would give me the gains, but I didn't know of whatever that provided this, so instead I decided to take up boxing.

Fighting to Build My Ideal Body

I had all the time loved the sport and I figured it would be a lot easier on my knee than basketball was. There wasn't the jumping on a hard exterior like there was in basketball, not the same kind of stopping and beginning either, so I figured I'd give it a go.

I had kind of given up on gaining muscle at this point, spending years working my butt off but compliancy zero results does that to you, and adding size was undoubtedly a negative when it came to the fight game because of the weight classes.

Instead of size, I now had to frame out how to pack as much muscle as I maybe could into my fighting weight, this also meant losing fat and getting my body fat % lower than ever at the same time! I hadn't even gained any lean muscle yet, how the hell am I going to build muscle and lose fat at the same time?!

My first few months of boxing went great, I fell in love with the sport and I loved fighting. I now had the challenge that I had been finding for, the end goal, something to portion my progress; however, the training we were doing out of the ring wasn't production me look or feel like I concept it would.

It was pretty much all durableness based training which didn't give me the power or the quickness I needed to be the best fighter I could be. Reps, reps, and more reps of bodyweight or at the most light weights is what we were doing, there weren't any explosive movements being added into our training at all. The more I trained like this, the weaker I felt and the weaker I looked.

When it came to a fight I felt weak and tired and I knew there had to be someone else way to both look good and come to be a stronger, faster, more explosive athlete. At this point I was fast and had power in spurts but I couldn't put it all together. I felt drained, worn down and exhausted and I knew I needed a change. But to be honest there wasn't a whole lot out there to help me.

Looks never thoroughly left my mind either. I still wanted to build muscle and add lean mass to my skinny frame.

The missing piece of the puzzle

The problem...

I needed help. I think we can all agree with that statement. I had read All things I could find online, read the magazines, but I wasn't getting what I wanted.

I was positive in who I was, I was positive in the fact that I could handle myself, but I wasn't positive with how I looked. I looked like a boy when my friends looked like men.

Feeling like girls were finding through me felt like crap and may have been something I cooked up in my own mind, but when I added the muscle, I without fail got more looks. I'm not even that big of a guy. I'm not huge by any means, but I'm muscular and athletic, and have a build that got me noticed by girls, and finally got me noticed by the right girl.

The fix...

Knowing that I needed help was one thing, but undoubtedly getting the right help was a totally dissimilar ball game altogether. Nothing online seemed to help, nothing on Tv and I couldn't find the right literature to fix my problems, so I looked for a job.

There was a gym about 30 minutes from my house that focused primarily on training high level athletes. They had professional and semipro teams on their roster of clients, as well as 'weekend warriors' who wanted to get in great shape and come to be great athletes. I applied for the job as a educator and got it. My first few days there I got to shadow the head educator at the gym and the guy undoubtedly knew his stuff. I watched him train a few pro football players who had similar 'obstacles' to mine: one of the things they needed to achieve was to profess and even growth their explosiveness and power, but also profess their mass during the season. The things they were doing were pretty cool. Lean muscle and explosive power was the customary focus, I know that I had to add durableness into the mix as well.

I ended up talking with him for a bit at the end of the day and telling him about my multifaceted problem. Over the next month he gave me a lot of great training tips, dissimilar theories, what not to do and what to do for each aspect of my training that I needed to improve.

Let the Testing Begin...

The Steps I Took that Lead me to Success

• I began lifting 3-4 times a week, depending on my split, which was so much great than the 5 or 6-day splits I had been previously been trying to pull off. I was allowing my body the time and rest it needed to properly recover in order to see the benefits of the training I had been putting my body under.

• I also began eating better, with more veggies, more lean proteins and more nutrients before and after my workouts. Before this, I wasn't giving my body the fuel it needed to build muscle. If your body has no fuel source - in the form of carbohydrates, fats or proteins - it will burn whatever's there, sometimes this means burning muscle muscle. Eating healthier also keeps you healthy, gives you more energy and helps you recover.

• For the time being I also kept up my 'in the ring training,' but no longer took part with the team when they did the 'out of the ring' work. I was finding results by the second week, noticeable results. I was faster, strong, had more durableness and without fail had power. I also felt more muscular as well which is leading in my mind.

My educator wanted to know what I was doing differently that led to my success, I showed him and he was without fail curious.

My next fight I won by decision, then the following one by Ko. Pretty soon after that my educator put me in charge of the "out of the ring training" for our whole boxing team - for all the guys who were undoubtedly fighting that is - and everybody began finding similar improvements. I was training guys, myself included, for intense bursts within the 3 minutes of a round rather than just plain and steady work throughout.
I was feeling great with my boxing, but I now wanted to see how far I could take myself with these gains in the gym.

I had been able to add muscle into my fighting weight, but could I translate this into adding pure lean muscle and undoubtedly start finding the numbers go up on my scale? I was still in the gym sparring and working with the other fighters, but my fighting took a backseat to the thing I had been trying to do since I was 16 - produce my physique to be something that I was proud of.
And so I went to work... On myself.

How did I do?

Over the next 8 months I gained 32 lbs of lean muscle!

I changed my diet and added more calories but also ate 'clean' and had the right stuff at the right times. Along the way I made adjustments to my programs incorporating dissimilar techniques, reps, sets, and times for each.

My results shocked me and without fail shocked all of my friends, especially the ones who I didn't see during those 8 months. I was now over 180 lbs of lean muscle, I could handle myself, I prolonged to enhance my athleticism because of the training I was doing, but I looked like a man, I no longer looked like a skinny little kid.

The muscle I gained was lean, I wasn't walking colse to with any 'muffin tops' or rolls colse to the mid-section and I could still compete in the ring, on the basketball court or on the ice great than I had when I was competing in each.

I had found my "perfect workout", a disposition that made me look better, feel better, and achieve better!

Here's an example of what I was doing in the gym:

Monday - Lifting + Shoulders

10 little warm-up - everyday even if not written

A. Heavy set - 5 sets of 5 reps - 90 seconds rest
1. Deadlift
B. Giant set - complete all 3 exercises for 10 reps each - 60 seconds rest after each set
1. Standing Push Press
2. Kettlebell Clean
3. Lateral Raise
I. 2 burnout sets
1. Hamstring curls - 30 reps
2. Bent over lateral raise - 50 reps

Tuesday - Back + Triceps

A. Heavy set
1. Bent over row
A. Giant set
1. Lat pulldown
2. Seated Row
3. Chin-up
I. Giant set
1. Skull crusher
2. Seated triceps press
3. Cable pushdowns

Wednesday - Rest -

Thursday - Quads + Calves

A. Heavy Set
1. Bench Squat
A. Giant Set
1. Front Squat
2. Hack Squat
3. Squat Jump
I. Giant Set
1. Seated calf raise
2. Weighted calf raise
3. Body weight calf raise

Friday - Rest -

Saturday - Chest + Biceps

A. Heavy Set
1. Bench Press
A. Giant Set
1. Clap push-up
2. Incline bench press
3. Incline fly
I. Giant Set
1. Barbell curl
2. Incline curl
Preacher curl

How I Gained 32 Lbs of Lean Muscle in 32 Weeks After Failing for 7 Years

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Your extreme Guide to Buying a Blender Ice Crusher

If one is looking for dual-purpose kitchen appliances, then do not forget to consist of a blender ice crusher in your shopping list. As you can guess from the name, this kitchen appliance functions both as a blender and as an ice crusher, making it very flexible and a must have when organizing a house party or other type of large festivity.

There are many benefits that can be obtained from buying this versatile appliance. You can save money because you only need to buy one kitchen appliance instead of two. Of procedure one will have to pay more if buying a blender with an ice crusher highlight than if buying only a blender or an ice crusher. But if buying both kitchen appliances separately, the total whole would be more high-priced than if purchasing this duplicate function kitchen gadget. other advantage is that it saves counter space. With so many kitchen appliances settled on your counter, it is requisite to buy space-saving tools and apparatuses.

Ice Crusher

This is also a perfect tool when organizing a public conferrence at home. Every person can crush ice and blend ingredients using only a singular device. Even kids can get ready all natural smoothies, homemade slushies, make vegetable salsa, and the list is endless as to the collection of goodies they can make. These are some of the benefits of a blender ice crusher. If you are planning to buy one for the kitchen, here are some of the things to keep in mind.

Your extreme Guide to Buying a Blender Ice Crusher

• Make sure that you know your crushing needs. Do you want your ice chopped into smaller pieces or fine slivers? Or maybe you want your blender to just crush it? These are important considerations when buying the machine.

• Make sure to also reconsider the power and quality of the appliance. If you need to chop or crush large chunks, then purchase a motor with a large and suited motor to accomplish the job fast and easy. But if one needs the blender to make sauce or other soft food, procure something smaller and less powerful.

• There are many options ready when it comes to buying this kitchen appliance. Choose the make or style, colour, shape, and size. The size is more important than the others because the size will conclude how much food or ice can be blended or crushed in one go. Choosing the right style and colour is for aesthetic purposes only.

Your extreme Guide to Buying a Blender Ice Crusher

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How To Fire Your Boss In 90 Days?

Ehhh! Ehhh! Ehhh!! Eehhh!!!

Is that what you wake up to early Monday morning?

Ice Crusher

What about Tuesday?... Wednesday?

How To Fire Your Boss In 90 Days?

I bet it's the same for Thursday and Friday? I think you got the point...

I know... Because most Americans wake up to that same sound too. It's the same thing you wake up to, and the same thing I wake up to every singular week... Week on - week off, and quite frankly I'm surely Sick and Tired of It!

Why can't we be the one who invented the toilet paper holder?.. Or the paper towel holder? What about the simple beer can or should I say soda can crusher? All we need is just $.50 royalty for every singular sale. Actually, I won't be greedy and just asked for half of that... A humble $.25. Ok fine! $.10 for every sale. Wouldn't that be just wonderful!

While most of us complain and whine about our situation a small group of population are working on simple steps utilizing their extra T.V. Hours into a 6-figure income.

Let me show you how this small group of Sick-n-Tired-of-Being-Sick-n-Tired club are doing to make a convert in their financial situation and future careers to be their own boss, utilizing the most considerable tool known to mankind... The Internet!

The Internet commerce, as we all know as e-commerce has made more millionaires faster than any primary brick and mortar approach. One of the main causes of this upsurge is because the World Wide Web reaches far more population around the globe in a stroke of a mouse, than any primary advertising methods you can think of.

You see if you can manage your time by implementing a time management strategy. And use your non-productive time into an online business; you will be able to eliminate your terrifying 8-5 job into an company with more money and more time in your hands.

Then the interrogate arrives in your brain... What products can I sell? Who am I going to sell to? How am I going to reach them?

Like most people, we learn from what we see and all around us. So when man comes in with an idea of "you can make money without a product" it strains our brain and gives us the biggest brain freeze ever!

Here's an additional one kicker! What will you say if man says, "you can have a company without inventory, shipping, warehousing and buyer service"? I know, it's too good to be true and most of us will say... "If it's too good to be true then it probably is" Wrong!

It doesn't mean that it won't work or it's a scam. All we need to do is do more investigation and research, then implement, then mold and test to make it better. It's a business! Not a get-rich-quick-scheme. You have to spend in it, work it, mold it, and then test it, then test some more until you dominate your company plan. The good part is, you don't have to spend your kids college fund or your life savings doing company online. However, there are opportunities out there that would ask you for thousands and thousands of dollars just for you to buy their company plan or franchise, and I'm not a big fan of those opportunities.

So do yourself a favor, research, investigate and learn what population need, what population want, what population will pay for, and how can you furnish it for them. Remember this: the more population you can help, the more money you will make.

How To Fire Your Boss In 90 Days?

Is Htib102731

Ice Crushers

Review

Ice Crusher: Ways on How to pick the Best

If there is an item that is indispensable in a modern kitchen that will be of big help when you sponsor parties, the ice crusher is what you need. An ice crush helps you prepare many items for parties or food preparation. Either it is for cocktails or for sea food tray, the ice crusher is what you need to have with you in the kitchen. There are separate models to pick from. The big request now is which one will you buy? Here are separate ways on how to pick the best ice crusher.

Ice Crusher

Performance

Ice Crushers
How to Minecraft - "Shadow of Israphel" Part 10: Revelations Video Clips. Duration : 17.03 Mins.

Please like and favourite to support this series! Facebook: www.facebook.com Our Podcast: itunes.apple.com Texture pack is DSB's Gerudoku remix, around page 17 of this thread: www.minecraftforum.net

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