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If you want to reshape your body, weight training is a must. But it takes more than lifting light weights if you really want to make a significant change. It requires high-intensity training, or HIT as it’s often called, and it’s effective. The technique has been widely promoted and publicized by many people over the past two decades, including “Mr. America” ​​winner Mike Mentzer, Bill Phillips (author of “Body for Life”), Art Jones (builder of the Nautilus kit) and Ellington Darden who (some say) wrote the “Bible” at HIT.

HIT is based on intensity (extreme intensity) and it definitely brings results. The magic of HIT according to Phillips is the “highlight”. Mentzer calls it the “breaking point.” Regardless of what you call it, it’s the point in the set (usually the last rep) where muscle growth is stimulated. Under it, nothing happens, so it is, in fact, a “magic point”. The idea is to continue your reps to the point where you can no longer lift the weight, or even move it an inch. failure,” and it’s also the magic point you’re looking for. Only when you completely exhaust your muscles do they grow. It’s that incredible all-or-nothing effort that does it. Mentzer gives a metaphor that I think is quite apt. He says, “Exercise and muscle growth are like a stick of dynamite and a hammer. Hit the dynamite lightly and nothing happens (even if you hit it ten times), but hit it hard enough and… boom! The same situation occurs with muscle growth and weight training. “Easy” weight lifting won’t help much, but hit the “high point” and… boom! The muscles appear suddenly. Phillips describes the situation as: “The stimulus to trigger muscle growth happens fast or doesn’t happen at all.”

How hard do you have to train to stimulate this growth? According to Phillips, you have to train with “heart and soul.” According to Art Jones, you have to train so hard that you “throw up.” (That’s a bit much for me, but I think he gets the message across.) Not only do you have to work hard, but you have to go beyond that. It may surprise you, but when you think you’re completely exhausted, you usually aren’t. You can usually squeeze in one more rep. Basically, this is what you want: push your reps to the limit, and then do one more.

You are no doubt wondering, with a program like this, how long it takes to see results. With high intensity training (and I’m assuming it really is HIT) they’ll come fast, in just a few weeks. What you will see first is an increase in strength. Where you could only do three pull-ups last week, now you can do eight, and so on. In short, first comes an increase in strength, then an increase in muscle size.

Let me end by saying that the key is quality, not quantity. Intensive weight training will give you much more than easy, long duration workouts. In fact, you may not make any gains at all with light, long-duration weights. But of course any exercise is better than none.

It is what we do to start the game; it’s what we do between quarters, at halftime, on third-down conversions and when touchdowns are made; it is what we do that makes us proud of our university and our team. It sets us apart from everyone else in our league and gives us a unique brand of who we are and all we stand for. It is called tradition (a state of mind, an inner state of being, and an outer manifestation of the emotional spirit) or simply “pride and joy.”

Whether you show your devotion to a varsity team with the clothes you wear or the gear you accumulate over time, the truth is that every fan should be aware of, at best, a handful of the many traditions that are upheld. on campus or at the football stadium. From adrenaline rushes to chills, from moments of solitude and silence to moments of deafening chants and stadium rumbles, there isn’t a college campus or college stadium where you won’t find a steadfast and enthusiastic student body or fan base. involved.

Speaking of stadium noise, this is reminiscent of a Metallica favorite. The Virginia Tech Hokies are known for their “Enter Sandman” explosive entrance onto the football field as the crowd jumps up and down as music fills the air, causing a rumbling effect throughout the stadium. If you’re a fan of college sports and haven’t visited Lane Stadium for this experience, put it on your bucket list. Representative live animal school mascots accompany your team onto the field like Uga the University of Georgia bulldog and Ralphie the massive buffalo from the University of Colorado. Warriors like Tommy Trojan and the Travelers from the University of Southern California and Chief Osceola mounted on a beautiful Appaloosa with a flaming spear take center stage to begin their performance on the field.

Others may rub their hands together for good luck with significant tokens or token structures before leaving the team tunnel or setting foot on the field of play, such as Clemson University’s Howard’s Rock and University of Maryland’s Terrapin. Infamous arm movements like the University of Florida’s notorious alligator bite and megaphone hand gestures for the South Florida Bulls and Texas Longhorns, or bursting out chants like “We Are… Marshall” or “Let’s Go.” …tigers”! And then there’s a bit of history to highlight in things like Georgia Tech’s “Ramblin’ Wreck” and Oklahoma’s “Sooner Schooner.” Regardless of what tradition any college or university embraces, those values ​​introduce a deeper inner feeling of pride and energetic exuberance.

Invariably, the acts of traditions are not limited to fight songs, school sports colors, game day chants, body movements, team spirit cheers and scoring rituals, but newcomers will surely pick them up and carry them out. faithfully game by game, year after game. year and decades to come. Many times, countless traditions seem to have been magically, or accidentally, invented in the heat of the moment with no real reason or purpose in mind. They may have started as an unintentional moment of light-hearted expression, sometimes even perpetrated as some sort of joke. Whether coincidence or persistence, these college sentiments have all the right things dwelling in the hearts and minds of students and parents, fans and spectators, players and coaches, staff and faculty members to the point where one can hear. say, “The color orange is in my blood” or “I bleed purple.” You can’t get any closer to the heart than that.

This writing may offend some people, but sometimes the truth must necessarily be painful to bring about change. You have been warned.

We have all seen it. A bold and confident black woman who looks great from a distance and knows what she wants out of life. Flawless makeup, expensive Brazilian wavy hair, beautifully manicured hands and feet, designer clothes, and a powerful ambition. However, fast forward her to bedtime and let’s see what happens. She puts on her headscarf, removes her makeup… and what is usually left is a woman with no eyebrows, uneven skin tone (with acne scars), who looks nothing like the black goddess who we mentioned above. In fact, the truth is often a terrifying sight, even for the owner of the face, let alone a Black woman’s partner, husband, or lover! It’s almost as if a large number of black women care more about the illusion of looking flawless than taking the necessary steps to have a beauty regimen that will make them look and be flawless today. Weaves, oversized false eyelashes, heavy makeup, and foundation have become more of a mascara for black women who want to exude a beauty image, rather than accentuate or enhance established beauty.

In the current paradigm of black women’s beauty, there seems to be no focus on the power of natural beauty or the femininity of black women, as an archetype of women’s beauty.

Sadly, the lack of respect that many black women have for men in general is reflected in the fact that they don’t take care of themselves once their makeup is off. Relationships are built within the confines of a home, and having a nice attitude and looking nice without makeup is of the utmost importance. What women in general and black women in particular forget is that men are highly visual creatures. They need visual stimulation and security. Just because you look fantastic, when you’re in makeup, it’s the morning after that that counts. It is similar when the nightclub lights come on and there is a collective gasp of horror from the men, who have discovered that the woman they have been dancing with, in the dark, looks like Satan on a bad day, in the dark. light.

And so it is, with a relationship. If you, as a black woman, look “great” when you go out, and your face is covered in foundation, but at home, without makeup, your skin is blemished, patchy, blemish-ridden and acne-prone… isn’t it? To miss? , that a man will leave you, after a while, based on the fact that men are visually driven. Easy.

For your own respect and to give yourself an edge, to maintain a relationship…you have to invest in your skin, with a black focused skincare regimen. You have to invest in getting your skin to look flawless. The time for focusing on honey blonde weaves, cheap acrylic nails, and too much foundation or powder is over. It’s finished. Finish. Done.

White and Asian women invest in taking care of their skin, and black women should do the same. There’s a reason they do it.

There has to be a new paradigm for black women, including the use of scrubs, face masks, deep moisturizers, acne treatments, complexion creams, blemish treatments that will cleanse your skin and make it look flawless. Black women have beautiful skin, almost angelic if they take care of it, but many have no interest in really taking care of it. Black women have enviable deep, rich skin, and they have a responsibility to care for it. Black women need to invest in their skin to ensure they look flawless at all times, and more importantly, where it matters most in a relationship: at home. Men need to see beautiful women. Men have an innate need to adore feminine beauty, and black women have a responsibility to make sure they look beautiful, to keep him interested, focused, and faithful. Why would a man look anywhere else, when his wife, partner and lover is flawless, even without makeup?

Investing in your skin will help you keep your man, because he will see pure beauty in its natural state, instead of being horrified. Every time you remove your makeup, leaving him wondering how he will get out of the relationship or look for another woman, as long as he tolerates you. Respect yourself, invest in your skin and you will see how your love life improves in all facets.

A few days ago, a beautiful little dog was brought to a police station scared and trembling. A good Samaritan witnessed how the youngsters mistreated the dog in a park and took her to the nearest police station. They were kicking and harassing her. It was heartbreaking to see the tears in the dog’s eyes as she sat on the floor of the police station in pain and bewilderment. We can only imagine what thoughts were going through her mind. Maybe she sat there wondering what she had done to those young men to make them abuse her like that. Since animals cannot verbally tell us her feelings, we must observe her behavior, facial expressions, and her actions. Animals have feelings like human beings; they feel pain and know fear.

It is unfortunate, but every day there is a pet that is being mistreated by its owner. Either a pet has been abandoned by its owner, or they roam the streets until they pass away. Others have been fortunate, where they are rescued by animal centers and animal shelters, and nursed back to health and adopted by loving people. Some animals have been euthanized because they were in shelters too long.

Recently, a man was accused of beating his girlfriend’s poodle to death. The autopsy revealed that the dog had nine broken ribs, a crushed kidney and massive internal bleeding.

There are many people who would probably love to adopt a pet, but don’t have the space or financial means to keep it. I urge everyone in a position to care for such animals to consider adopting one before it’s too late. Here are a couple of websites for your stories: https://www.facebook.com/Urgentdeathrowdogs/ and https://www.facebook.com/SecondChanceRescueNycDogs/. Unfortunately, not all animals have a happy ending when placed in shelters and centers.

It is a known fact that dogs have been bred to fight. Some of those animals did not survive their torture. Pets have been beaten to the point where you wouldn’t believe it’s the same animal you knew before their torment. Animals should not be subjected to such cruelty at the hands of humans. Imagine being the other species; You are in a vulnerable situation but you cannot speak. And their only hope is for someone to observe the situation and connect the pieces. You know that until the abuser is exposed, you will continue to suffer in silence. I ask the question, is this really fair to the animals? I believe that people who engage in animal cruelty need to understand the nature of the crime. One must know that it is punishable by law. Although the punishment can vary from state to state, the misdemeanor and felony classifications for crimes against animals remain the same. Both are subject to a fine and/or imprisonment. The time depends on the seriousness of the crime.

Ironically, some researchers have linked a connection between cruelty to animals in childhood and early adolescence with violent criminal behavior in adults. Many people have argued that the violence started somewhere. However, it would be difficult to determine exactly where your anger occurred without a psychological evaluation. Based on studies and observations, there are valid theories that there may be a reduction in animal cruelty simply by getting to the root of the tortured souls of those individuals. Until then, some animals will remain in danger until someone successfully connects the pieces.

Any time you are looking to hire a contractor or subcontractor, you will need to make sure you have a written contract. This document represents an agreement between both parties about what is expected and the compensation to be paid once the work is complete. It is a legally binding contract in accordance with the law once it has been signed and must be very specific in nature to avoid any confusion or possibility of misinterpretation by either party. To ensure that the contract you fill out is in the correct format, you can review several sample contract agreements to find the one that best represents your needs.

This form should be divided into several sections to ensure that all aspects of the contract are covered and that there is no room for error. You should start with a section that describes who is hiring and who is being hired. This section can also be used to describe in detail the work for which the person or company is hired. It can also cover any parts or materials that will be used and any specialized equipment that is needed. For example, John Smith is hiring Fred Blogs to use his backhoe to dig a utility trench that is 3 feet wide by 6 feet deep and 200 yards long.

The next section of the contract agreement should cover compensation, that is, how much the person or company will be paid for the work they have been hired to do. This is followed by a guarantee of services in which the contractor agrees to provide the listed services for the agreed amount and that all information obtained during the work will be kept in the strictest confidence when deemed necessary by the employer. Finally, the contract agreement should include information covering when the contract begins and when it ends.

For those who have never had to fill out this type of contract, you can search online where you will find many different sample contract agreements that cover every type of job imaginable. Chances are, you will find several that directly relate to the job you have in mind and you should make sure that the one you choose is legal in the state where you are based. Since this is a legally binding contract, it’s your job to make sure you cover all the bases and leave no room for the independent contractor you hire to create a problem at any time during the contract’s duration.

Mobile applications represent more than 50% of the time that users spend on digital media. The mobile app industry is growing at an alarming rate and is expected to exceed $77 billion in revenue by 2017 worldwide. With over 85% of users preferring mobile apps over mobile websites, it’s important to understand that there are a number of factors that drive mobile app sales, including the platform, marketing efforts, and design.

Whether you want to plan your fitness regimen, play games, listen to music, plan your schedule, boost your business, shop online, budget, or just about anything else, there’s a mobile app that can help. But this does not mean that all mobile applications are destined for success. The design of the application is very important. Here are some other things to consider during this process:

Do you really need a mobile app?

Before you start designing your app, you should ask yourself if you really need one. You need to know if there is a market for your app. Sometimes it can make more sense to create a mobile-optimized website. This will help target multiple platforms instead of just mobile clients like an app would.

Indie apps make sense if you know what your end goal is and the audience you’re trying to attract. Carefully consider the features that you will integrate into the application at this time.

Use of mobile applications

Before designing mobile applications, it is important to know the type of people who will use it, where it will be used and the target market. The design of the applications will depend to a large extent on what users expect. For example, an app that helps find restaurants in the area will need to have a GPS feature. An online shopping app will need to have a payment function.

User engagement and customer profile are also important in determining your reach. This will give you a good idea of ​​what features to include in your mobile app and how you can improve its visibility. These aspects must be made clear in the pre-design stage itself. So do enough research before creating an app.

Mobile App Design Basics

Knowing the final purpose of an application is very important. This will help make it easier to select the right platform. Colors and shades must be carefully combined. Fonts must be understood correctly to ensure that the application is clean and uncluttered.

Consistency is key with a mobile app. Mobile phones have various resolutions, screen sizes, and pixel densities. The application needs to work with all of them with maximum consistency.

When designing an app, the clickable area and layout should be determined based on how different phones are held. Usability will greatly increase with apps having preferred options like swipe, pinch, etc.

So now that you know what to look for when designing your mobile app. What are you waiting for? It’s time for you to start designing your own.

Tax day, it’s not something we look forward to but it’s inevitable, like death, so they say. According to the Tax Foundation, it takes the average Joe 99 days to earn enough money to pay his annual federal, state and local tax liabilities. Instead of getting depressed by the statistics, why not put a little personality into your April 15 destination by dressing up in a costume to protest the forced delivery of money to the government?

It all started a couple of thousand years ago in the Roman Empire with the “publican”. No one today is surprised to learn that these early tax collectors were almost always portrayed as greedy thieves who almost always took more than they were entitled to. In the era of Jesus, tax collectors were still being correctly stereotyped as greedy and tight-fisted officials, even though Jesus taught the parable of the repentant tax collector who is judged higher than the proud Pharisee because the former humbly acknowledged his sin. Make your point that even this despised profession needs forgiveness by dressing in a Biblical Tax Collector Costume styled as a long robe trimmed with fine damask.

Another historical costume idea is to dress up as a protester at the Boston Tea Party circa 1773; many of the actual dissidents who dumped the tea crates into the harbor were barely disguised as Mohawk Indians, while others wore standard colonial-era garb. If you want to dress like a modern money grabber, it’s not hard to put together a drab outfit reminiscent of an Internal Revenue Service employee. Hit the resale store for a pair of polyester pants and a short-sleeved button-down shirt; Add some horn-rimmed glasses, an oversized calculator, and a big bag of prop money overflowing with play money. This reminds us of a joke. It’s Halloween and a man rings the doorbell. You reply, annoyed that he’s apparently wearing simple, drab clothing, and ask “who are you supposed to be?”. The man replies, “I’m an IRS agent and I’m here to take 28% of your candy, put it in your briefcase, and then leave.

Another way to put some socio-political commentary into your day is to dress up as your not-so-favorite politician by supporting all the money grabs in your city, state, or country. Some of the more infamous politicians have realistic latex masks found in costume stores that you can simply match with a dark suit. Speaking up and being an advocate for your own fair tax rights and creating some attention at the same time is a great reason to dress up in these costumes for men and women.

The Playacar Palace is an exceptional all-inclusive resort in Playa del Carmen, located just south of Cancun on the Caribbean Sea. This modern retreat is located in the heart of the Riviera Maya, famous for its luxury hotels, gourmet restaurants and the second longest barrier reef in the world. With its white sand beaches, crystalline blue-green waters and proximity to the commercial area of ​​Fifth Avenue, Playacar Palace is in an excellent location and in an exceptional environment where you can discover the true heart of the Riviera Maya.

All of the hotel’s two hundred and eight beautifully decorated rooms have double Jacuzzis, 24-hour room service, and balconies, most with ocean views. The new “Palace Beds” will guarantee you a restful sleep. State-of-the-art bedding is finished with luxurious sheets, duvets, shams, and five pillows. Each room has a remote controlled satellite TV, mini bar, liquor dispenser, coffee maker and individually controlled air conditioning. Purified water, in-room digital safe, alarm clock, hair dryer, bathrobe and slippers, wireless internet, and iron and ironing board are also provided for guest convenience.

The outdoor pool has a swim-up bar. Sun loungers are available both by the pool and on the beach, and beach towels are provided free of charge. Guests who prefer shade to sun can rest peacefully under any of the palapas on the beach. Just a stroll away is a luxury spa and golf club (also part of the Palace Resorts All Inclusive destination brand), featuring an eighteen-hole golf course and state-of-the-art spa. Playacar Palace guests can stay in one and play in both!

Meals can be enjoyed in any of the hotel’s fabulous restaurants and bars, all of which have a relaxed dress code. The Café del Mar in the central lobby offers buffet dinners of international and Mexican cuisine and is also open for breakfast and lunch. The Terrazza offers Italian cuisine. The MoMoNoHaNa in the central lobby offers excellent Asian cuisine. The Aquabar is a pool and snack bar that offers service until 11:00 p.m. Luna Lounge serves drinks with Thai hors d’oeuvres in the evening until 2am. The Cielo Bar in the lobby is open all day until 1 am. So as you can see, there will never be a lack of food and drink at the Playacar Palace, no matter what your tastes are or what time you want to eat or drink.

Guests of the Playacar Palace all-inclusive resort can relax knowing that they are in a unique setting in a historic park that is sure to make their vacation memorable. The splendor of the Playacar Palace has everything necessary for the total enjoyment of vacationers.

One visit and you’ll enjoy fun in the sun, beautiful beaches, city walks, spa treatments, golf, recreation, great food, entertainment and fun activities… all at affordable all-inclusive prices!

Search engine optimization done right, often called SEO for short, is designed to allow websites to appear in search results when people search for products and services rather than just company names. The idea is that people looking for things online can find a business website without any prior knowledge of the business or its name. There are all kinds of tricks and techniques that go into SEO, but good sustainable methods (also sometimes called “white hat SEO”) are based on the idea of ​​making your website easier for people to read and understand. search engines, which means they rank you higher in searches for appropriately relevant terms.

It’s not uncommon to decide to outsource SEO to external marketing agencies and other companies, but there are just too many dodgy guys who like to take SEO-seeking businesses, especially local and small businesses, at a premium. So how do you actually go about finding a good, honest and legitimate search engine vendor?

It’s actually incredibly easy to find a decent SEO agency online. Go to a search engine like Google or Bing and type “SEO agency”. Ignoring the paid ads at the top, any business that has landed at the top of the search results is what you want – it needs to be pretty good at SEO or your own website wouldn’t be as high in the natural listings!

To narrow things down a bit, you could try broadening your search. Let’s say you live in Essex and want a local agency; just type “SEO Essex agency”. Or if your website is specialized and needs special help, you can add your industry or type of site: “SEO tourism” or “SEO e-commerce”, for example. This can be a great way to find niche SEO agencies that have specialized expertise in your field.

Sometimes SEO agencies (or at least people claiming to be SEO agencies) try to solicit companies by sending them emails or submitting contact forms with various incentives and offers. However, if you see something like this, it’s best to ignore it: if a company that supposedly specializes in search engine optimization is reduced to spamming inboxes for business instead of, say, doing SEO for that your own website ranks high and people. you can find them anyway, most likely they are not very good. The same goes for SEO services advertised in paid ads at the top of search engines or in banner ads on other websites. If their search marketing is good, why do they have to pay for their placements?

Another thing to keep in mind is to stay away from any SEO agency that promises you “top position for x keywords” or something similar. Almost all modern search engines use personalized search, which means that everyone sees websites in slightly different ranking positions based on their personal search history. Outright ratings are a thing of the past, anyone claiming to provide this type of service is outright lying. Modern SEO will use sustainable “white hat” techniques to drive useful traffic to your website, not exploits or dubious tricks, constantly slapping them with search engine updates like Google’s infamous Panda and Penguin algorithm changes.

Once you’ve found an SEO company that mostly looks good, you’ll need to ask them a few questions before jumping into their services. In addition to the usual checks like your existing customer list and testimonials, it’s a good idea to speak to someone directly on the phone or in person. Here are some good questions to ask them.

1. Who does your search marketing work? Is it managed by internal staff? Do you do any subcontracting, especially to foreign companies? Many agencies outsource to cheap link builders in Asia who tend to produce very low quality work which can negatively impact websites in the medium to long term.
2. How often do you report and what format do these reports take? Any professional SEO agency should provide regular updates to all of its clients, along with written reports detailing actions taken and progress made.
3. What kind of skills and qualifications do they have? Take a look at your existing client lists for big recognizable names and see if they have someone who is qualified in Analytics. Some companies even use quality standards like ISO 9001, which is an excellent sign.
4. What else do they do? Many of these companies are primarily website designers who are resellers of outsourced SEO services to increase their profits. It is better to look for an online marketing specialist to ensure that you get a good quality service.

If you don’t have the money to hire a professional SEO agency, there are other options available. Some companies will let you pay for a one-time website review to make recommendations on how to improve your site from a search marketing perspective, or you can research current techniques and ideas for doing SEO yourself.

Many online marketing methods are, in fact, surprisingly simple. Increase your domain authority by getting other relevant sites to link to yours. Get a backlink boost as well as an overall marketing benefit from using social networks like Facebook. Keep your website filled with good quality, regularly updated content to encourage people to link to you and increase the visibility and relevance of the site. Use a good and solid SEO plugin for your content management system and make sure your website code is free of bugs.

Remember that you will get a natural boost from modern search engines if your website is

• Well designed, easy to use and easy on the eyes.
• Full of good, up-to-date, useful content designed for real people, not search engine bots.
• Bug free, fast loading and no spam ads or buggy code

Happy website marketing everyone!

Foot rails are very common today in bars. They are used at home or in commercial bars. They are accessories that make your feet comfortable and can make any bar look classy.

Aside from their aesthetic sense, foot rails serve a purpose. From name alone, it is meant to provide comfort to the feet, whether a person is standing or sitting in a chair. It can be quite tiring just standing with both feet on the ground, but with a foot rail in place, you can stand with your other feet elevated for added comfort.

Foot rails can also be added to trucks. To be successful in the installation process, you must get the proper size and read the instructions well. It will also be necessary to drill holes in the body or chassis of the truck to fix the rails with screws. The purpose of foot rails on trucks is to serve as a resting place for your feet. It also creates a unique look.

It’s amazing how the simple tube has become a more functional accessory. Without this material, the bar could have remained simple and monotonous. The fact is that foot rails are available today in different materials, which means that you can match them to the theme of your interior space.

Wood is a popular and classic choice, but other materials have evolved to give people more options. There is the metal foot rail that has become a go-to option these days. It can be made of stainless steel, aluminum or brass. The brass rail evokes an elegant look due to its yellow finish that resembles the color of gold. Finishes vary as well as colors of polished copper, bronze, brass, stainless steel, satin stainless steel, satin nickel, and powder coated.

The foot rails do not need to be a straight line all the time. With so many companies making this accessory today, customization is the current trend. There are some who can expertly bend and miter foot rail tubes to fit any bar size, especially those with corners. Foot rails can also be ordered in specific lengths for people who want to install the fixture themselves.

Other components are required to complete any handrail project. These are end caps, flush fittings, flanges, and post and floor brackets.

End caps complete the look of the foot rails. They can be flat, round or decorative according to your preference. This component is easy to install, you just need to slide it into the end of the tube. But you can use a strong glue to keep it secure.

Foot rail mounts also come in different types. The combined type is the one that can be mounted on the ground and on the bar itself. These are secured with screws. For a foot rail, you will need several supports that need to be placed six inches from the end of the pipe, or at least three supports for an eight foot rail.

Preparation is key to installing a great foot rail. This ensures that the measurements and materials are correct.