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Bar Bell Training is Strength Training

by Emma Fogt

I have come to like exercise. In particular getting to exercise classes helps me to forget my worries and responsibilities -for a period of time. When I am in class , begin to replace the world’s demands on my shoulders with a barbell if it’s body pump or

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In this last week’s NYT Sunday May 25, Daniel Duane wrote about the Fitness

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and he went on a quest to find out what exercise regimes work best.

From wobble boards, inflatable balls for core and balance to P90X for muscle adaptation. He ended up trying a pretty simple routine, sans gym, sans fancy equipment- just himself and some weights.

The author tried 3 workouts a week just to strength train based on a book called Starting Strength: Basic Barbell Training.” This included the following 5 old fashioned lifts into 2 workouts a week: A and B.

WORKOUT A: Squat 3 sets of 5 reps, Dead lift 1 set of 5 reps, Military press 3 sets of 5 reps.

WORKOUT B: Squat 3 sets of 5 reps, Power clean 5 sets of 3 reps, Bench press 3 sets of 5 reps.

For a year Duane added on little more weight but kept the routines consistent.

This advice is backed up by the owner of my gym Roger Schwab at ‘Mainline health & Fitness”,

Goals in your strength workouts should be to be progressive and use perfect form. In practice this means increase resistance whenever your repetition goal is reached. If 10 reps is your goal, and you achieve it, always increase resistance moderately the next workout. In practice, take approximately 4 seconds to lift the resistance, a 1-2 second hold in the contracted position and 4 seconds lowering the resistance. I strongly recommend one set of approximately 10 repetitions to muscular failure, which is the inability to perform another repetition in perfect form. If you are using 2-3 sets per exercise and are still increasing strength, continue.

Both Schwab and Duane agree that exercise results progress

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This International Women’s Day—“Inspire Change” through prioritizing women’s health & well-being



This Friday, March 8th the world celebrates International Women’s Day. It’s a special day to celebrate the economic, political, and social achievements of women past, present, and future. We salute all the bold and courageous women that have paved the way to give us the freedom and

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It's time for Clean Eating!

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In Pursuit of Your Passion


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Tour the Bookstore: Imagine you are in a bookstore- what sections ez internet payday system login of the bookstore do you gravitate to most? List your top three here.


Go back to your childhood: Think about the time when you were 8 years old- how did you spend your free time? What were your favorite things to do? What were you good at? List three here.


Identify what gets you excited,

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of these questions bring forth similar answers- if so, what is your passionate conclusion?

“Passion, it lies in all of us, sleeping… waiting… and though unwanted… unbidden… it will stir… open its jaws and howl. It speaks to us… guides us… passion rules us all, and we obey. What other choice do we have? Passion is the payday 2 big oil source of our finest moments. The joy of love… the clarity of hatred… and the ecstasy of grief. It hurts sometimes more than we can bear. If we could live without passion maybe viagra price comparison we’d know some kind of peace… but we would be hollow… Empty rooms shuttered and dank. Without passion we’d be truly dead.” – Joss Whedon,Screenwriter and Director

Successful Aging Tips...At Any Age

Successful Aging


Whether you are 27, 57 or fourscore and seven years old, you can benefit from the following tips for successful aging because they are the same actions that can lead to happy and healthy living, whether you are a young or an older adult. Successful aging means active attention to the physical, emotional, and social realms of living. It is defined by gerontologists as having three major components:

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TAKE ACTION…commit to making one of these actions a new or re-discovered habit in your life (dare to share with us via twitter or face book):

1. Use It or Lose It : If you want the ability to do something, you have to actually do it and then keep doing it. Challenge yourself physically, mentally and socially to be your best.

2. Keep Moving : Physical activity is the closest thing to a fountain of youth. For optimum fitness, combine strength training, endurance, flexibility and balance in your exercise regimen.

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4. Stay Connected: Maintaining a network of close friends and being part of a community is the key ingredient to daily experiences of happiness.

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8. Wherever You Are, Be There : Don’t let your chattering mind take you from enjoying never-to-be-repeated moments of life. Follow and enjoy pursuits such as listening to music, viewing art, or enjoying nature to keep your mind present and in the moment.

9. Keep Children in Your Life and Keep Your Inner Child Alive: Children bring wonder, renewal and a sense of optimism to our lives. Whatever your age, you can be young at heart.

10. Laugh: Laughter stimulates the immune system, protects us from disease and definitely makes the journey more fun.


Ref: research from the MacArthur Foundation