Designing a Resistance Training Program - McKinley Health Center - University of Illinois Your fitness goal The first step to designing a resistance training program is establishing your fitness goal. The type and number of exercises, as well as the number of sets and repetitions will differ based on your fitness goal. Table content taken from Essentials of Strength Training and Conditioning, edited by Thomas Baechle for the National Strength and Conditioning Association. Endurance and Health/Fitness programs are appropriate for inexperienced or currently inactive individuals. Strength and Power programs are appropriate for individuals training for sports. Your fitness plan The next step in designing your program is determining how many exercises you will include for each of the muscle groups. Rotation 1 Rest 60 - 90 seconds between sets. Rotation 2 Exercise suggestions The last step is choosing the specific exercises you want to do for each muscle group in your program. Upper Back Prone/seated rows Push-ups Pull-ups Lower Back Superman Trunk extension The plank Chest Biceps Triceps
Easy homemade soap As the last generations of Depression-era children or back-to-the-landers take their leave of this world, their DIY skills go with them. When we try to learn from scratch, we soon discover that recipes in books don't tell half the story. DIY soap making and other skills slipping away I have never figured out why this knowledge started slipping away from us, but I am trying to re-learn some of the basics. My soap recipe is customized to use full bottles of most of the oils, so you don't have a lot of inventory lying around, and you don't have to do a lot of measuring. Making homemade soap can be dangerous Before we begin, let me stress that soap-making can be dangerous. Here is some general homemade soap information Soap is made in two parts, lye and water, plus a mixture of oils. The oils must be gently heated. Lye is VERY caustic, so don't get any on your skin. You will also need a mold. Homemade soap: The hardest step The hardest thing about soap is knowing when it is done.
Healthy Baked Chicken Nuggets Chunks of all white meat chicken breasts coated in breadcrumbs and parmesan cheese then baked until golden. An easy chicken recipe your whole family will love. What can be more kid friendly than chicken nuggets, even the pickiest kids like them. Serve them with ketchup, bbq sauce or whatever you like to dip your nuggets into. Adults can serve them over your favorite salad for a satisfying lunch. Kids love finger foods or anything you can eat with toothpicks so when my daughter was young I would make her a dish of bite sized goodies she liked such as tomatoes, olives, pasta, etc. and served them with toothpicks and she always cleaned her plate! Once I'm in breading mode I usually make breaded zucchini sticks as well and bake them all at the same time along with some pasta and a salad for a complete meal. Double these for more or make half for less servings. Ingredients: Preheat oven to 425°. Put the olive oil in one bowl and the breadcrumbs, panko and parmesan cheese in another.
Extensive List of Easy Home-made Household Products for Frugal Living Make a Frugal Living By Making Your Own! This is my extensive list of simple and easy home-made household products recipes...with a seasoning of frugal living advice, and an occasional dash of scientific explaination. Besides being fun to make, these do-it-yourself recipes will help you save hundreds or thousands of dollars per year. These may improve your health too (a good example is the Homemade Deodorant Recipe below). Mixing up these recipes will also give you the satisfaction of becoming more self-sufficient - which is one of the corner stones of making a frugal living. You will find many of these simple home-made alternatives to be much safer and more effective than their store-bought toxic alternatives. You can choose a product category from the menu below or use the search box to find more recipes. Frugal Mad Scientist At Your Service By the way, in case you didn't know, I am not only frugal but I am also a bit of a Mad Scientist, and a concerned scientist too. Less Debt. Enjoy...
Skinnytaste DIY hand-milled soap With the holiday season growing ever closer, your party-planning mom will love a handmade gift that doubles as a special treat for guests. Homemade soap is a beautiful — and environmentally friendly — alternative to the bar soap purchased at the drugstore or grocery store. But making soap is a fairly precise process that involves working with a caustic substance (lye), and if you’ve never done it before, it can be intimidating. Fear not — there is another way. Making hand-milled soap allows you to experiment with soap making while bypassing many of the more complex steps in making handmade soap. The process of hand milling soap is also known as rebatching. Basic supplies for hand-milled soap: 3 bars of plain white unscented soapStainless steel or glass bowlCheese graterWater or coconut milkSmall saucepanWooden spoonAdditive (essential oil, natural fragrance oil, colloidal oatmeal, jojoba beads, lavender, etc.)Plastic container or candy moldsBaking rack Instructions for hand-milled soap:
Zain's Signature Vitamin Water Five Flavours | Zain Jamal Find yourself needing a vitamin boost? Below are the recipes and directions of my five signature colour-free, sugar-free and bpa plastic free alkaline vitamin waters. Enjoy these combinations or get inspired to make your own!! It simple, cheap and easy way to get your vitamins in a delicious and hydrating way. An instructional video on how I prepare my StressLess Vitamin Water - *Note, these combinations still have major healing benefits even if you do not have the powdered forms of vitamins as the fruit, vegetable and herb ingredients alone have incredible healing power **You may opt to add in a sweetener of your choice, I do not add sweeteners to mine; however, if you wish to, I recommend Manuka 25+ honey OR 3-5 muddled dates OR 1 Tbsp Sweet Life Sweetener Recovery This vitamin water is ideal for recovery post-workout or after a large bout of physical activity. Ingredients: 1/2 Pomegranate Seeds 1/2 Cup Blackberries 1 Cup Cherries (pitted) 5ml Glutamine Powder Pinch Himalayan Crystal Salt 1. 2.
Making soap: 5 tips for homemade soap Until around 1916, making soap at home was commonplace. Using wood or plant ashes and leftover animal fats, families produced their own soap for cleaning their clothes and themselves. During World War I, when animal fats were in limited supply, German scientists developed synthetic detergents — and commercial soap was born. In recent years, back-to-the-landers and simple-living adherents have revived the homemade soap-making process — but it’s not only in favor with those who leave the big city for rural life or those with an anti-commercialist bent. Homemade soap is good for your wallet: you can make big batches of soap from scratch for less than it costs to buy bar after bar at your local drugstore, and you can reuse leftover bits to make new soap. It's good for your body: without all the potentially harmful chemicals in commercial soap, homemade soap is of superior quality; people with sensitive skin often find relief when they stop using store-bought soap and start making their own.
Skinny Overnight Oats in a Jar A hearty healthy breakfast packed with fiber, vitamins, and nutrients... in a jar (no cooking required)! Now that the weather is warm, almost every weekday morning after the gym I have either a green smoothie or a bowl of berries, topped with some crunchy granola, nuts and chia seeds with a little almond milk. It's my favorite quick breakfast and fills me up. Overnight Oats in a Jar is very popular on Pinterest these days. Have you tried them? Verdict: after removing the jar from my refrigerator this morning, I let is sit on the counter while I went to the gym to get the chill out of it. True story: My younger brother had very high cholesterol (he's thin) in his 30's and was able to lower it by over 100 points without the help of any medication, just buy eating raw oats every morning for about 6 months and getting regular exercise. p.s.- I was never a fan of the taste of Stevia until I tried the liquid drops from NuNaturals. Ingredients:
Dessert, Re-Designed Trends in sweets come and go, but for some time now it seems Americans have been moving beyond the notion of dessert with every meal in favor of the occasional premium indulgence. With high-quality ingredients, customizable options and upscale twists on traditional items, the newest franchises are offering treats that satisfy refined tastes--and betting they'll be more than just the flavor of the month. Of all the love-hate relationships Americans have--Facebook, celebrities, soccer--the most fraught is our relationship with sugar. We've embraced it, rejected it, distilled it, created dozens of substitutes for it--and still consume about 75 pounds of it per person every year. In the franchising world, entire segments rise and fall on the public's attitudes toward sugar. In the past decade, while ice cream concepts struggled, smoothies and "tart" frozen yogurt stepped in to hit the less-sweet spot. Ice cream bars fit the bill. Treat yourself: Arleen Scavone of Sweet Arleen's.
Recipes for 101 Simple Salads for the Season Francesco Tonelli for The New York Times FRESH AND FRESHER Clockwise, from top left: tuna, egg, green beans (No. 56); carrots, blueberries, sunflower seeds (7); croutons, tomatoes, mozzarella (42); walnuts, blue cheese, raspberries (49); couscous, oranges, honey (95); strawberries, tomatoes, Parmesan (13). That’s the idea behind the 101 ideas found in this section. In theory, each salad takes 20 minutes or less. Honestly, some may take you a little longer. But most minimize work at the stove and capitalize on the season, when , eggplant, herbs, fruit, greens and more are plentiful and excellent. This last point is important. Salt, to taste, is a given in all of these recipes. Herein, then, are enough salad ideas to tide you over until the weather cools down. 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18.
12 Great Ways To Use Castile Soap Make sure you like Herbs & Oils World on Facebook to be updated every time we find a fantastic tutorial for exciting and innovative ways you can use herbs and essential oils. Castile soap is a fantastic natural product that can be used in so many different DIY beauty recipes and DIY cleaning products. Castile soap is a “true soap” and not merely a chemical detergent so it is biodegradable and earth friendly! Want to try castile soap? It can be used to make all sorts of products, including: shampoo, laundry detergent, tub scrub, body wash, dog shampoo and much more. To see recipes for 12 homemade products using castile soap, read the full blog post…
The making of an action hero body - Entertainment - Movies When I was hired to train an actor for an action film, the studio executives would express how important it was to transform their body so they looked like an action hero. That's why I made the decision to utilize the same method of dieting and training I used to win many of my champion body building competitions. Matt Damon and Kevin Spacey were extremely excited to work with me, which made my job a lot easier than it had been with some of my other celebrity clients. I have the actors do weight training in the morning and cardio at night. WEIGHT TRAINING SESSION(* — increase weight each set) Monday – Abs/Biceps/Triceps Abdominal Crunches - 3x50 Hanging Leg Raises – 3x30 Hyper Extensions – 3x25 Seated Dumbbell Curls – 3x15/12/10 * Standing Barbell Curls – 3x15/12/10 * Standing Cable Curls – 3x15/12/10 * Tricep Cable Pushdowns – 3x15/12/10 * Lying Barbell Tricep Extensions – 3x15/12/10 * Dumbbell Kickbacks – 3x15/12/10 * Wednesday – Rest Day
Sex in a Pan Sex in a Pan – crazy name for a dessert, but it’s one of the best desserts you’ll ever have, it’s mostly a pudding dessert with a crunchy pecan bottom crust. Don’t laugh at the name of this dessert! OK, you can laugh, it is funny. I have no idea why it’s called sex in a pan, maybe because it’s so good. I remember a long time ago, before I was married, and used to live on my own, one weekend my friend came over and she introduced me to this dessert. Oh my God, it was unbelievable. I was in love, I had never had anything like it before. Here’s what the layers look like. I just had to share this wonderful dessert with you. Update: Since I originally wrote this post, I’ve made sex in a pan numerous time since it’s a favorite at my house. Sex in a Pan Author: Jo Serves: 10 servings Ingredients Crust 1 cup pecans, chopped 3 tbsp white sugar ½ cup butter 1 cup flour Cream cheese layer 1 8 oz package cream cheese 1 cup powdered sugar (use ½ cup for less sweetness) 1 cup whipped cream or cool whip Enjoy!