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
Sweet Watermelon Cupcakes I discovered my new favorite cupcake this past weekend. It’s soft, sweet, and scrumptious (yes, I said scrumptious). The frosting is fluffy and creamy, while the cake is moist and velvety. And it isn’t even chocolate. It’s watermelon!! cupcake by Sweetest Kitchen, photo courtesy of Cupcakes Take the Cake I have been dying to try to make watermelon cupcakes. I truly would have preferred to have had a cupcake that had some seriously genuine watermelon flavor to it, naturally. The biggest recommendation for watermelon flavoring or extract around the internet is to make watermelon syrup. That only leaves one option: artificial flavor. I decided to bite the bullet and buy some flavoring oil. The cake ingredients include eggs (at room temperature), softened unsalted butter, and sour cream… …as well as salt, baking powder, baking soda, sugar, and all-purpose flour. And, of course, the watermelon flavoring oil. Plus, they ended up looking awfully cute. I love everything about these! Ingredients
no-bake energy bites I probably should have poured a nice stiff drink recipe for you all on this loveliest of lovely tax days. Especially for my fellow small business owners who just gave half of their revenue back to the government. Good grief, I won’t even go there. Instead though, I thought I’d offer my idea of a more comforting alternative. Pasta. When life is good, and when life gets crazy, I turn to pasta. And just as it has for years, this one hit the spot. Read more This past Friday night was meant for celebrating. The weather was sit-out-on-the-deck-in-the-cool-evening-breeze perfection. And a very special birthday girl turned the big 3-0. Friends, meet Stacey. Read more TGIF, friends. Hope that you all have had a lovely week, and that a relaxing weekend lies ahead. Read more Ever since my friends and I met for a tapas happy hour at our neighborhood Spanish restaurant a few weeks ago, I’ve had sangria on my mind. Read more Read more I’ve always said that I like a good balance of cooking and baking in my life.
Rustic Wedding Ideas This Fort Worth, Texas wedding combines the bride’s passion for all things rustic with her love of peacock feathers. How about those blue peacock wedding shoes? They would have fit in perfectly with our blue wedding shoe round up… don’t you think? Courtney, the bride shares more details about her special day here. All of this Texas wedding goodness captured by Ryan Ray Photography. Ryan Ray is one of our exclusive The Hand-Picked Vendors. Photographer: Ryan Ray PhotographyVenue: The Stonegate Mansion, Fort Worth, Texas Hair: Dalton Salon Cake/Desserts: Zen Baking Company Caterer: H3 Ranch Dress Designer: EnzoaniFloral Design: DIRT Design Studio Groom’s Attire: Jos. Crazy for First Grade
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.
EDDIE ROSS - Pink Ombre Cake Here's a cake sure to sweeten up the Valentines in your life. Pick up three boxes of your favorite white cake mix—or work from scratch if you have the time—along with a bottle of Wilton's Icing Color in petal pink. Split each box into two batches for a total of six, then add increasing amounts of dye little by little until you achieve the ombre effect. For the outside of the cake, I used a piping bag fit with a basketweave tip. Happy baking, everyone!
Desserts That Are Almost Too Cute To Eat « Pretty Please Us Blog: Your guide to fashion, beauty, style & everything else in between. Hi, my name is Himani and I’m a sugar addict. But the only thing that holds me back from devouring a sinful concoction is if it looks super cute. You know… because cute desserts deserve to live longer than the ugly ones (I’m going to some sort of sugar-y hell for that one). Check out some of the cute desserts that you will think twice before you put them in your belly: Football themed Chocolate Covered Strawberries (purchase) or (make your own). Go 49ers! Pink Ombré Cake (how to) Bride & Groom Cookies (purchase) Glittering Sandwich Cookies (how to) Snowman Shots. Rudolf Cake Pops (how to) Lastly, Tiffany’s inspired cake pops! Here are some lunchbox creations you’ll feel guilty about chomping down! Want some more delicious recipes? Check out our healthy pizza recipe now!
The Psychology of Color [Infographic] | Louisville Painters Download the infographic as a PDF Embed this image on your site: Free Clip Art for Teachers More and more teachers are scavenging the web, searching for free clip art for classroom use. Here's my list of websites that offer free clip art that teachers can use: Another great place to find clip art for teachers is at Graphics from the Pond. They have the cutest borders and themes to put quality cuteness into whatever you make - like name tags, Valentine's Day Cards, etc. A friend of mine recently found this site - Sweet Clip Art - and I'm really glad to see that all of the graphics here are free vector graphics! This free site - My Cute Graphics - is created specifically for teachers and bloggers, so you should be able to narrow your search in no time to find what you need for you classroom D.I.Y. Feel free to check them out! For more free clip art, check out the suggestions in the comments below.
Skinnytaste The Pastry Affair - Home - Peppermint Pinwheels & Giveaway! This year I decided to participate in The Great Food Blogger Cookie Swap hosted by Lindsay of Love & Olive Oil and Julie of The Little Kitchen. The idea is simple—make three dozen homemade cookies and mail them to three lucky bloggers, Secret Santa style. A few days later, I would find my own mailbox filled with boxes of homemade cookies. When I first heard about this exchange back in October, I was immediately sold. But, as the days ticked by, I struggled to come up with an idea for a cookie. When the date of the cookie swap finally loomed overhead, the month and a half I had to come up with a fun cookie idea was reduced to all of 10 minutes and restricted to the ingredients already in my kitchen. After baking and individually packaging each cookie for a safe journey across the country, I wished my cookies well on their journey, hoping the mouths to receive them would enjoy them as much as I did. To find a box of cookies on your doorstep...1. Good luck! Peppermint Pinwheels
Homemade Junk Food | Spark Homemade Twix bars. Two for you, enough for everyone else. 19 Reclips 14 Likes Healthier goldfish (did you know Goldfish normally contain MSG?) 27 Reclips 18 Likes Make your own thin mints any season of the year. 48 Reclips 12 Likes Samoas, another Girl Scout favorite. 24 Reclips 5 Likes Make your own "Snickles" bar. 38 Reclips 4 Likes Healthier Hostess cupcakes. 15 Reclips 2 Likes Pop tarts from your own oven. 4 Reclips 4 Likes When you make your own peanut butter cups, you can add all the peanut butter filling you want. 5 Reclips 5 Likes Homemade Almond Joy. 17 Reclips 4 Likes Smitten Kitchen fills DIY pop tarts with Nutella. 2 Reclips 6 Likes Fig Newtons all grown up. Tater tots. 9 Reclips 3 Likes Break yourself off a piece of that homemade Kit Kat bar. Your homemade Twinkies won't have a longer lifespan than you do. 14 Reclips 2 Likes Passable "Doritos" made from quinoa. 2 Reclips 1 Likes These knockoff Fritos don't have the signature curl, but still have the distinctive salty corn flavor. 1 Reclips 2 Likes
25-money-saving-ideas | budget | get-started When planning a wedding good "Money Saving Ideas" are always welcome Here is our collection of 25 great Money Savers for our DIY brides world wide: 1) Have a smaller wedding with fewer guests. This will cut your total wedding costs a lot. 2) Simply and stylish invitations. 3) Avoid May - October. 4) Consider a wonderful Asti instead of champagne. 5) Less snacks and food at the reception. 6) Buy flowers in season. 7) If you have the skills and the time, you can make your own table centrepieces. 8) Avoid decorating the church with flowers. 9) Have the wedding ceremony and the wedding party at the same place.This makes it easy and less expensive on transport for you and your guests and will cut costs considerably on decorations in total. 10) Use less but bigger tables. 11) Think ahead when you look for decor. 12) Which flavour and favor? 13) Stick to one favor per person or even per couple. 14) Decorate with candles and lantern and buy fewer flowers. 15) Make your own menu cards.