Want to end your training feeling strong and boost your metabolic afterburn for 24 hours or more? Try employing some finishers at the end of your next routine. “Finishers help you get more out of your regular workout by creating an intense metabolic spike,” explains Megan Dahlman, C.S.C.S., a trainer and performance coach based in Newberg, OR. That translates not only to better conditioning but also to more fat loss. Finishers by definition aren’t very long—ideally anywhere from three to 10 minutes. More than that, says Dahlman, and your body simply can’t maintain the same high-intensity rate, so the workout will become more aerobic in nature, which misses the point of doing a finisher. These workouts are meant to be hard—like you’ve got nothing left by the time you’re done, says Dahlman. “They should pull every last bit of glycogen out of the muscles so you feel tapped out at the end.” You can try one of these sequences at the end of either a strength or cardio workout. Just make sure you’ve at least warmed up for a few minutes first so you’re not going in cold, warns Dahlman. And always keep your body parts in mind: If you’re doing a leg-day workout, don’t do a leg-heavy finisher—balance it with an upper-body one instead.
How to: Move quickly through the following circuit, performing as many rounds as possible (AMRAP) in five minutes.
Jumping jacks: 15x
Double-leg bridges: 15x
Mountain climbers: 20x total
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How to: Do this circuit quickly, performing five rounds through as fast as possible. Rest as needed to ensure proper technique.
Spiderman crawls: 5x/side
Barbell inverted rows or dumbbell bentover rows: 5x
Assisted chinups: 5x
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TOTAL-BODY FAST LIFT
How to: Move quickly through the following circuit, doing just one good rep of each exercise. Pay attention to the transitions! Perform as many rounds through the circuit as possible in five minutes. (Note: If you want to turn this into a complete workout, lower your intensity slightly and do as many rounds as possible in 12 to 15 minutes.)
Push press: 1x
Front squat: 1x
Reverse lunge: 1x/leg
Bentover row: 1x
Renegade row: 1x
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How to: Quickly alternate between kettlebell swings and goblet squats with descending reps. Begin at 20 reps of each; knock two reps off each round until you reach two reps.
Get the MP3 download of Les Préludes by Franz Liszt, performed by the Luxembourg Radio Symphony Orchestra under the direction of Louis de Froment, free from the Classical Music Library at Alexander Street Press.
About the Album This week’s download features Liszt’s Les Préludes. Les Préludes is the first orchestral work known as a symphonic poem, a one-movement genre developed by Liszt to move symphonic writing beyond the well-established four movement structure. Liszt composed thirteen symphonic poems in all, but Les Préludes is virtually the only one to secure a place in regular programming.
Quora is a useful site that’s also filled with interesting and occasionally bizarre questions and answers from all walks of life. But crowdsourcing the all of the Q&As invites anonymous users to game the system, so they’re taking steps to curb anonymity. That and more in today’s news.
West coast legend Ice Cube recently paid a visit to Sway’s Universe while out promoting his new film Fist Fight.
During the interview, the OG of what’s now dubbed “Gangsta Rap”, talked about why he made the transition from hardcore MC to an on screen nice guy, which he contributes to the need for r “regenerating the fan base.”
“I noticed that my fans had kids,” Cube said. “They would come up trying to explain ‘this is Ice Cube,’ and their kids would be like ‘I don’t know who the hell you are.’ So I said, ‘OK, that’s a problem.’ I don’t want daddy having to explain to son, mother having to explain to daughter who I am. I need to do something that they like, so that’s when I decided I need to do a movie like Are We There Yet?”
Cube went on to say that he initially introduced the softened version of himself with the release of the 1992 smash hit “Today was a Good Day”, which many people in his camp was against at the time.
“When I did ‘It Was a Good Day,’ people in my camp was saying ‘man you can’t make that kind of record. You talk about the hard shit. Whatchu doin’?’ And I was like ‘nah, I talk about the real shit,’” Cube continued.“If I’m having a good day, goddammit I’m going to make a record about it, and y’all just gon’ listen to it. It’s not some caricature, it’s supposed to be the real.”
In regards to the 25th anniversary of one the most prolific albums he’s released to date, Death Certificate, Cube says he has a lot planned for fans to celebrate the album’s success, including a re-release with three new songs.
“We’re gonna drop the 25th anniversary edition of Death Certificate,” Cube said. “We got three new songs on there. A song called ‘Only One Me,’ another song called ‘Good Cop, Bad Cop,’ and then a song called ‘Dominate the Weak.’”
Cube also touched on his newly founded basketball league coming this summer, revealing that it will be a three-on-three league.
“It’s actually turning out to be something real cool.” Cube said. “We’re gonna go from city to city and we’re going to play four games in that city. You’re gonna see all the teams play, and there’s gonna be a final four, kind of all-star atmosphere around these events.”
Dr. Gary Marder of Port St. Lucie has agreed to pay $18 million to reimburse the government on Medicare payments made to patients who were never sick with any type of cancer.
In addition to the misdiagnosis of several patients, the ASSHOLE recommended biopsies and radiation therapy to the patients when it was not needed at all. He then proceeded to bill their insurance companies.
Gloria Strumalo was one of Marder’s patients who underwent radiation therapy, which cost between $1,600 to $3,500 per session.
“I went for 20 days of 2 hours [of radiation].”
She also had no clue that she was going there for naught, saying:
“You just take their word. You trust your doctors.”
It wasn’t until Strumalo spoke to a different patient of Dr. Marder’s that she began to become suspicious. She then went to Dr. Ted Schiff for a second opinion and was told that she didn’t have cancer.
Dr. Schiff had previously seen many of Dr. Marder’s patients, who would come in for benign conditions like freckles and warts, but who had been told they had skin cancer.
“Sometimes we recognize patients just by the sheer number of biopsies done. By the number of procedures and the excessive use of radiation therapy done in an improper manner. In all my years in the medical field I’ve never seen anything like this. As doctors we take an oath to do no harm.”
Dr. Schiff reported Dr. Marder to the authorities, and a case was opened as far back as 2013 with the FBI and U.S. Attorney’s office getting involved.
Despite all of this, Dr. Marder’s license has not been revoked and he continues to work in his two practices in Okeechobee and Port St. Lucie.
All we can say is if you live in Florida, do NOT go to this man under any circumstances!
Apple’s long-awaited BeatsX Earphones became available for purchase this morning, giving Apple customers an alternative to the hard-to-find AirPods.
Priced at $149.95, BeatsX Earphones are wireless like AirPods, but are connected together with a cord that makes them easier to keep track of and better suited to active lifestyles. We managed to get our hands on a set of BeatsX Earphones to give MacRumors readers a closer look at Apple’s latest product.
BeatsX Earphones feature the same W1 chip that’s built into the AirPods, which makes pairing to any iOS device quick and simple, and because the BeatsX Earphones are connected via a cable, there’s a space for an in-line remote for controlling media playback, something missing from the AirPods.
The earphones charge via Lightning, and ship with four interchangeable eartip sizes and secure-fit wingtips to keep them in place. With a full charge, users can expect eight hours of playback from the BeatsX, and a five minute “Fast Fuel” charging feature offers two hours of playback.
BeatsX Earphones are now available from Apple’s online store and from many Apple retail stores around the world. Black and White models can be purchased starting today, while the Blue and Gray versions will be available later in the month. Online orders placed today in the United States will be delivered next week.
By Rupam Jain and Tom Lasseter LUCKNOW, India (Reuters) – Prime Minister Narendra Modi faces his biggest electoral test since coming to power when the battleground state of Uttar Pradesh, which he swept three years ago, holds an election starting on Saturday. More broadly, voters will deliver a mid-term verdict on Modi and his nationalist party as India recovers from his boldest decision yet: to abolish 86 percent of the cash in circulation. The banknote ban, launched by Modi three months ago to purge the economy of untaxed income and proceeds of crime and corruption, has disrupted daily life and commerce, and caused the economy to slow.
“The simple point on the U.S. Attorney is when that happens, we will tell you when it’s done,” de Blasio said.
The mayor said he will also set up a legal defense fund to pay his attorneys.
“I am not a billionaire like my predecessor,” he said. “There’s no way I could possibly cover these fees personally. It will have to be a legal defense fund model. We have not yet set that up. We will disclose the money and then we will further pay the bills.”
Mayoral aides did disclose that the mayor did not request immunity, nor was he offered immunity, for when he is questioned by the feds.
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Letting The Freedom Of Truth Uncover The Value Of Life