Category Archives: Gossip, Books & Fitness Gate

The 5-Week, Whole Body Single Kettlebell Workout

It’s the very definition of simplicity. Of course, simple doesn’t necessarily have anything to do with easy. Benching 500 pounds is a simple concept. So is running a marathon. But accomplishing either is also extraordinarily difficult. Likewise, just because Pavel Tsatsouline’s five-week training program requires only two exercises a day using a single kettlebell doesn’t mean you won’t be cursing him every step of the way. There’s a lot of work here, but if you stick with it you’ll come out a stronger and leaner man on the other side. Tsatsouline, the author of Kettlebell: Simple & Sinister, is a former Soviet special forces instructor and currently a subject matter expert to elite U.S. military and law enforcement special ops units. He cites Russian professor Victor Selouyanov’s research with Russian national sports teams as inspiration for designing the plan you see here.

“When the Russians measured wrestlers’ blood right after competition, they discovered the losers were more acidic than the winners,” says Tsatsouline. “Instead of focusing on training to tolerate acidity better, Selouyanov decided to avoid acidity altogether and developed a methodology for growing mitochondria, aerobic power plants in the muscle cells, in fast-twitch muscle fibers.”

This method trains you to minimize the formation of lactic acid and dispose of it easily. So how do you build mitochondira? Tsatsouline says you need a high workload (you’ll be lifting six days a week) paired with long rest periods. As for the fact that this plan incorporates only a kettlebell and a pullup bar, Tsatsouline is steadfast in his belief that no training implement can rival the kettlebell. If barbells and dumbbells make up the majority of your training, you’re about to get a serious shock to your system. Try the following for five weeks, and watch your strength soar.

Directions

Kettlebell Swings
Whenever you see swings in this program, you’ll be doing seven reps per minute for the prescribed number of sets. Seven swings will take about 10 seconds; rest for the remainder of the time.

Kettlebell Presses and Pullups
Set a timer to beep every 8min.  When it beeps, start your press set.  Clean a 6-8RM kettlebell once and press it 5 times with your left.  Drop, switch hands, clean with your right, and do your 5 presses. Without setting the kettlebell down, keep switching hands and counting down the reps: 5-4-3-2-1.  This was one set. 

Walk around for a couple of minutes, and do the pullups in the same descending rep ladder of 5-4-3-2-1. When the timer beeps, hit your presses again.

 

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Teen Mom 2 Star Jenelle Evans Shows Off Her Bangin’ Bod In This Post-Baby Bikini Pic!

Looks like Jenelle Evans has a sexy new snap to add to her Tinder profile!

The Teen Mom 2 star took to Instagram on Monday to prove she’s ready for summer. The momma-of-two posted a pic of herself posing in a teeny bikini (above) and DAYUM she looks good!

[ Related: Jenelle Turns Herself In After Beating Her Ex ]

The 23-year-old flaunted toned abs in a multicolored two-piece, captioning the shot:

“Sweet sweet summertime.#WokeUpLikeThis

The 8 Worst Things to Do After a Workout

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Josh Duggar Breaks His Silence On Twitter! What Did The Scandalized Reality Star Come Out Of Hiding To Say?!

Its been a while since Josh Duggar broke his silence.

On May 21, the reality star tweeted out his last message, a personal statement regarding the news that he molested his own sisters as a teenager. Ever since that final share, Josh has been radio SILENT despite his other family members speaking out to Fox News.

[ Related: Josh Molestation Report Was NOT Illegally Released, City Attorney Says ]

Now, almost a month later, the 19 Kids & Counting star tweeted the following message and it’s not what you’d might expect.

Check out the tweet (below)!

While it’s nice to see Duggar celebrating the birthday of his son, we wonder why this couldn’t have been done privately. It’s not like Michael has a Twitter account of his own and can read the reply messages!

What’s also interesting about this is you can see the foyer of the Duggar household in the background — we guess Josh and his brood are shacking up in the Arkansas compound after leaving Washington, D.C., earlier this month!

We have a feeling this isn’t the last we’ll hear from Mr. Duggar… it’s damage control time!!

[Image via Instagram.]

Daily Deals 06/16/15

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Today on Amazon’s Gold Box, save up to 67% on Sons of Anarchy: The Complete Series Gift Set on Blu-ray and DVD.

In the Bonus Deal of the Day, save 33% on an iRobot Roomba 780 Vacuum Cleaning Robot for Pets and Allergies, save up to 6o% on Select Portable Bluetooth Speakers for Dads and Grads and save 50% on Dragon Age: Inquisition.

In the Lightning Deals, there are four books and audiobooks today.

Today’s MP3 Deal is the Rent – Original Motion Picture Soundtrack (2 Disc) for only $3.99!

Today’s Kindle Daily Deal is Elizabeth Street ($1.99), by Laurie Fabiano [Lake Union Publishing].

Book Description

Based on true events, Elizabeth Street is a multigenerational saga that opens in an Italian village in the 1900’s, and crosses the ocean to New York’s Lower East Side. At the heart of the novel is Giovanna, whose family is targeted by the notorious Black Hand -the precursor to the Mafia. Elizabeth Street brings to light a period in history when Italian immigrant neighborhoods lived in fear of Black Hand extortion and violence-a reality that defies the romanticized depiction of the Mafia. Here, the author reveals the merciless terror of the Black Hand-and the impact their crimes had on her family. Giovanna is based on Fabiano’s great-grandmother, and the book’s heroes and villains – such as Lieutenant Petrosino, the crusading cop and “Lupo the Wolf,” a cold-blooded criminal – are drawn from real life in this thrilling tale. While set in a dynamic historical context, Elizabeth Street is, above all, the dramatic story of the heroine, Giovanna, and how she triumphed over tragedy.




More Kindle Deals of the Day for those in the US
Romance The Guardians ($0.99) by Mandy M. Roth [indie / The Raven Books] – Paranormal Romance
SciFi & Fantasy The Year of the Jackpot ($0.99) by Robert Heinlein [RosettaBooks]
Business & Money The Toyota Way to Lean Leadership: Achieving and Sustaining Excellence through Leadership Development ($1.99) by Jeffrey Liker and Gary L. Convis [McGraw-Hill Education] – Winner of the 2012 Shingo Research and Professional Publications Award
Kids Louise Loves Art ($1.99) by Kelly Light [Balzer + Bray / HarperCollins]
More Daily Deals
Audible Daily Deal Sanctum: Guards of the Shadowlands #1 ($1.99 Kindle; $13.99 $2.95 Audible) by Sarah Fine, read by Amy McFadden [Brilliance Audio] – you get a reduced price of $1.99 after you buy the Kindle book, so grab it first and it only costs you an extra 99 cents. I read this a few months ago and loved it (and the audiobook narrator is quite nice, if you prefer to listen).
Nook Daily Find The Betrayed: Krewe of Hunters #14 ($1.99 Kindle, B&N) by Heather Graham [Harlequin MIRA] – Romantic Suspense; already a fan? Be sure to get in your pre-order for The Silenced and The Forgotten, the next two novels in the series, being released this month and the next.
Kobo Daily Deals The H Factor Diet: Harness Your Hormones and Supercharge Your Weight Loss ($2.99 Kindle, Kobo) by Andrew Cate [ABC Books / HarperCollins] and Rakes & Rebels: The Raveneau Family ($7.99 Kindle, $1.99 Kobo) by Cynthia Wright [indie/Boxwood Manor Books] – an omnibus that contains Silver Storm, Surrender the Stars & His Reckless Bargain


        

7 Bodybuilding Tips for Guys Over 30

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Free Audiobook – The Raven Boys



The audiobook download of The Raven Boys ($4.99 Kindle, $27.99 Audible), by Maggie Stiefvater [Scholastic], read by Will Patton [Scholastic Audio], is free from Audiobooks.com. Booklist Starred Review; Kirkus Starred Review; Publishers Weekly Starred Review; School Library Journal Starred Review; Bulletin of the Center of Children’s Books Starred Review

Book Description

Every year, Blue Sargent stands next to her clairvoyant mother as the soon-to-be dead walk past. Blue never sees them–until this year, when a boy emerges from the dark and speaks to her.

His name is Gansey, a rich student at Aglionby, the local private school. Blue has a policy of staying away from Aglionby boys. Known as Raven Boys, they can only mean trouble.

But Blue is drawn to Gansey, in a way she can’t entirely explain. He is on a quest that has encompassed three other Raven Boys: Adam, the scholarship student who resents the privilege around him; Ronan, the fierce soul whose emotions range from anger to despair; and Noah, the taciturn watcher who notices many things but says very little.

For as long as she can remember, Blue has been warned that she will cause her true love to die. She doesn’t believe in true love, and never thought this would be a problem. But as her life becomes caught up in the strange and sinister world of the Raven Boys, she’s not so sure anymore.

Get the audiobook from Audiobooks.com. Install either their iOS or Android App, head to the “Featured” section to find the free book, then hit “Download”. Since you’ll probably run out of room, you’ll want to move the audiobook from the device to your PC each day; it should be located in the /sdcard/android/data/com.audiobooks.androidapp/files/books (or similar) directory on the Android device.

If you currently have a membership (or sign up for a 30 day trial, which adds any one audiobook of your choice during the membership), you can add the book to your library by playing past the sample, after following the same directions. Be sure you are logged in before listening to the sample and that you click on a “Continue” box to add to your library for free, not a “first book free” box, which can show up if you aren’t logged in (and which would use a credit if clicked).

If you cancel your trial membership at the end of the month, you won’t be charged and still get access to the books added during your trial.


        

The Rock Hits Someone’s Car And It’s Ok

The Rock Hits Someones Car And It's Ok

Dwayne ‘The Rock’ Johnson is a very, VERY likable person, he’s so awesome, he sideswiped a truck and the owner didn’t even get angry! The Rock was on the way to his set, rocking out to some music, when he took out the sideview mirror of another pickup truck. Audie Bridges — the owner of the truck — was so starstruck that he says, “Wow this is going to be an awesome story!” Johnson took to Instagram to tell the tale.

Here’s a fun story to start your week off… I’m driving to set in my pick up truck – music blasting – I’m singing away like I’m having a one man party in my truck – then I hear a loud BANG. What the hell..? Look in my rear view and see I sideswiped another pick up that was parked in the street and destroyed the side mirror. First thing I thought was, “Aw shit.. someone’s not gonna be happy..”. I flipped a U-turn and drove back to scene. Just as I got out of my truck a guy was walking across the street to his truck. I said “Sir, is this your truck?”. He stopped and stared at me for a good 5 seconds, looked around his neighborhood, looked back at me and “Yes it is. Why?”. I said “Well, sorry to tell ya I sideswiped it and knocked the hell outta your mirror and may have done even more damage. You give me your info and I’ll leave you mine and I’ll take care of everything”. He stared at me again, cocked his head sideways and said..”Uhhh.. Are you The Rock?”. I said “Yup”. He broke out into a huge smile and said “Wow, this is gonna be an awesome story!”. I started belly laughing at that, then he started laughing and before you know it we’re both standing in the middle of the street pointing to his mirror and laughing like two ol’ crazy buddies. I checked back in with him a few days later and he refused to accept any money and said he fixed the damage himself. Want to thank Mr. Audie Bridges of Wakefield, Mass. for being so cool about the whole thing. Life is funny cause you never know who you’re gonna run into… and sure as hell never know who’s truck you’re gonna sideswipe while driving to work.

A photo posted by therock (@therock) on

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FDA: Farewell to Trans Fats

doughnuts

A number of popular snacks are about to lighten up. The FDA is all but banning the use of partially hydrogenated oils in processed foods. Those oils are the main source of artery-clogging artificial trans fats.

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