wholesome Ways of Coping With Emotions

Emotional distress is a part of life and serves a principal function in terms of alerting us to problems that need to be resolved. Everybody therefore needs to be able to sense and tolerate a positive whole of distress. Trying to avoid unpleasant thoughts and feelings can in effect lead to an increase in the sense of them, the more you try to avoid an sense the more it seems to pursue you. This more than likely has an evolutionary purpose because as long as the distress is avoided the source of the pain remains unresolved.

Experiencing distress and working to decide the question behind it is the only way of reducing pain in the long-term. However, sometimes when you are in the middle of an extremely distressing experience, you can in effect get swept away by it. You can feel so overwhelmed that the only option seems to be to block out the distress using eating or self-harming behavior; bodily distress/experience being more tangible thus more easy to tolerate than emotional distress/experience.

This however prevents you from identifying the source of the distress and being able to take steps to tackle it. You opt for immediate and brief respite at the charge of longer-term question resolution and relief. With time this becomes your knee-jerk reaction to distress, other options become impossible to see and as with any sense that is avoided, the more you avoid distress the more unruly and astonishing it becomes.

Distress, if allowed to will dissipate with time. A beneficial way of mental about distress is as a wave that has to be ridden. Distress tolerance is a set of skills that enables you to ride the wave, to survive unpleasant emotional experiences without making them worse. Like impulsive, self harming behaviors (e.g. Bingeing and vomiting, self harm, alcohol and drug abuse) they can be used to modulate negative thoughts and feelings. however unlike such behaviors they will not trigger further distress. Although the techniques described here are intended to serve a similar function to that of impulsive behaviors, initially at least they will not be as effective. They will need to be personalized and practiced regularly in order to maximize their effectiveness as distress tolerance techniques.

These skills will help you to gain control over your feelings, stay safe and step back. Once you can step back from your distress, you can see other options.

There are three separate types of distress tolerance skills, convention each so that you can observe what works best for you and so organize your own individualized and alternatives to current harmful behaviours.

Cognitive Techniques
Thoughts are prominent in determining our feelings. Strategies which address their role in distress will therefore be extremely prominent in assisting you to sense and feel in control of their emotional pain.

Thought stopping
Thought stopping is a very uncomplicated strategy derived from the anxiety management literature. With convention it can be an excellent and immediate way of pushing a negative notion out of the mind space. However, its impact is brief and thus needs to be followed up by other strategies that aim to occupy the mind space for a longer period of time.

Exercise:
- Place an elastic band on your wrist. As you observation your distress levels rising snap the elastic band and dream the word Stop in red capital letters flying into your minds eye pushing all other thoughts and feelings out. Repeat this rehearsal each time your distress levels rise.

Refocusing attention
We only have a positive whole of mind space and so one way to modulate our emotions is to temporarily push out the negative thoughts that are triggering distress and fill it with neutral/positive thoughts so that there is no longer any space for the negative emotion. Refocusing concentration involves deliberately directing your concentration away from the negative notion and towards a neutral mental performance which will occupy the mind space thus pushing the notion that is causing the distress temporarily out of awareness. There are a whole of separate mental activities that can be engaged in to achieve this aim:

1. A detailed description of the surrounding
Focus your concentration on your surrounding environment. For the next 5 minutes wholly fill your mind space with this task. If you observation your mind wandering from this task, as it inevitably will, make a note of where your mind has wandered and then gradually refocus your concentration on your surroundings. Look to your right. Now gradually scan your environment naming (in your head) as many object as you can. Now look right ahead of you and focus on the first object that falls in to your line of vision, focus on this object to the exclusion of all else. Recapitulate this object as if it is the first time you have every seen it. What colour is it? How big is it? What shape is it? What is its texture like? Now, if you see any written words in your environment focus on these words to the exclusion of all else. Read each letter backwards as if you where looking these letters for the first time.

2. Names
Think of the names of as many cities as you can.Now think of all the girls names you can think of starting with A. Now all the boys names you can think of. Now name as many objects starting with C as you can".

3. Numbers
Take the whole 100; subtract 7 and observation the new number; subtract 7 again and observation the new number; subtract 7 and observation the new number. Continue with this rehearsal until your distress diminishes

Grounding phrase
This is a phrase that reminds you that you can survive the current distress, that it will pass as all feelings inevitably do. You are trying to access a kind, nurturing and reassuring voice. This is by definition difficult, if not impossible to do at times when negative, often excessively principal thoughts are triggering distress. So it is prominent that this voice is accessed exterior of these times (e.g. While the group) and recorded on a flashcard. You can then carry your grounding phrase around with you and read it whenever negative thoughts cause you to feel distressed. If you struggle to access this nurturing voice think about what you would say to person you in effect care about if they were distressed or how you would speak to a small child.

Sensory Techniques
These skills focus on managing distress straight through self-nurturing and kindness.

Triggering opposite emotions
First identify the type of emotions that is causing the distress. Labeling the emotions transforms it from an astonishing sense into a tangible target for intervention. Once the emotions has been identified work out what the opposite emotion and agree an performance that will trigger this opposite emotion. Animated in this performance will trigger the opposite emotions, counteracting the distressing one. Faultless the lists below to help you to use this strategy:

Distress Emotion - Opposite Emotions - Opposite Emotion Triggering Activity
1.
2.
3.
4.
5.
6.

Soothing the senses
One way to sacrifice emotional distress is to learn to comfort ourselves straight through soothing each of the five senses; vision, hearing, smell, taste and touch.

Vision:
Focus on nature: take a scenic walk, focus on the vibrant colors of plants/flowers around you, watch fish swimming in a tank/pond, watch birds flying etc.
Focus on art: watch a ballet/dance performance. Go to a museum with beautiful art
Light a candle and watch the flame
Decorate a room with all of your best/favorite things

Hearing:
Listen to music
Sing/hum to music
Pay concentration to the sounds of nature (water, birds, rainfall, leaves rustling)
Talk to others

Smell:
Burn incense
Spray your favorite perfume
Boil cinnamon
Make fresh coffee
Bake a cake
Smell flowers

Taste:
(N.B. This can be a difficult sensation for patients to use initially and so can be excluded until eating has become less emotion driven)
Have a soothing drink
Stuck a peppermint
Chew gum
Treat yourself to food you wouldn't regularly spend money on

Touch
Have a bath
Put clean sheets on your bed
Put a big warm jumper/silky blouse on
Put on body lotion
Wash your hair with nice smelling products
Have a massage

Introducing any new skill/technique can be difficult, however, self soothing maybe be particularly difficult as you may believe that you do not deserve to be nurtured or to have you needs met. It is prominent therefore to anticipate the negative thoughts and feelings of guilt/shame that you may sense when practicing these techniques and remember that in the longer term they will help you to decide your problems and move transmit from them.

Developing a soothing image.
This involves developing a situation in imagery that you can use to soothe and distract yourself from the actual situation when it becomes distressing. It is prominent that this image is created and practiced regularly when you are not in urgency so that you are able to access it in effect when they in effect need it.

Exercise:
Close your eyes and become aware of your breathing, breathing in and out of your mouth. Imagining breathing in calmness and free time and breathing out distress and tension.

Bring to mind your favorite place and dream yourself there. Look around you and take in all of the details of your favorite place, reminding yourself why it is your favorite place. Now think about your favorite time of the year and incorporate this into your image. Focus on the aspect that define this time of the year, the weather, sounds, smells, things your might see. Now adjust your image so that it is your favorite time of the day and become aware of the aspects that define this time of day and the reasons that you enjoy it so much. Now include in your image your favorite person or persons. Focus on that person, your feelings for them and why you have chosen to include them in your image. Now justify the image in any other ways that will help you to feel calm and soothed, for example you could introduce your favorite music in to the image, or your favorite pass time. Stay in this image for the next few minutes just enjoying the soothing, reassuring nature of your created environment, Animated the calmness and satisfaction that your surroundings originate in you.

An further technique that may be beneficial for those when you feel so overwhelmed by your distress that you are unable to access your grounding image despite frequent convention is to originate a 'bridging' image. This creates a link from the distressing situation to the grounding image. Examples of such images include: floating away from the distress and towards the grounding image in a boat; taking a glass elevator; an escalator; or being lead towards the grounding image by a good friend.

Physiological techniques
The aim here is to sacrifice distress by interfering with its physiological component straight through refocusing the senses. This differs from previous strategies because here, instead of introducing stimuli that will trigger a separate emotion, you distract yourself from the pain of your internal world by refocusing your concentration on your external world. You will be in effect physically grounding yourself in your current environment.

Physical grounding
Exercise:
Close your eyes and become aware of your breathing. Focus on your breath as it moves in and out at your nostril. observation how the air feels as you breath in and then out, observation it's temperature, how it smells. Now refocus your concentration on what you can hear. Listen very thought about to the sounds around you, observation the gaps between sounds, how they blend together. Their volume, pitch, how they ultimately fade away. Now observation your feet on the ground. They are in effect grounded, associated to the floor. Wiggle your toes inside your shoes. Dig your heels gradually into the floor to ground yourself even more. Now become aware of your chair, observation how it is supporting your body, touch it with your hands and observation how it feels. What sort of material is it made, is it warm or cold. Now open your eyes and find an object that is near to you. Pick it up and observe it as if this is the first time you have come over this kind of object. What is it make of, how does it feel, is it warm, cold, rough or smooth. What color is it? Put the object down. Now clench your fists; observation the tension in your hands. Now release your fists. Now press your palms together, with elbows to the side; press as tightly as you can. Focus all your concentration on your palms. Now let go. Finally, roll your head in a circle a few times.

A Grounding position
Our thoughts and feelings work on our bodies. For example when we feel sad or fearful it is reflected in our posture, we may stooped or in some other way make our bodies smaller, subconsciously trying to withdraw from our environment. The direction of work on also flows the other way, so it is inherent for the position of our bodies to work on our thoughts and feelings. For example standing up straight, pushing our shoulders back and raising our chins can make us feel stronger and more confident. A grounding position is a bodily position in which you feel safe and/or strong. Some habitancy find that curling up is comforting, while others might adopt a more upright stance.

Discover what works for you and then convention it regularly so that you can move in effect into it whenever they need to.

A Grounding object
A grounding object is a conveyable object that can be held While distress as a way of refocusing the senses in the here and now. To maximize the objects effectiveness as a distraction the object must be explored in a similar way to the object focused on in the bodily grounding protocol, as if you were coming over it for the first time. It is also prominent that the object carries some positive meaning for you to assist you in disconnecting from your distress. This, as with most of the other technique will only be efficient if personalized and then practiced.

Sensory Distraction
This skill involves unusual, absorbing, but safe sensory stimuli to distract awareness away from painful emotions (similar to notion stopping in its short term nature). E.g. Keeping ice cubes, crushing egg shells, punching pillows, kneading dough.

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commercial ice crushers

Ice Melters - How Salt Granules Work

The most familiar ice melter is rock salt because it is used to make our highway safe during winter storms. Many buyers know small about the many other ice melters that are used to make our sidewalks, driveways and parking lots safe. This narrative uses simple/non-technical language to account for how all these ice melters work.

All customary ice melters are formulations of four basic salts and/or fertilizers. In addition, other ingredients are sometimes added to make the products stick, spread, pour good and/or more visible. The word salt is used to characterize a aggregate containing the basic element called "chloride". Rock salt is the aggregate Sodium Chloride mined plainly from under the ground. The four salts are:

1) Sodium Chloride -- The rock salt (natural sodium chloride) granules work by spirited heat. When these granules are spread on pavement containing water and/or ice, two things happen:

o The granules mix into solution with the water and/or ice.

o The granules absorb heat from the sun, car tires, crushing force, etc. Raising the climatic characteristic of the solution.

This rise in climatic characteristic of the solution causes ice to melt even though the outside air climatic characteristic is in the middle of +20F and the frozen point of water, 32F. Rock salt has a minimum effective climatic characteristic (Met) of +20F. This means that when the outside climatic characteristic is below +20F ice can still form under general application rates.

2) Calcium chloride -- The granules of this aggregate give off lots of heat when allowed to caress water/ice in difference to the rock salt that absorbed heat. Calcium chloride has a Met of -25F.

3) Magnesium chloride -- The granules of this aggregate also give off heat. However, it has a Met of only zero F. This is because the granules contain about 50% water and 50% magnesium chloride manufacture it only half as effective when mixed with water/ice. Because of the water content, the application rate must be significantly increased to get the same amount of melting compared to calcium chloride.

4) Potassium chloride -- The granules of this aggregate work similar to rock salt by spirited heat. Therefore, Potassium chloride is less effective than the previous two salts. Potassium chloride has a Met of +25F. Potassium chloride is also a commonly used as a fertilizer.

Now that it is known that the above four salts work by whether spirited heat or giving off heat, what determines the actual carrying out of ice melters? By varying the proportions of the above four salts in a product, the maker can adjust the many characteristics of ice melters such as Met's, melting speed, melting durations, and environment impact (vegetation, animal life, concrete, floor covering, etc.).

The carrying out of a specific ice melter is carefully by the noted salt in the ice melter because there is very small interaction in the middle of the separate salts when mixed. Adding a salt with a weaker characteristic, such as Met, weakens the resulting goods according to the proportions used in the product. The same is true for adding a small amount of a salt with a stronger characteristic. The resulting goods is only strengthened for the specific characteristic according to the proportions used in the product.

Finally, non-corrosive/non-salt additives such as urea and Cma can also play an leading role in how the granules of an ice melt goods work.

o Urea (a coarse form of nitrogen found in fertilizer) is sometimes mixed with the above salts but is not very effective as an ice melter. Too much urea can significantly weaken the products performance. While products with urea may appear to be friendlier to the environment, they can easily be worse for the environment because of the high rate of usage required to melt ice.

o Cma (calcium magnesium acetate) is a key ingredient added to many ice melters to growth melting speed and make it less corrosive. Pure Cma is no more corrosive than water. Cma is quite expensive. The Cma additive is biodegradable. This means that it decomposes to compounds regularly found in nature. Products with the Cma additive are often advertized as being friendlier to the environment.

Both urea and Cma are use at airports to clean runways and/or aircraft because they are lest corrosive than the salts.

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Hp Touchpad Sale Masticating Juice Extractor Snowblower Minnesota

Forklift Attachments Make Your Forklift A Multi Faceted Tool

Forklift Attachments Make Your Forklift A Multi Faceted Tool

There are many dissimilar types of forklift attachments to do a wide range of jobs. There are attachments for all things from increasing the ways your forklift can pick things up to material handling and clean up.

Lifting attachments can be crane attachments that come in a collection of styles. They can be telescoping and pivoting. These attachments can be beneficial when involving lumber, poles and metal bars, as well as other long bulky items. There are also discrete styles of hooks and hook plates to lift items with a chain or sling. Other items that can be used with the hook attachments are slab lifters and magnetic lifters. Slab lifters are used for picking up discrete materials that come in a sheet or slab form. Other lifting tool are rug rams and floor covering poles. These are used to pick up whole rolls of carpet. The attachment hooks onto the forks and provides a pole that goes down the town of the floor covering roll.

There are a combine for attachments for the forks themselves. First are fork extensions. These are used when you need a little more fork length. They come in lengths ranging from 48 - 120 inches. Other is rounded or triangular attachments. These are used when involving rolled material to keep it from rolling off standard flat forks.

The next types of forklift attachments are for installation maintenance. There are snow blades, and front end loaders that can be used for snow dismissal or involving other materials such as dirt and mulch. Other clean up associated attachments contain sweepers and magnetic sweepers. standard sweepers are a broom that the forklift forks hook to for sweeping large areas like a work floor or parking lot. The magnetic sweeper is similar to the standard sweeper with the irregularity it is a magnetic plate instead of bristles. This is used on shop floors and parking lots where there is a lot of metal debris. With widths up to 60 inches these sweepers will make clean up quick and easy. Other facilities forklift attachment is a material spreader. These can be used to spread rock salt, ice melt, fertilizers, seed, insecticides, and pellets.

The last type I will cover are work platforms. These work platforms can range in size from 36 inches by 36 inches up to 60 inches by 40 inches. Some models are designed to fold up to store in a smaller space. These platforms are used to raise workers to an overhead work area with the use of a forklift. The larger platforms offer an area for workers to carry needed tools and other items to do the job. They can be made of steel or poly material.

As you can see there are many dissimilar types of forklift attachments. If you have a forklift you might want to look into attachments that can make your forklift more beneficial and make your workers more efficient by getting jobs done faster and easier.

Big Boss Juicer

How I Gained 32 Lbs of Lean Muscle in 32 Weeks After Failing for 7 Years

Things like speed, power, endurance and quickness are leading attributes to have when you're an athlete, pretty much no matter what sport you are competitive in. But in the world of high school, college, and the work force, having a body that you're proud of is king...

I started lifting weights when I was 16 with two traditional goals in mind: one - to become a great athlete, and two - to build muscle and gain some lean weight.

Ice Crusher

I knew I needed to add some muscle to my skinny frame for sports, but when it came to my group life I surely needed to add some size, and fast. Being a skinny guy surrounded by friends who all had 20 + pounds of muscle on me didn't make me the most obvious guy in the group. I was the last to take off my shirt at the beach that's for sure. I mean, deep down I was a obvious kid because of how I was raised, but when it came to girls I always view they were finding past me to the guy with broad shoulders and a six pack standing behind me.

How I Gained 32 Lbs of Lean Muscle in 32 Weeks After Failing for 7 Years

I wanted muscle, but I also wanted to become an athlete and there weren't any programs around that gave me both.

So, when I was 16 I started working out. All things I did I found in the bodybuilding magazines. I was doing the same workouts as the bodybuilders, the guys who already had all the muscle they needed, and a lot of them took steroids. I didn't have any muscle, and I wasn't about to take drugs either, so needless to say the workouts didn't work.

Why exactly didn't they work?

• There were just too many reps isolating muscles that I hadn't even began to develop yet. I was burning too many fat having basketball practice 6 times a week, and workouts that lasted an hour and a half were just too much.

• I needed to be spending more time on developing the big muscle groups and building my strength. Lifting for high reps and isolating the smaller muscle groups was more or less a waste of time.

• Time was also a factor. I was spending far too much of it in the gym. If you're taking drugs, yah you can workout 5 or 6 times a week because they'll help your body recover. But if you're not, and especially if you're just a beginner, you need ample amounts of time to recover. Lifting 5 times a week was too much, I needed more time to recover, and because I wasn't getting it, I had a hard time adding the lean muscle.

• Due to the distance of the workouts, coupled with my basketball season, there was no way I could eat enough to add weight. I needed shorter, more intense training sessions.

What Bodybuilding didn't give me

Bodybuilding is great if all you want to do is build muscle, but if you want more than just muscle, if you want athleticism, power, speed And muscle, you're going to have to focus on more than just bodybuilding.

The "Unsuccessful Years"

Being an athlete in college was great, but being skinny sucked! It's not that I couldn't get a date, but I just felt like the "second choice" to most girls. I had some pretty jacked guys on my team who looked like men while I looked like a 15 year old boy, even when I was 20 and 21 years old. I was still killing myself in the weight room, my compel was up, my power was up, but my weight wasn't going anywhere.
I began to focus more on carrying out while college when I was in the weight room. As a ensue I began lifting more, and jumping higher. I was more powerful and faster, but I was the same weight. I fell in love with this kind of training but like bodybuilding, it didn't give me the All things that I was finding for.

Power Lifting is great but...

I began focusing on Olympic lifts, plyometrics and powerlifting which began to yield results in compel and power, I even gained a diminutive bit of weight but I was 'good finding weight.' I was still playing basketball, not getting enough rest or sharp enough fat to positively add size, but just focusing powerlifting didn't give me the convert in my physique that I had been finding for, for so long.

A nagging knee injury that occurred throughout my first season finally spelled the end to basketball. After a knee injury forced me to take a break from basketball, I spent a year doing pretty much nothing. Bodybuilding once again became my focus but the huge number of reps, body part splits and lack of power-focused lifting resulted in the same 'ol few pounds of fat gained, very diminutive muscle gained. Overall, I felt like crap. I fast realized that I needed a challenge, I needed something to push me and I needed a recipe that would give me the gains, but I didn't know of anyone that in case,granted this, so instead I decided to take up boxing.

Fighting to Build My Ideal Body

I had always loved the sport and I figured it would be a lot easier on my knee than basketball was. There wasn't the jumping on a hard outside like there was in basketball, not the same kind of stopping and beginning either, so I figured I'd give it a go.

I had kind of given up on gaining muscle at this point, spending years working my butt off but compliance zero results does that to you, and adding size was positively a negative when it came to the fight game because of the weight classes.

Instead of size, I now had to shape out how to pack as much muscle as I maybe could into my fighting weight, this also meant losing fat and getting my body fat % lower than ever at the same time! I hadn't even gained any lean muscle yet, how the hell am I going to build muscle and lose fat at the same time?!

My first few months of boxing went great, I fell in love with the sport and I loved fighting. I now had the challenge that I had been finding for, the end goal, something to portion my progress; however, the training we were doing out of the ring wasn't manufacture me look or feel like I view it would.

It was pretty much all endurance based training which didn't give me the power or the quickness I needed to be the best fighter I could be. Reps, reps, and more reps of bodyweight or at the most light weights is what we were doing, there weren't any explosive movements being added into our training at all. The more I trained like this, the weaker I felt and the weaker I looked.

When it came to a fight I felt weak and tired and I knew there had to be an additional one way to both look good and become a stronger, faster, more explosive athlete. At this point I was fast and had power in spurts but I couldn't put it all together. I felt drained, worn down and exhausted and I knew I needed a change. But to be honest there wasn't a whole lot out there to help me.

Looks never wholly left my mind either. I still wanted to build muscle and add lean mass to my skinny frame.

The missing piece of the puzzle

The problem...

I needed help. I think we can all agree with that statement. I had read All things I could find online, read the magazines, but I wasn't getting what I wanted.

I was obvious in who I was, I was obvious in the fact that I could handle myself, but I wasn't obvious with how I looked. I looked like a boy when my friends looked like men.

Feeling like girls were finding straight through me felt like crap and may have been something I cooked up in my own mind, but when I added the muscle, I surely got more looks. I'm not even that big of a guy. I'm not huge by any means, but I'm muscular and athletic, and have a build that got me noticed by girls, and eventually got me noticed by the right girl.

The fix...

Knowing that I needed help was one thing, but positively getting the right help was a totally different ball game altogether. Nothing online seemed to help, nothing on Tv and I couldn't find the right literature to fix my problems, so I looked for a job.

There was a gym about 30 minutes from my house that focused primarily on training high level athletes. They had expert and semipro teams on their roster of clients, as well as 'weekend warriors' who wanted to get in great shape and become great athletes. I applied for the job as a teacher and got it. My first few days there I got to shadow the head teacher at the gym and the guy positively knew his stuff. I watched him train a few pro football players who had similar 'obstacles' to mine: one of the things they needed to achieve was to claim and even increase their explosiveness and power, but also claim their mass while the season. The things they were doing were pretty cool. Lean muscle and explosive power was the traditional focus, I know that I had to add endurance into the mix as well.

I ended up talking with him for a bit at the end of the day and telling him about my multifaceted problem. Over the next month he gave me a lot of great training tips, different theories, what not to do and what to do for each aspect of my training that I needed to improve.

Let the Testing Begin...

The Steps I Took that Lead me to Success

• I began lifting 3-4 times a week, depending on my split, which was so much great than the 5 or 6-day splits I had been previously been trying to pull off. I was allowing my body the time and rest it needed to properly recover in order to see the benefits of the training I had been putting my body under.

• I also began eating better, with more veggies, more lean proteins and more nutrients before and after my workouts. Before this, I wasn't giving my body the fuel it needed to build muscle. If your body has no fuel source - in the form of carbohydrates, fats or proteins - it will burn whatever's there, sometimes this means burning muscle muscle. Eating healthier also keeps you healthy, gives you more vigor and helps you recover.

• For the time being I also kept up my 'in the ring training,' but no longer took part with the team when they did the 'out of the ring' work. I was finding results by the second week, noticeable results. I was faster, strong, had more endurance and surely had power. I also felt more muscular as well which is leading in my mind.

My teacher wanted to know what I was doing differently that led to my success, I showed him and he was surely curious.

My next fight I won by decision, then the following one by Ko. Pretty soon after that my teacher put me in payment of the "out of the ring training" for our whole boxing team - for all the guys who were positively fighting that is - and every person began finding similar improvements. I was training guys, myself included, for intense bursts within the 3 minutes of a round rather than just plain and steady work throughout.
I was feeling great with my boxing, but I now wanted to see how far I could take myself with these gains in the gym.

I had been able to add muscle into my fighting weight, but could I translate this into adding pure lean muscle and positively start finding the numbers go up on my scale? I was still in the gym sparring and working with the other fighters, but my fighting took a backseat to the thing I had been trying to do since I was 16 - develop my physique to be something that I was proud of.
And so I went to work... On myself.

How did I do?

Over the next 8 months I gained 32 lbs of lean muscle!

I changed my diet and added more fat but also ate 'clean' and had the right stuff at the right times. Along the way I made adjustments to my programs incorporating different techniques, reps, sets, and times for each.

My results shocked me and surely shocked all of my friends, especially the ones who I didn't see while those 8 months. I was now over 180 lbs of lean muscle, I could handle myself, I continued to heighten my athleticism because of the training I was doing, but I looked like a man, I no longer looked like a skinny diminutive kid.

The muscle I gained was lean, I wasn't walking around with any 'muffin tops' or rolls around the mid-section and I could still compete in the ring, on the basketball court or on the ice great than I had when I was competitive in each.

I had found my "perfect workout", a routine that made me look better, feel better, and achieve better!

Here's an example of what I was doing in the gym:

Monday - Lifting + Shoulders

10 diminutive warm-up - everyday even if not written

A. Heavy set - 5 sets of 5 reps - 90 seconds rest
1. Deadlift
B. Giant set - perfect all 3 exercises for 10 reps each - 60 seconds rest after each set
1. Standing Push Press
2. Kettlebell Clean
3. Lateral Raise
I. 2 burnout sets
1. Hamstring curls - 30 reps
2. Bent over lateral raise - 50 reps

Tuesday - Back + Triceps

A. Heavy set
1. Bent over row
A. Giant set
1. Lat pulldown
2. Seated Row
3. Chin-up
I. Giant set
1. Skull crusher
2. Seated triceps press
3. Cable pushdowns

Wednesday - Rest -

Thursday - Quads + Calves

A. Heavy Set
1. Bench Squat
A. Giant Set
1. Front Squat
2. Hack Squat
3. Squat Jump
I. Giant Set
1. Seated calf raise
2. Weighted calf raise
3. Body weight calf raise

Friday - Rest -

Saturday - Chest + Biceps

A. Heavy Set
1. Bench Press
A. Giant Set
1. Clap push-up
2. Incline bench press
3. Incline fly
I. Giant Set
1. Barbell curl
2. Incline curl
Preacher curl

How I Gained 32 Lbs of Lean Muscle in 32 Weeks After Failing for 7 Years

Gro baby diapers Fathers Day Gifts

PlayStation Network's Welcome Back schedule Has Solid Choices

Anyone who hasn't been living under a rock has seen the most recent hacker attacks in the news. Sony was hit hard on more than one chance knocking its PlayStation Network service offline for over a month. The hackers stole potentially sensitive data from thousands of Psn users in the process as well. What does this mean for the loyal gamers who refrained from trading in their Ps3 for Xbox 360s while this time? The Welcome Back Program. Sony answered this allegiance with a set of complementary downloads and memberships to varied services such as its music service Qriocity and its premium gaming service PlayStation Plus.

Ps3 owners can opt 2 titles from the following list:

Ice Crusher

Dead Nation
InFamous
LittleBigPlanet
Super Stardust Hd
Wipeout Hd + Fury

PlayStation Network's Welcome Back schedule Has Solid Choices

I personally have tested out Dead Nation, Infamous, LittleBigPlanet, and Super Stardust Hd, all of which are great options for free download.

Dead Nation
A birds-eye-view, dual-stick zombie shooter by Housemarque has a similar look and feel to the Dead Ops Arcade mini game in Call of Duty: Black Ops. The game is split-screen and online co-op compatible which is a great addition since every Psn user will have an chance to download this game and friends will most likely collaborate for a group experience. Dead Nation allows for character upgrades, a multitude of levels, and numerous guns to tear straight through the hordes of stupid corpses.

Presentation: Nothing extra aesthetically, successfully develops a spooky atmosphere. Unfortunately, accepted characters and a typical zombie thriller plot detract from the total quality of the game.

Graphics: varied environments are detailed and fun. At times too many zombies on screen can be difficult to see.

Sound: Blood splattering, gunshots, and hungry zombies, what more sound effects could you want? Sfx are what you would expect, activity packed moments bring about the best music this game has to offer.

Gameplay: Fighting crowds of zombies with a wide assortment of weapons is entertaining. Differentiation in zombie types is appreciated and controls are straightforward to pick up.

Gaming Precision gives Dead Nation a 7/10

Infamous
What a exquisite time for Sony to issue Sucker Punch's open world, comic book inspired game then right as the sequel is released. For those who missed the first one, the Welcome Back program has your back. The quality to be paramount or infamous, friend or foe, is a refreshing element often under explored in free roam games. Plus, a souped up, electric powered protagonist (Cole McGrath) adds to the kickass...ness of the game.

Presentation: Large environments to explore at your leisure, approved cut scenes and an splendid finale. However, I felt as if the city as a whole often blended together and did not stand out. The plot followed a very predictable pattern.

Graphics: The graphics are solid not spectacular. The electricity looks splendid and the karma effects on Cole's appearance are a nice touch.

Sound: Not very memorable. Cole's shoes squeak incessantly which bothered me throughout the whole game.

Gameplay: range of skills and moves for Cole to perform. Tons of side missions and collectables add too long playtime. Sometimes too many enemies onscreen will make you feel overwhelmed and being shot constantly from the rooftops can be frustrating.

Gaming Precision gives Infamous an 8/10

LittleBigPlanet
By far one of the most creative games I've ever played. It gives players the perfect freedom to create just about anyone you could imagine. A large society adds to the positive feel of the game with new user-created content being added all the time, especially now that the Welcome Back program has brought new life into LittleBigPlanet.

Presentation: Adorable graphics add to the whimsical nature of this side-scrolling adventure. Sack boy is as customizable as the game itself allowing for a personal touch. Nothing of this nature or caliber has ever been done as successfully as LittleBigPlanet.

Graphics: Its graphics are unique, colorful, and very appealing. The visuals are very impressive.

Sound: One word, perfect. The game incorporates music into levels in almost every way. Sound effects are accepted and humorous. I've even heard some of my beloved video game themes on society levels.

Gameplay: range defines this game in every way. The controls could be tweaked slightly as sometimes I felt as if Sack boy was controlling himself.

Gaming Precision gives LittleBigPlanet a 9.5/10

Super Stardust Hd
Ever play the old arcade game Asteroids? Well this is its older brother on steroids. Super Stardust Hd is a quick paced, arcade shooter where you control a spaceship and blast just about anyone that moves. It has a very spellbinding look which combines 2D functionality with 3D visuals but they function very well together. The game boasts numerous weapons including the Gold Melter, Ice Spitter, and Rock Crusher all which can be swapped with the press of a button. And the co-op capabilities make for one crazy fun ride.

Presentation: The game is pretty simple. Your goal is to destroy rocks, get points, and not get hit. There could also be more options available.

Graphics: The visuals are pretty stunning. The spellbinding colors and sheer amount of stuff going on is impressive. Lasers and explosions of all separate shapes and sizes will fill the screen and overwhelm you...in a good way. Except for the occasional lag.

Sound: The music changes at each level but it's not overwhelmingly noticeable. The music fits the situation but is not memorable.

Gameplay: The gameplay is great. The manic shooting and addicting nature make this a game you will want to replay often.

Gaming Precision gives Super Stardust Hd an 8.5/10

Hopefully this will help you settle which game on the Welcome Back program is right for you. Please post with comments and suggestions!

PlayStation Network's Welcome Back schedule Has Solid Choices

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Chrome Ice Crusher

Let's take a moment to talk about ice; in singular how it pertains to your bar.

Ice is one of those things that hands down a bar plainly cannot do without. There is no sense trying to argue with this statement in your mind; a bar needs ice, plain and straightforward and if you cannot contribute it, you may as well plainly take up someone else line of work...like knitting perhaps!

Ice Crusher

Seriously though, if the assorted liquors, spirits, brews and assorted alcoholic beverages are the gasoline of the bar, then ice has to be the oil. Ok that analogy is not exactly air tight but the fact remains that ice: a bar has got to have it...we are clear on that, right? Good!

Chrome Ice Crusher

Moving on, there are probably as many ways to use ice in a drink, as there are the amount of drinks that rely on ice as a major component. Think about it; you can serve up ice in a glass of bourbon on the rocks, you can crack ice for gin and tonic, you can shave ice for any amount of tropical drinks and finally you can crush ice--which brings us to the Chrome Ice Crusher, a tremendously beneficial gismo that will no doubt come in handy no matter what type of bar you are running.

The Chrome Ice Crusher is artificial by Alfa International and it is only one in the long line of exceptionally high quality and durable products that the company has to offer. Drawing from their long years of providing a wide range of bar, restaurant and kitchen aids, the Chrome Ice Crusher will no doubt only serve to advance the company's already stellar reputation.

Structurally, the Chrome Ice Crusher is constructed with a Round Abs plastic casing surrounded by a very slick and beloved chrome finish. While this will give you a clear indication of just how sturdy and reliable the organize of this innovative barroom marvel is, it does not actually do justice in describing its appearance--far from it in fact. For far more than being just a durable and reliable workhorse, the Chrome Ice Crusher can more than hold its own in the looks department--even when placed alongside your fanciest and most expensive bar equipment. So in essence, what you are getting for the price of buy is a superbly crafted Ice Crusher that is suitable for virtually any type of use and one that can also hang with the best of them.

A transparent top cover and an ice holder that comes with a handy dinky scoop are also included which makes the task of scooping out a part of suitably crushed ice easy as it can perhaps be. This may not seem like such a big deal but fantasize trying to keep up with the happy hour crush and then you may begin to gain an appreciation for just how beneficial this feature is.

Under the hood, the Chrome Ice Crusher is equally superior in all aspects. The blades are constructed out of high-grade stainless steel, ensuring years of aid and plane operation.

Chrome Ice Crusher

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Nhl Hockey Picks - A Must Read

If you are betting on Nhl games, then you might already know how crucial it is to bet right. Just like every sport betting, once you lose, you also lose all the money that you wagered. Good thing, there are Nhl picks that you can surely rely on. Here are the things you must know about Nhl hockey picks.

Picks are predictions by devotee hockey handicappers. Handicappers analyze every game article of each team and make predictions based on these. You can see all things from which team will win, what will be the flow of the game and how many total goals will each team make. With this, you have a guide to bet from the total goals to be made, the winning team, and whatever to bet on.

Ice Crusher

If you are selecting a good Nhl pick, you must also pick a good Nhl handicapper. Handicappers don't always get it right, so you need person with a good record. A handicapper who has a 70% right prediction rate is a good indication that he can give good picks. Remember that getting picks from experts requires money, so you need to pick which game you need a pick.

Nhl Hockey Picks - A Must Read

There are also free picks from the web, but it is not an indication that these will come true. The best way that you can do this is to analyze each pick that you will get on the internet for today. Analyze these by tracking the previous games of each team. Never watch play videos two or three years before or you may be disappointed. If you find a pick that is close to the real outcome of the game, get it.

To get the most money out of a hockey game, compare the picks of the day. If every free pick or website has the same conclusion, then it may be a good indication that it will be the outcome. Don't bet on games that people anticipate on Tv, these teams have ready for the fight and outcomes differ. Succeed a game where one team would more likely lose.

When you lose, it's ok. These predictions can go wrong even if an devotee handicapper predicted it. Don't expect that you will get it right 100% of the time. Your goal as a bettor is to eliminate losses as much as possible.

You may have also heard about sport betting programs that would give you game picks that are surely accurate. You need to buy and setup these on your computer in order to get the newest picks. Don't be fooled. A grammar checker computer schedule could also be wrong sometimes. Besides, it is so impossible for a computer to be 90%-100% accurate on the Nhl picks all the time. Experts fail, so computers (which are man-made) could fail too.

Lastly, trust your instinct. If you are a hockey enthusiast, you might also have an idea of the outcome of a game. If you think that the forecast of the day is not right, you can bet on the opposite side. Who knows, you might get huge winnings.

Here are the things you must know about Nhl hockey picks. So the next time you are betting, check the picks and try your luck at winning.

Nhl Hockey Picks - A Must Read

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Love development Cocktails? If So an Ice Crusher Blender Will Be Your Best Friend

Review

If you love having cocktail parties for your friends there is one item of kitchen equipment that you cannot be without. An ice crusher blender is an considerable kitchen appliance.

That's because crushing ice to make cocktails isn't necessarily an easy task, and without a blender dedicated to doing the job properly ice crushing becomes a chore. And you don't want to find yourself sitting in the kitchen crushing ice when all your friends are around.

Ice Crusher

However if you need a a blender to crush ice there's a few things you should think about before you buy. There are many blenders on the market which will struggle to crush ice properly, and you may well find that whether they break, or they do not crush your ice to the consistency you wish, and in single leave large lumps of ice uncrushed.

Love development Cocktails? If So an Ice Crusher Blender Will Be Your Best Friend
How to Halo: Reach - Achievement HORSE #4 Video Clips. Duration : 8.42 Mins.

Jack and Geoff are back again playing HORSE. Will Jack get his first victory over Geoff? Stay tuned to find out. All maps used in this video are available at tinyurl.com

Keywords: Achievement, Hunter, HORSE, Jack, versus, Geoff, Halo, Reach, Bungie, Microsoft, Weekly, Series, gfunk, is, dbag

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