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  • Are You OVER TRAINING ? (easy way to find out)

    Post From http://leehayward.com/blog/are-you-over-training-easy-way-to-find-out/

    Over Training is when the volume and intensity of a workout routine exceeds the individual’s recovery capacity. When this happens the individual will cease making progress in the gym, and may actually start to lose strength and back track.

    Just the other day I received a message through the TFB Workout App from one of my followers, “Ezekiel”, and he was asking…

    Hi Lee, I’ve been following your workout videos on YouTube and my current routine consists of: Monday – Chest, Shoulders, and Biceps. Tuesday – Back and Triceps. Wednesday – Legs. Thursday – Chest, Shoulders, and Biceps. Friday – Back and Triceps. Saturday – Legs. Sunday – Rest Day. Am I over training with this routine?

    Unfortunately, there is no universal guideline for “Over Training” because we all have different fitness levels, different work capacities, and other factors that can affect your rest and recovery.

    For example…

    Someone who works a physically demanding job will generally not be able to handle the same volume of weight training as someone who works a desk job.

    A new parent who is constantly being waken throughout the night by a crying baby will not get as much rest and recovery as someone who can sleep soundly throughout the night.

    Or if you are under a lot of stress at work, school, or family situations then this will have a negative impact on your recovery from your workouts.

    Now in Ezekiel’s case, the workout split that he is following is a good one because he’s training all major muscle groups in balance and proportion.

    But weight training 6 days a week maybe a bit much, depending on your recovery levels. In my own training I personally find that I make my best gains when I lift weights every other day (i.e. workout one day and then take the next day off).

    Or at most workout 2 days on and then take 1 day off. Scheduling in off days between workouts will allow your body time to fully rest and recover so that you can train harder during your workout days and thus make better progress in the gym.

    In order to find out if you are Over Training or not, I suggest that you monitor your progress and pay attention to the little cues that you feel from your body.

    Ideally you should be getting stronger on a regular basis with your workouts, now it doesn’t have to be huge gains, but you should see some form of measurable progress every week or two, such as getting an extra rep per set, adding another 5 pounds to your big compound lifts, or just being able to complete your workout routine feeling stronger and energetic, rather than feeling exhausted and drained. If you are making progress like that, then it’s unlikely that you are over training.

    However, if you are not making strength gains, or worse you even start losing strength (meaning you can’t lift as much or get as many reps as you used to). Or you are constantly feeling tired, sore, and exhausted from your workouts. Then these are signs that you maybe over training and need to give your body more rest time between workouts.

    Bottom line, if you are in doubt and feel like you’re not getting enough recovery, then schedule more rest days into your workout routine.

    During these rest days you can still keep active by doing low intensity activities such as going for a walk, stretching, etc. But don’t push it hard with high intensity weight training or high intensity cardio.

    If you’d like me to personally help coach you with your workouts and follow along with your progress to ensure that you’re on the right track to reaching your fitness goals, then I encourage you to join the Total Fitness Bodybuilding “Inner Circle” Coaching Club at: http://www.totalfitnessbodybuilding.com

    Workout Of The Month Program

    As a member of the “Inner Circle” you’ll get access to Brand New Workouts every single month that cycle through various levels of training volume, intensity, and frequency to help keep you on the edge for maximum muscle growth. This takes the confusion and guess work out of selecting new training programs to follow because each month you’ll get a new program that is specifically designed to build on the progress that you made from the previous months program. This allows you to make steady gains in muscle and strength month after month.

    If you would like more information about the Total Fitness Bodybuilding “Inner Circle” Coaching Club and try it out for yourself, risk free, just click on the link below…

    Click Here for more information...

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  • Dealing With Her Low Self-Esteem

    Post From http://www.askmen.com/dating/doclove_400/451_relationship_expert.html

    The Dating Nerd is a shadowy figure whose whereabouts and identifying details remain unknown. What we do know is that he is really, really good at dating. He’s been on more dates than you can shake a lengthy bar tab at, and he’s here to help the average guy step his dating game up a notch — or several.

    The Question

    Hi Dating Nerd,

    I’ve been dating this girl for a few months and I couldn’t be more…

  • 3 Simple Ways to Make Your Blog Posts More Conversational

    Post From http://feedproxy.google.com/~r/ProbloggerHelpingBloggersEarnMoney/~3/FOwb-1nRBZs/


    This post is by ProBlogger writing expert Ali Luke

    You’ve probably heard that your blog posts need to be “conversational”.

    You may also have been told why: to create a sense of connection with your reader, keep them engaged, and make your blog sound less like a lecture and more like a discussion.

    That’s all true. But making your writing “conversational” can be tricky – especially if you come from a business or academic writing background.

    If your blog posts tend to sound a little dry and stilted, here are three simple ways to change things.

    #1: Talk Directly to Your Reader

    Write your post as if you’re talking a specific reader. Picturing an actual person may help – someone you know in real life, or who comments on your blog. You could even imagine you’re emailing them, or writing a Facebook post or comment.

    And use words like “I” and “you”, even though you were probably taught not to at school or work. When you’re blogging it’s totally fine to write from your personal experience, and to invite the reader to step into your post.

    Here’s an example from Jim Stewart’s post 9 Tips for Recovering Your Google Rankings After a Site Hack. (I’ve highlighted each use of “you” and “your”.)

    If your WordPress site has been hacked, fear not. By following these tips you can fortify your site and kick wannabe hackers to the kerb.

    And provided you act quickly, your WordPress site’s SEO traffic—and even its reputation—can recover within 24 hours.

    This is clear, direct writing that speaks to the reader’s problem. And it’s easy to read and engage with: it’s almost like having Jim on the phone, talking you through fixing things.

    Note: As Jim does here, always try to use the singular “you” rather than the plural “you”. Yes, you hopefully have more than one reader. But each one will experience your blog posts individually. Avoid writing things like “some of you” unless you’re deliberately trying to create a sense of a group environment (perhaps in an ecourse).

    #2: Use an Informal Writing Style

    All writing exists somewhere on a spectrum from very formal to very informal. Here are some examples:

    Very formal: Users are not permitted to distribute, modify, resell, or duplicate any of the materials contained herein.

    Formal: Your refund guarantee applies for 30 calendar days from the date of purchase. To request a refund, complete the form below, ensuring you include your customer reference number.

    Neutral: Once you’ve signed up for the newsletter list, you’ll get a confirmation email. Open it up, click the link, and you’ll be all set to get the weekly emails.

    Informal: Hi Susan, could you send me the link to that ProBlogger thingy you mentioned earlier? Ta!

    Very informal: C U 2morrow!!!

    With your blogging, it’s generally good to aim for an informal (or at least a neutral) register, as if you were emailing a friend. This makes you seem warm and approachable.

    Typically, you’ll be using:

    • Contractions (e.g. “you’ll” for “you will”)
    • Straightforward language (“get” rather than “receive” or “obtain”)
    • Chatty phrases (“you’ll be all set”)
    • Possibly slang, if it fits with your personal style (“thingy”, “ta!”)
    • Short sentences and paragraphs
    • Some “ungrammatical” features where appropriate (e.g. starting a sentence with “And”)

    You might want to take a closer look at some of the blogs you read yourself. How do they create a sense of rapport through their language? How could you rewrite part of their post to make it more or less formal? What words or phrases would you change?

    #3: Give the Reader Space to Respond

    Conversations are two-way, and that means letting your readers have a say too. If you’ve decided to close comments on your blog, you may want to consider opening up a different avenue for readers to get involved, such as a Facebook page or group.

    When you’re writing your post, don’t feel you need to have the last word on everything. You don’t have to tie up every loose end. It’s fine to say you’re still thinking about a particular subject, or that you’re still learning. This gives your readers the opportunity to chime in with their own expertise or experiences.

    Often, you can simply ask readers to add to your post. For instance, if you’ve written “10 Great Ways to Have More Fun With Your Blogging”, ask readers to contribute their own ideas in the comments. Some people won’t feel confident about commenting unless explicitly invited to do so, ideally with a suggestion of what they could add (e.g. “What would you add to this list?” or “Have you tried any of these ideas?”)

    On a slightly selfish note, if you’re not sure about the value of comments, remember it’s not just about your readers getting more out of your blog. Some of my best blog post ideas have come from a reader’s suggestion or question in a comment. And many other comments have prompted me to think in a more nuanced way about a particular topic.

    There’s no one “right” way to blog, and some blogs will inevitably be more conversational than others. If you’d like to make your own posts a bit more conversational, though, look for opportunities to:

    • Use “you” and “I”. Talk directly to your reader, and share your own experiences where appropriate.
    • Make your language fairly informal. Don’t worry about everything being “correct” – just let your voice and style shine through.
    • Open up the conversation by inviting readers to comment, or encouraging them to pop over to your Facebook page (or join your Facebook group).

    Have you tried making your blog more conversational? Or is it something you’re just getting started with? Either way, leave a comment below to share your experiences and tips.

    Christin Hume

    The post 3 Simple Ways to Make Your Blog Posts More Conversational appeared first on ProBlogger.


  • Easy Paleo Cloud Bread with Just 3 Ingredients

    Post From http://feedproxy.google.com/~r/PaleoPlan/~3/LbyRaJVotHs/

    This post first appeared at PaleoHacks. You can see the original post here.

    Light and airy, this 3-ingredient cloud bread is easy to make and can be topped with anything from sweet jam to savory cashew cheese.

    These airy cloud breads can be transformed into anything your heart desires—from mini pizza to a BLT sandwich. While the original version includes cream cheese, we swap in a healthy mayonnaise to keep them dairy-free. All you need are eggs, Paleo mayonnaise, and a few pinches of baking soda.

    Start by beating egg whites and baking soda using a hand mixer until stiff peaks form. This takes about 3 minutes on high speed. Next, using a separate mixing bowl, whip together egg yolks and mayonnaise until smooth. Gently fold in the egg white mixture, careful not to deflate the foamy egg whites.

    Once combined, use a ¹⁄₃ measuring scoop to pour circles of the mixture onto a parchment paper-lined baking sheet. The circles will spread, so be sure to leave room in between. Bake for 25-30 minutes at 300°F. The bread should be firm and not jiggle in the center when done.

    Now for the fun part. Spread cloud bread with butter and strawberry chia jam for a sweet breakfast or top with your favorite pizza toppings for an Italian twist. For a quick BLT-style sandwich, smear with mayo and pile on arugula, tomato, onion, and cooked strips of bacon. You can also stir herbs like dried oregano and basil into the mixture when combining egg yolks and mayonnaise. For a sweeter bread, stir in a teaspoon of coconut sugar and ¼ teaspoon of cinnamon.

    Note: the texture fresh out of the oven is on the crisp side, but once the bread comes down to room temperature, the texture is soft and bread-like.

    P.S.: Since these cloud breads are small and round, they make a great grain-free alternative to English muffins!

    3-Ingredient Cloud Bread

    Recipe by: Jennafer Ashley

    Total time: 35 mins
    Cook Time: 30 mins
    Prep Time: 5 mins
    Serves: 7-8 cloud breads

    Light and airy, these 3-ingredient cloud breads are easy to make and can be topped with anything from sweet jam to savory cashew cheese.


    • 2 baking sheets
    • Parchment paper
    • Mixing bowl
    • ¹⁄₃ measuring cup


    • 3 eggs, separated
    • ¼ t baking soda
    • 3 T mayonnaise


    • Heat oven to 300°F and line 2 baking sheets with parchment paper.
    • In a mixing bowl, combine egg whites and baking soda. Beat using a hand mixer until stiff peaks form.
    • In a separate mixing bowl, combine mayonnaise and egg yolks. Beat until smooth. Gently fold in beaten egg whites.
    • Use a ¹⁄₃ measuring cup, pour mixture onto baking sheet, leaving space in between. Bake 30 minutes, until firm. Top with your favorite Paleo add ons.

    The post Easy Paleo Cloud Bread with Just 3 Ingredients appeared first on Paleo Plan.

  • Keto seed crackers

  • 5 Gerber Pocket Knives That You Should Buy


    Gerber Military Knives Gerber Military Knives

    Since their founding in 1939, the Gerber Corporation has been established as a crucial contributor to the industry of survival, hunting, everyday tools and knives. A Gerber pocket knife became a synonymous for reliability, efficiency and affordability in today’s oversaturated market of survival tools. Guaranteeing an affordable price and the highest quality of manufacture, Gerber delivers just that, using their experience and working with the best knife designers available, in order to bring us the best there is. And this list will prove just that – the unquestionable expertise of Gerber Legendary Knives.

    Gerber Swagger Folding Knife

    Gerber Pocket Knife ReviewThis Gerber folding pocket knife might not look overly advanced at a first glance, but its uninspiring looks hide so much more beneath the surface. The Swagger is a discreet, light weight, everyday knife, best suited for an everyday carry and usual tasks we face. With a built in and robust pocket clip it is a perfect fit in your pocket, tucked in without anyone even noticing. Swagger features a dual thumb stud for fast and easy one handed opening – it can be out of your pocket and employed in a second! Another great feature is the push button lock that ensures extra safety when in use, and paired with the amazing G-10 lightweight, textured grip, we are given a stout and reliable everyday knife – in the form of Gerber Swagger!

    Gerber AR 3.00 Pocket Knife

    Gerber Pocket KnivesWhen thinking of a knife suitable for an everyday carry, we often wish for a knife that incorporates compact size, efficiency and reliability and elegant looks as well. You can check all of that on your list when you get Gerber AR 3.00, a smart looking, but reliable Gerber pocket knife. Combining a trademark fine edge blade with a sleek and elegant handle, this knife could be a perfect addition to your everyday carry kit. A light weight knife that will be inconspicuous in your pocket, it comes in two different versions – a fine blade version, and the optional, semi-serrated blade, better suited for cutting cords and rope. Choose the option best suited for your needs and don’t worry of being unprepared – Gerber AR delivers!

    Gerber Obsidian

    Gerber Obsidian Pocket KnifeIf you’re on the lookout for a knife that packs both compactness and unquestionable efficiency, look no further than Gerber Obsidian. With a slight shift in design, Gerber aimed for a different approach, with the goal to deliver a compact knife optimized for many uses and different situations. The end result is Obsidian – a stout, multi functional Gerber pocket knife that is built to satisfy. The stainless steel, short and stubby blade is perfect for a wide variety of tasks, and with an easy open, plunge lock mechanism – safety is ensured. A nifty and useful little feature is craftily hidden in the grip of the knife, where we are given the useful addition of a small file, a screwdriver and a bottle opener. With these extra additions the useful nature of this knife is unquestionable, and it’s just the fact that makes Obsidian a perfect everyday carry knife.

    Gerber Bear Grylls Survival AO

    Gerber Fighting KnivesCombining the undeniable experience and expertise of Bear Grylls with the equally inspiring experience of Gerber, we witnessed the rising of an incredibly popular, high quality collection of survival tools and knives, a collection that quickly became a symbol for wilderness survival. One of the items from that collection is the Gerber Survival AO, an assisted opening folder that is so much more than just a Gerber pocket knife. With a strenuously perfected design and efficiency, this has to be one of the best survival knives for the price. Featuring a molded, textured rubber grip with finger notches for great grip and a drop point, half serrated coated blade, Survival AO guarantees effective use. The trademark of this model is what AO stands for – assisted opening. When you find yourself in a survival situation, speed is everything. With this dual thumb studs and plunge lock setup optimized for one handed opening, you can rest assured that speed will not be an issue when using Gerber Bear Grylls Survival AO.

    Gerber Answer FAST


    Gerber Folding Lock Back KnifeF.A.S.T. = Forward Action Spring Technology is the motto of this brand and one of the strong points of this tactical Gerber pocket knife. This half serrated tanto blade brings a sleek and fresh tactical design to the table, and with an uncommon design the novelties are yours to discover. Besides the spring assisted easy opening tanto blade, the other important feature of this knife is the handle, a light weight and discreet anodized aluminum grip with a textured inlay promising a secure grip in all conditions. With a sturdy pocket clip, a safety lock back mechanism and a useful lanyard loop, Answer FAST is a pocket knife useful both as an everyday carry and as a survival knife, as it guarantees an efficient and adaptable role in every situation.

    This is our list of top recommended Pocket Knives that are affordable and reliable. It’s hard work compiling a list, considering the great number of knives, all crafted with dedication and hard work by the people at Gerber Corporation. I hope that with this useful insight you will find a suitable choice with which to expand your collection, and enrich it with a great new Gerber Pocket Knife.

    Guest Author’s Website

    The post 5 Gerber Pocket Knives That You Should Buy appeared first on American Preppers Network.

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