tag:blogger.com,1999:blog-72942434765482514132024-03-12T21:50:10.872-07:00Linda Cusmano Fitness FigureLinda Cusmano has been Personal Training since 1994 and has a strong knowledge base in areas of human kinetics, physiology, kinesiology, and biomechanics. Linda has an extensive media list having written for several popular fitness and health magazines as well as appearing on various talk and news shows.Anonymoushttp://www.blogger.com/profile/06728604257133973531noreply@blogger.comBlogger187125tag:blogger.com,1999:blog-7294243476548251413.post-21957946300638024722017-06-09T17:00:00.000-07:002017-06-09T17:00:13.159-07:00Exercise: The Ultimate Weapon Against Mesothelioma - Guest Article <h3 style="text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Verdana;"><span style="font-size: large;">"It's my pleasure to share this guest contribution covering this subject."</span></span></b></h3>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Verdana; font-size: 10.5pt; mso-bidi-font-family: Verdana;">Exercise:
The Ultimate Weapon Against Mesothelioma</span></b><o:p></o:p></div>
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<span style="font-family: Verdana; font-size: 9.0pt; mso-bidi-font-family: Verdana;">If you are struggling with cancer, the chances are pretty high that
focusing on getting enough exercise is very low on your list of priorities. The
effects of cancer, as well as the treatment programs, can cause all manner of
unpleasant side effects, such as nausea, fatigue, shortness of breath, pain and
other things that won't at all be helpful if you are trying to increase your
amount of physical activity. However, recent medical discoveries have shown that
taking the time to work out on a regular basis can be extremely beneficial to
the health of those recovering from cancer by helping to reduce the negative
side effects of chemotherapy and other forms of radiation treatment and by
helping to enhance the overall quality of the person's life. </span><o:p></o:p></div>
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<span style="font-family: Verdana; font-size: 9.0pt; mso-bidi-font-family: Verdana;">An exercise regimen that will be most effective will include both
endurance/strength training and cardiovascular training. The strength training
portion of the workout is especially important for someone recovering from
cancer because it will help to combat and prevent muscle loss, which is a
common side effect of chemotherapy and cancer itself. And when you are more
physically fit, you will experience less pain, fewer side effects from the
cancer, enhanced mobility, more energy and will typically feel much better
about life in general. </span><o:p></o:p></div>
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<a href="http://cancer.gov/"><span style="font-family: Verdana; font-size: 9.0pt; mso-bidi-font-family: Verdana;">Recent studies</span></a><span style="font-family: Verdana; font-size: 9.0pt; mso-bidi-font-family: Verdana;"> have
indicated that even taking short walks every day can help to improve the health
of those suffering from cancer, including mesothelioma. The top five reasons
compiled from these studies are listed below: </span><o:p></o:p></div>
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<span style="font-family: Verdana; font-size: 9.0pt; mso-bidi-font-family: Verdana;">1. Working out helps to reduce the loss of muscle </span><o:p></o:p></div>
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<span style="font-family: Verdana; font-size: 9.0pt; mso-bidi-font-family: Verdana;">Those suffering from mesothelioma and other forms of cancer frequently
experience a loss of muscle. Engaging in activities that help build muscle will
help to prevent the loss of muscle and can even help to build up muscle mass. </span><o:p></o:p></div>
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<span style="font-family: Verdana; font-size: 9.0pt; mso-bidi-font-family: Verdana;">2. Working out helps to reduce levels of fatigue </span><o:p></o:p></div>
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<span style="font-family: Verdana; font-size: 9.0pt; mso-bidi-font-family: Verdana;">Anyone who has suffered from cancer or known someone who struggles
with the disease knows that one of the greatest challenges to deal with is the
fatigue. The overwhelming sensation of drowsiness can be so powerful that it
takes everything in the person just to get out of bed in the morning. Studies
have shown that taking the time to work out on a regular basis can help to
reduce fatigue by 50 percent. </span><o:p></o:p></div>
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<span style="font-family: Verdana; font-size: 9.0pt; mso-bidi-font-family: Verdana;">3. More muscle mass helps increase appetite </span><o:p></o:p></div>
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<span style="font-family: Verdana; font-size: 9.0pt; mso-bidi-font-family: Verdana;">Working out is probably the number one way to increase the appetite.
It's important for cancer patients to keep eating healthy amounts of food, even
if they don't feel like it. Strength training is a great way to help the person
to feel hungry and interested in eating again. </span><o:p></o:p></div>
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<span style="font-family: Verdana; font-size: 9.0pt; mso-bidi-font-family: Verdana;">4. Additional muscle increase agility and mobility </span><o:p></o:p></div>
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<span style="font-family: Verdana; font-size: 9.0pt; mso-bidi-font-family: Verdana;">Those suffering from cancer frequently experience pain, which can make
day-to-day life difficult. Working out can help to reverse muscle loss caused
by cancer or surgeries and enable the patient to start enjoying life once
again. </span><o:p></o:p></div>
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<span style="font-family: Verdana; font-size: 9.0pt; mso-bidi-font-family: Verdana;">5. Staying active helps to relieve anxiety and depression </span><o:p></o:p></div>
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<span style="font-family: Verdana; font-size: 9.0pt; mso-bidi-font-family: Verdana;">Those suffering from cancer are frequently stressed and even
depressed. Exercise, a scientifically proven mood booster, helps to give these
people a new challenge to focus on and provides the opportunity for additional
social interactions, which can help to alleviate depression. <o:p></o:p></span></div>
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<span style="font-family: Verdana; font-size: 9.0pt; mso-bidi-font-family: Verdana;">For more information about mesothelioma and the author, please visit <a href="https://mesothelioma.net/">https://mesothelioma.net</a>. Detailed
information about mesothelioma can be found <a href="https://mesothelioma.net/mesothelioma/">here</a>. </span><o:p></o:p></div>
Anonymoushttp://www.blogger.com/profile/06728604257133973531noreply@blogger.com0tag:blogger.com,1999:blog-7294243476548251413.post-48699652025514116422017-03-15T06:03:00.002-07:002017-03-15T06:46:14.698-07:00Workout Wednesday Posture Program<div class="separator" style="clear: both; text-align: left;">
<span style="color: #cc00ff; font-family: "verdana"; font-size: 24px; font-weight: bold;">Proper Posture</span></div>
<h2>
<o:p></o:p></h2>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<b><span style="font-family: "verdana"; font-size: 10.0pt;">Work and play are all affected by your state of
posture.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></b></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<b><span style="font-family: "verdana"; font-size: 10.0pt;">Postural training is one of the most difficult things to
keep up.</span></b><o:p></o:p></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<b><span style="font-family: "verdana"; font-size: 10.0pt;">Many individuals slack off calling them boring and tedious
but </span></b><o:p></o:p></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<b><span style="font-family: "verdana"; font-size: 10.0pt;">there are ways to train some essential posture elements in
a</span></b><o:p></o:p></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<b><span style="font-family: "verdana"; font-size: 10.0pt;">short period of time. Keeping your chest well
stretched in one </span></b><o:p></o:p></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<b><span style="font-family: "verdana"; font-size: 10.0pt;">key factor. The following are excellent yet easy
exercises which</span></b><o:p></o:p></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<b><span style="font-family: "verdana"; font-size: 10.0pt;">anyone can do.<span style="mso-spacerun: yes;"> </span>If
your new to training or have injuries</span></b><o:p></o:p></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<b><span style="font-family: "verdana"; font-size: 10.0pt;">please consult your physician, show them this page and see
if </span></b><o:p></o:p></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<b><span style="font-family: "verdana"; font-size: 10.0pt;">they approve you for this training.</span></b><o:p></o:p></div>
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<br /></div>
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<div style="margin-bottom: .0001pt; margin: 0cm;">
<b><span style="font-family: "verdana"; font-size: 10.0pt;">Prone Thumb Raise </span></b><span style="font-family: "verdana"; font-size: 10.0pt;">- in this photo I am using some dumbbells</span><o:p></o:p></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span style="font-family: "verdana"; font-size: 10.0pt;">but I suggest you start with none, put your thumbs up,</span><o:p></o:p></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span style="font-family: "verdana"; font-size: 10.0pt;">and try that first. Key points here is to keep hips,
feet,</span><o:p></o:p></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span style="font-family: "verdana"; font-size: 10.0pt;">and forehead on the mat. Great for lower traps and
back in general.</span><o:p></o:p></div>
<div class="separator" style="clear: both; text-align: left;">
<a href="https://4.bp.blogspot.com/-Lxxi-VDMi6U/WMk50JRZIzI/AAAAAAAABmc/yHO1wP07DRIjmA1wE-BHCBXfX9xqLSRZQCLcB/s1600/ptr1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://4.bp.blogspot.com/-Lxxi-VDMi6U/WMk50JRZIzI/AAAAAAAABmc/yHO1wP07DRIjmA1wE-BHCBXfX9xqLSRZQCLcB/s320/ptr1.jpg" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: left;">
<a href="https://4.bp.blogspot.com/-5xZGYp37MsE/WMk50L4sHfI/AAAAAAAABmY/ths4pDtydOgddObS2SRwpqkWsCeGeUa2ACLcB/s1600/ptr2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://4.bp.blogspot.com/-5xZGYp37MsE/WMk50L4sHfI/AAAAAAAABmY/ths4pDtydOgddObS2SRwpqkWsCeGeUa2ACLcB/s320/ptr2.jpg" width="320" /></a></div>
Perform 2-4<span style="mso-spacerun: yes;"> </span>sets of 10-20 reps done
slow and controlled.<span style="mso-spacerun: yes;"> </span><o:p></o:p><br />
Try to keep dumbbells from resting on the down phase.<o:p></o:p><br />
<div align="center" class="MsoNormal" style="text-align: center;">
<hr align="center" size="2" width="100%" />
</div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<b><span style="font-family: "verdana"; font-size: 10.0pt;">Rhomboid Squeezes</span></b><span style="font-family: "verdana"; font-size: 10.0pt;"> - as the above, I suggest you try this</span><o:p></o:p></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span style="font-family: "verdana"; font-size: 10.0pt;">without weights to begin as it is not as easy as it
looks.<span style="mso-spacerun: yes;"> </span>For both </span><o:p></o:p></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span style="font-family: "verdana"; font-size: 10.0pt;">exercises try not resting the hands until you perform a
set </span><o:p></o:p></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span style="font-family: "verdana"; font-size: 10.0pt;">10 reps or so. These really pull your shoulders
back!</span><o:p></o:p></div>
<a href="https://1.bp.blogspot.com/-8MwBIcjt6fQ/WMk50QsdbtI/AAAAAAAABmg/Nd-z81drHLo6DUFxFG3hfjhlpa4nKlTdgCEw/s1600/rs1.jpg" imageanchor="1" style="font-family: "Times New Roman"; font-size: 16px; margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="215" src="https://1.bp.blogspot.com/-8MwBIcjt6fQ/WMk50QsdbtI/AAAAAAAABmg/Nd-z81drHLo6DUFxFG3hfjhlpa4nKlTdgCEw/s320/rs1.jpg" width="320" /></a><a href="https://4.bp.blogspot.com/-05jqcNbwjLU/WMk50tjzxQI/AAAAAAAABmo/3NBK3QXpMO05nV5KKnUKJwIrXjbyPmIhACEw/s1600/rs2.png" imageanchor="1" style="font-family: "Times New Roman"; font-size: 16px; margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="214" src="https://4.bp.blogspot.com/-05jqcNbwjLU/WMk50tjzxQI/AAAAAAAABmo/3NBK3QXpMO05nV5KKnUKJwIrXjbyPmIhACEw/s320/rs2.png" width="320" /></a><br />
Take note that elbows stay in the ‘bowed’ position throughout exercise.<o:p></o:p><br />
Perform 2-4<span style="mso-spacerun: yes;"> </span>sets of 10-20 reps done
slow and controlled.<span style="mso-spacerun: yes;"> </span><o:p></o:p><br />
Try to keep dumbbells from resting on the down phase.<o:p></o:p><br />
<div align="center" class="MsoNormal" style="text-align: center;">
<hr align="center" size="2" width="100%" />
</div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<b><span style="font-family: "verdana"; font-size: 10.0pt;">Proper alignment - </span></b><span style="font-family: "verdana"; font-size: 10.0pt;">when doing most floor exercises <o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span style="font-family: "verdana"; font-size: 10.0pt;">(such as crunches) where you are facing up (supine), <o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span style="font-family: "verdana"; font-size: 10.0pt;">you want to make sure, unless otherwise stated, to keep
your lower back</span><o:p></o:p></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<span style="font-family: "verdana"; font-size: 10.0pt;">planted into the ground, unlike this photo!</span><o:p></o:p></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<a href="https://1.bp.blogspot.com/-9rnwAOHEO8s/WMk50Ph1XhI/AAAAAAAABms/w2i3impn6sspbiu9s20LgB6KALxOF5fOgCEw/s1600/abwrong.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="213" src="https://1.bp.blogspot.com/-9rnwAOHEO8s/WMk50Ph1XhI/AAAAAAAABms/w2i3impn6sspbiu9s20LgB6KALxOF5fOgCEw/s320/abwrong.jpg" width="320" /></a></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
Photography courtesy of <a href="http://whphotography.com/">Bill Henning.</a><o:p></o:p></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
Thanks to <a href="http://www.sportcentral.ca/">Sport Central </a>for use of their Fitness
Facility.<o:p></o:p></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
This article has been published in several Bodybuilding and Fitness Magazines.</div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
Linda Cusmano is an Elite Trainer
and Pro Fitness Champion<o:p></o:p></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
To learn more about her or send her
an email go to:<o:p></o:p></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<a href="http://www.lindacusmano.com/">www.lindacusmano.com</a><o:p></o:p></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<a href="http://www.bodyrushpersonal.training.com/">www.bodyrushpersonal.training.com</a><o:p></o:p></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0cm;">
(C) Linda Cusmano</div>
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Anonymoushttp://www.blogger.com/profile/06728604257133973531noreply@blogger.com0tag:blogger.com,1999:blog-7294243476548251413.post-52442038639120520792017-03-13T06:37:00.002-07:002017-03-13T08:14:32.008-07:00Meal Plan Monday 'CARBS'<div class="separator" style="clear: both; text-align: center;">
<a href="https://2.bp.blogspot.com/-dpOYaUVrcUo/WMaR0acZVRI/AAAAAAAABlU/ATdft-N6FgEJeE9WneaONh6ujWGUOY8FgCEw/s1600/2lets-talk-about-carbs1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="404" src="https://2.bp.blogspot.com/-dpOYaUVrcUo/WMaR0acZVRI/AAAAAAAABlU/ATdft-N6FgEJeE9WneaONh6ujWGUOY8FgCEw/s640/2lets-talk-about-carbs1.jpg" width="640" /></a></div>
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<h4>
<b><i>One of the macronutrients that seems to confuse people is carbohydrates</i></b>. </h4>
<br />
The information out there can be difficult to decipher and apply to yourself so it can be hard to understand that most times the information is not right or wrong, its relative. <br />
<br />
Almost everything I share has the basis that everything is relative to your needs. You apply what works for you and others apply other things that work for them but none of you are wrong and not everything works for everyone no matter how science lays it down.<br />
<br />
The factors that affect a persons make up, fitness and nutrition are too numerous to list and can change over time. <br />
<br />
The GI index is a great tool to help you choose the right carbs for complex, simple or a combo. The downfall I find is that it can be overwhelming and confusing for some people who rather not get into the science details and tend to plan and think more simply. So today I am not going to get into the GI index although if you are a keener, I do suggest doing a bit of a search on it and getting familiar.<br />
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<a href="https://2.bp.blogspot.com/-iJzJXJv4e28/WMaR0bUBnkI/AAAAAAAABko/96qlz1Ad5fwJCO3o_BR94tOGzqKbj9qpwCEw/s1600/248d40ca23850c67f558a9b7c415e566%2B%25281%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://2.bp.blogspot.com/-iJzJXJv4e28/WMaR0bUBnkI/AAAAAAAABko/96qlz1Ad5fwJCO3o_BR94tOGzqKbj9qpwCEw/s400/248d40ca23850c67f558a9b7c415e566%2B%25281%2529.jpg" width="400" /></a></div>
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<h4>
<i><b>Do I need carbs, do we need carbs as humans, how much carbs do we need? </b></i></h4>
These are loaded questions that cannot be answered in a blanket fashion. Generally yes we need all macros balanced accordingly and further personal to our need ranges. <br />
How much carbs and the type you want to eat is the real question. That depends on your needs, goals and fitness level at the time you are asking this question and applicable only to that point. You may need to adjust this over months as your body and goals change. Higher endurance lifestyle and sport needs more complex and starchy carbs in tandem with simple carbs and sugars. Slower moving individuals in life and fitness would go for longer lasting complex carbs in reasonable portion.<br />
Those with health issues affecting blood sugar and metabolism have to look at carbs, with some individuals needing to use discretion or cut them and others needing more and specific types at specific times per day.<br />
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<a href="https://4.bp.blogspot.com/-t_PRD28XZqs/WMaR37qtqSI/AAAAAAAABk0/h8I3dkW47MI04iy0ZrkaGUm8JFTUkbIXACEw/s1600/carbs.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="393" src="https://4.bp.blogspot.com/-t_PRD28XZqs/WMaR37qtqSI/AAAAAAAABk0/h8I3dkW47MI04iy0ZrkaGUm8JFTUkbIXACEw/s400/carbs.jpg" width="400" /></a></div>
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Even with general fitness, weight loss or muscle gains, carbs are prevalent. Cutting carbs is many times not needed as there are other ways to get the same effect with the right plan and timing but cutting them drastically or out completely seems to be the path many feel is easiest for them. The result though, can leave you stringy, soft and lacking umph. <br />
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The safest way to gain permanent results is to take in the right carbs at the right times consistently. Match this with your exercise regimen and you're set. <br />
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<br />
If you are seeking muscle gains and leaning, go for produce, dark green leafy green, cruciferous, alkaline and diuretic vegetables. Fill up on this and eat them at every meal. This is why you will typically see green beans, asparagus, cucumber, kale, spinach and the like, in fitness menu plans seeking drastic body sculpting or fat loss.<br />
Fruit on these diets general stay with a serving or 2 per day and with berries being so full of nutrients they are a popular choice.<br />
On this type of menu you need clean starchy carbs such as quinoa, yams or sweet potato, rice cakes, or legumes for those who are tolerant such as edamame, lentils and black beans.<br />
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<a href="https://4.bp.blogspot.com/-4DHWe0J1oiA/WMaSCee-baI/AAAAAAAABlU/FO_3thrfR6c06ii_QP94eMezrYG6aQ5yACEw/s1600/tumblr_m1vmrblVIz1r14u5to2_1280.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://4.bp.blogspot.com/-4DHWe0J1oiA/WMaSCee-baI/AAAAAAAABlU/FO_3thrfR6c06ii_QP94eMezrYG6aQ5yACEw/s400/tumblr_m1vmrblVIz1r14u5to2_1280.jpg" width="346" /></a></div>
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<br />
If you are of a higher metabolism you can afford mulitgrain pastas, higher amounts of fruits but will need to combo these to keep energy level right. You stay on the leaner side and need to fill muscle as well as eat larger portions. <br />
<br />
Greek yogurt is an excellent high protein carb that works well with almost any fitness goal menu plan.<br />
<br />
Here is a typical idea for a lean menu focused on fat loss while retaining muscle with a few tasty recipe samples from Cleaneatingmag.com. I chose a mix of recipes, some gluten free, some vegan and some mainstream. With a slight bit of thought you can really work your options based on this layout idea. Add variety by personalizing and tweaking the food and meal choices.<br />
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For Custom menus made just for you visit lindacusmano.com<br />
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<h3>
<br /><div style="text-align: center;">
Breakfast</div>
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<h4 style="text-align: center;">
<a href="http://www.cleaneatingmag.com/recipes/middle-eastern-western-egg-sandwiches" target="_blank">Middle Eastern Western Egg Sandwich</a></h4>
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<a href="https://2.bp.blogspot.com/-mltOiszzM0o/WMaaTgun-4I/AAAAAAAABlc/6HF4b_C948gA0ViKbFYxHbvcUNR9cGi2ACLcB/s1600/ce68-weightloss-middle-eastern-western-egg-sandwiches-web.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="225" src="https://2.bp.blogspot.com/-mltOiszzM0o/WMaaTgun-4I/AAAAAAAABlc/6HF4b_C948gA0ViKbFYxHbvcUNR9cGi2ACLcB/s400/ce68-weightloss-middle-eastern-western-egg-sandwiches-web.jpg" width="400" /></a></div>
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<h3 style="text-align: center;">
Snack</h3>
<h4 style="text-align: center;">
<a href="http://www.cleaneatingmag.com/recipes/creamy-pea-soup-with-lemony-spirulina-pesto" target="_blank">Creamy Pea Soup with Lemony Spirulina Pesto</a></h4>
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<a href="https://2.bp.blogspot.com/-xFmeSRCqug4/WMab5tSjJPI/AAAAAAAABlo/xRV8DlFBrPw_ymICejJe2R4zic_wJpm3wCLcB/s1600/creamy-pea-soup-with-lemony-spirulina-pesto.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="225" src="https://2.bp.blogspot.com/-xFmeSRCqug4/WMab5tSjJPI/AAAAAAAABlo/xRV8DlFBrPw_ymICejJe2R4zic_wJpm3wCLcB/s400/creamy-pea-soup-with-lemony-spirulina-pesto.jpg" width="400" /></a></div>
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<h3 style="text-align: center;">
Lunch</h3>
<h4 style="text-align: center;">
<a href="http://www.cleaneatingmag.com/recipes/apple-cider-braised-chicken-with-parsnips-kale" target="_blank">Apple Cider Braised Chicken with Parsnips and Kale</a></h4>
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<a href="https://4.bp.blogspot.com/-p5dAEdE5cGo/WMaccYMkmTI/AAAAAAAABls/JvhK91FxZGk4eidvQYL38PwrF1e7hkPwwCLcB/s1600/apple-ciderbraised-chicken-with-parsnips--kale.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="225" src="https://4.bp.blogspot.com/-p5dAEdE5cGo/WMaccYMkmTI/AAAAAAAABls/JvhK91FxZGk4eidvQYL38PwrF1e7hkPwwCLcB/s400/apple-ciderbraised-chicken-with-parsnips--kale.jpg" width="400" /></a></div>
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<h3 style="text-align: center;">
Snack</h3>
<h4 style="text-align: center;">
<a href="http://www.cleaneatingmag.com/recipes/vibrant-veggie-bundles-with-4-ingredient-sweet-sour-dipping-sauce" target="_blank">Vibrant Veggie Bundles with 4 Ingredient Sweet Sour Dipping Sauce</a></h4>
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<a href="https://1.bp.blogspot.com/-BeNtui1F9a0/WMaeSAu_vmI/AAAAAAAABl4/ZxeA9uLQSaAlfuXsfxu99txQJCPgpq66QCLcB/s1600/vibrant-veggie-bundles-with-4-ingredient-sweet--sour-dipping-sauce-image.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://1.bp.blogspot.com/-BeNtui1F9a0/WMaeSAu_vmI/AAAAAAAABl4/ZxeA9uLQSaAlfuXsfxu99txQJCPgpq66QCLcB/s400/vibrant-veggie-bundles-with-4-ingredient-sweet--sour-dipping-sauce-image.jpg" width="356" /></a></div>
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<h3 style="text-align: center;">
Dinner</h3>
<h4 style="text-align: center;">
<a href="http://www.cleaneatingmag.com/recipes/creamy-cashew-mushroom-stroganoff" target="_blank">Creamy Cashew Mushroom Stroganoff</a></h4>
<div style="text-align: center;">
(tip- use spaghetti squash and string or spiral cut zucchini in place of noodle or use ancient grain and higher protein noodle choices)</div>
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<a href="https://1.bp.blogspot.com/-Bu2p0YQZ7No/WMafohhHX_I/AAAAAAAABmA/hJNv5u6Ca80Z8Cu7_HFr_aVsWMXBoYrcQCLcB/s1600/creamy-cashew-mushroom-stroganoff-image.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://1.bp.blogspot.com/-Bu2p0YQZ7No/WMafohhHX_I/AAAAAAAABmA/hJNv5u6Ca80Z8Cu7_HFr_aVsWMXBoYrcQCLcB/s400/creamy-cashew-mushroom-stroganoff-image.jpg" width="356" /></a></div>
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<h3 style="text-align: center;">
Snack </h3>
<h4 style="text-align: center;">
<a href="http://www.cleaneatingmag.com/recipes/blue-majik-banana-nice-cream" target="_blank">Blue Majik Banana Nice Cream</a></h4>
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<a href="https://1.bp.blogspot.com/-eizwfx_m58o/WMagNANo0HI/AAAAAAAABmI/EE5MvZgP8eUHfI7xOHDBi8FJgAUYteKPACLcB/s1600/blue-majik-banana-nice-cream.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="225" src="https://1.bp.blogspot.com/-eizwfx_m58o/WMagNANo0HI/AAAAAAAABmI/EE5MvZgP8eUHfI7xOHDBi8FJgAUYteKPACLcB/s400/blue-majik-banana-nice-cream.jpg" width="400" /></a></div>
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<br />Anonymoushttp://www.blogger.com/profile/06728604257133973531noreply@blogger.com0tag:blogger.com,1999:blog-7294243476548251413.post-62492616136499120242017-03-08T04:33:00.001-08:002017-03-08T04:33:12.361-08:00Rebounder Blast Off MiniTramp Training<div class="separator" style="clear: both; text-align: center;">
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<a href="https://3.bp.blogspot.com/-W3f2687AbIE/WL8Mp2BOkVI/AAAAAAAABkY/sbaBQtu9XjkFh3GpYla_EHv9Ei3lmBNdQCLcB/s1600/20170307_193205000_iOS.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://3.bp.blogspot.com/-W3f2687AbIE/WL8Mp2BOkVI/AAAAAAAABkY/sbaBQtu9XjkFh3GpYla_EHv9Ei3lmBNdQCLcB/s400/20170307_193205000_iOS.jpg" width="400" /></a></div>
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Theres a silent little piece of workout equipment that has snuck into homes for many years. To this day many are still in homes and its actually a tool that is still sold but never really talked much about anymore.<br />
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<div>
Remember the Rebounder? The mini tramploline used for low impact cardio work enhancing strength, agility, balance and coordination in a fun way.</div>
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On occasion I need to give a client a program for their rebounder and today I am going to share one with you, for those who have one of these and do not really know how to apply some variety into your rebounding fitness program.</div>
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<div>
On a side note - those of you who do not have a rebounder but have a Bosu, can apply this with a few exercise adjustments but additionally, this can be done feet on the ground without any equipment.</div>
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<div>
Custom programs are ready for you, lindacusmano.com.</div>
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of authorities"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="macro"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="toa heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 5"/>
<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Closing"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
UnhideWhenUsed="true" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Message Header"/>
<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Salutation"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Document Map"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Theme"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 9"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
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<!--StartFragment-->
<br />
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableLightListAccent6" style="border-collapse: collapse; border: none; mso-border-alt: solid #F79646 1.0pt; mso-border-insideh: .5pt solid windowtext; mso-border-insidev: .5pt solid windowtext; mso-border-themecolor: accent6; mso-padding-alt: 0cm 5.4pt 0cm 5.4pt; mso-yfti-tbllook: 1184;">
<tbody>
<tr>
<td style="background: #F79646; border-bottom: solid windowtext 1.0pt; border: solid #F79646 1.0pt; mso-background-themecolor: accent6; mso-border-alt: solid #F79646 1.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-themecolor: accent6; mso-border-themecolor: accent6; padding: 0cm 5.4pt 0cm 5.4pt; width: 187.85pt;" valign="top" width="188"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-yfti-cnfc: 5;">
<b><span lang="EN-CA" style="color: white; mso-themecolor: background1;">Blast Off Program<o:p></o:p></span></b></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid #F79646 1.0pt; mso-border-themecolor: accent6; mso-border-top-alt: solid #F79646 1.0pt; mso-border-top-themecolor: accent6; padding: 0cm 5.4pt 0cm 5.4pt; width: 187.85pt;" valign="top" width="188"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-yfti-cnfc: 68;">
<b><span lang="EN-CA">1 mins jog<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-yfti-cnfc: 68;">
<b><span lang="EN-CA">Air turn 180<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-yfti-cnfc: 68;">
<b><span lang="EN-CA">30 secs jog<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-yfti-cnfc: 68;">
<b><span lang="EN-CA">Air turn 180<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-yfti-cnfc: 68;">
<b><span lang="EN-CA">30 secs jog hovering on each hit<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-yfti-cnfc: 68;">
<b><span lang="EN-CA">Air turn 180<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-yfti-cnfc: 68;">
<b><span lang="EN-CA">30 secs jog<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-yfti-cnfc: 68;">
<b><span lang="EN-CA">Air turn 180<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-yfti-cnfc: 68;">
<b><span lang="EN-CA">1 min rear lunge pu left<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-yfti-cnfc: 68;">
<b><span lang="EN-CA">1 min rear lunge pu right<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-yfti-cnfc: 68;">
<b><span lang="EN-CA">1 min jog <o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-yfti-cnfc: 68;">
<b><span lang="EN-CA">Air turn 3x90<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-yfti-cnfc: 68;">
<b><span lang="EN-CA">1 min high knees<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-yfti-cnfc: 68;">
<b><span lang="EN-CA">Air turn 3x90<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-yfti-cnfc: 68;">
<b><span lang="EN-CA">1 min jog<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-yfti-cnfc: 68;">
<b><span lang="EN-CA">1 min high knees hover on each<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-yfti-cnfc: 68;">
<b><span lang="EN-CA">Double bounce high knees 2x per
leg<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-yfti-cnfc: 68;">
<b><span lang="EN-CA">Left side squat x10<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-yfti-cnfc: 68;">
<b><span lang="EN-CA">Lateral hop over to right side<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-yfti-cnfc: 68;">
<b><span lang="EN-CA">Right sides squat x10<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-yfti-cnfc: 68;">
<b><span lang="EN-CA">3x lateral hop over<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-yfti-cnfc: 68;">
<b><span lang="EN-CA">2 mins jog<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-yfti-cnfc: 68;">
<b><span lang="EN-CA">1 min tuck jumps<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-yfti-cnfc: 68;">
<b><span lang="EN-CA">2 air turns 180<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-yfti-cnfc: 68;">
<b><span lang="EN-CA">4 jax<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-yfti-cnfc: 68;">
<b><span lang="EN-CA">3 air turns 90<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-yfti-cnfc: 68;">
<b><span lang="EN-CA">4 jax hover<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-yfti-cnfc: 68;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-yfti-cnfc: 68;">
<b><span lang="EN-CA">REST<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-yfti-cnfc: 68;">
<b><span lang="EN-CA">*2-5 mins to pace about as you
should keep moving, stretch, sip water, and wipe sweat.......repeat program
once more.<o:p></o:p></span></b></div>
</td>
</tr>
</tbody></table>
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<br />
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<b><span lang="EN-CA">Speed<o:p></o:p></span></b></div>
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<span lang="EN-CA">I
will be referring to single and double bounce which is like a single or
double beat. This is when you bounce
once or twice in the particular exercise.<o:p></o:p></span></div>
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 5"/>
<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Closing"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
UnhideWhenUsed="true" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Message Header"/>
<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Salutation"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Document Map"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Theme"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 9"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="46" Name="List Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3"/>
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<!--StartFragment-->
<br />
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableMediumGrid1Accent4" style="border-collapse: collapse; border: none; mso-border-alt: solid #9F8AB9 1.0pt; mso-border-themecolor: accent4; mso-border-themetint: 191; mso-padding-alt: 0cm 5.4pt 0cm 5.4pt; mso-yfti-tbllook: 1184;">
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<b><span lang="EN-CA">Hover<o:p></o:p></span></b></div>
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<span lang="EN-CA">This is when you will try to stay
in the air and hold for a brief second rather than immediate submission to
gravity<b><o:p></o:p></b></span></div>
</td>
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<!--StartFragment-->
<br />
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableMediumGrid1Accent3" style="border-collapse: collapse; border: none; mso-border-alt: solid #B3CC82 1.0pt; mso-border-themecolor: accent3; mso-border-themetint: 191; mso-padding-alt: 0cm 5.4pt 0cm 5.4pt; mso-yfti-tbllook: 1184;">
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<b><span lang="EN-CA">Air turn<o:p></o:p></span></b></div>
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<span lang="EN-CA">This is when you turn 90, 180 or
360 degrees in air- either clockwise or counter.<b><o:p></o:p></b></span></div>
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mso-tstyle-shading:#E6EED5;
mso-tstyle-shading-themecolor:accent3;
mso-tstyle-shading-themetint:63;
mso-para-margin:0cm;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
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font-family:Calibri;
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;
mso-ansi-language:EN-CA;}
table.MsoTableMediumGrid1Accent3FirstRow
{mso-style-name:"Medium Grid 1 - Accent 3";
mso-table-condition:first-row;
mso-style-priority:67;
mso-style-unhide:no;
mso-ansi-font-weight:bold;
mso-bidi-font-weight:bold;}
table.MsoTableMediumGrid1Accent3LastRow
{mso-style-name:"Medium Grid 1 - Accent 3";
mso-table-condition:last-row;
mso-style-priority:67;
mso-style-unhide:no;
mso-tstyle-border-top:2.25pt solid #B3CC82;
mso-tstyle-border-top-themecolor:accent3;
mso-tstyle-border-top-themetint:191;
mso-ansi-font-weight:bold;
mso-bidi-font-weight:bold;}
table.MsoTableMediumGrid1Accent3FirstCol
{mso-style-name:"Medium Grid 1 - Accent 3";
mso-table-condition:first-column;
mso-style-priority:67;
mso-style-unhide:no;
mso-ansi-font-weight:bold;
mso-bidi-font-weight:bold;}
table.MsoTableMediumGrid1Accent3LastCol
{mso-style-name:"Medium Grid 1 - Accent 3";
mso-table-condition:last-column;
mso-style-priority:67;
mso-style-unhide:no;
mso-ansi-font-weight:bold;
mso-bidi-font-weight:bold;}
table.MsoTableMediumGrid1Accent3OddColumn
{mso-style-name:"Medium Grid 1 - Accent 3";
mso-table-condition:odd-column;
mso-style-priority:67;
mso-style-unhide:no;
mso-tstyle-shading:#CDDDAC;
mso-tstyle-shading-themecolor:accent3;
mso-tstyle-shading-themetint:127;}
table.MsoTableMediumGrid1Accent3OddRow
{mso-style-name:"Medium Grid 1 - Accent 3";
mso-table-condition:odd-row;
mso-style-priority:67;
mso-style-unhide:no;
mso-tstyle-shading:#CDDDAC;
mso-tstyle-shading-themecolor:accent3;
mso-tstyle-shading-themetint:127;}
</style>
<![endif]-->
<!--StartFragment-->
<br />
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableMediumGrid1Accent3" style="border-collapse: collapse; border: none; mso-border-alt: solid #B3CC82 1.0pt; mso-border-themecolor: accent3; mso-border-themetint: 191; mso-padding-alt: 0cm 5.4pt 0cm 5.4pt; mso-yfti-tbllook: 1184;">
<tbody>
<tr style="height: 6.9pt; mso-yfti-firstrow: yes; mso-yfti-irow: -1; mso-yfti-lastfirstrow: yes; mso-yfti-lastrow: yes;">
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<b><span lang="EN-CA">Jog<o:p></o:p></span></b></div>
</td>
<td style="background: #E6EED5; border-left: none; border: solid #B3CC82 1.0pt; height: 6.9pt; mso-background-themecolor: accent3; mso-background-themetint: 63; mso-border-left-alt: solid #B3CC82 1.0pt; mso-border-left-themecolor: accent3; mso-border-left-themetint: 191; mso-border-themecolor: accent3; mso-border-themetint: 191; padding: 0cm 5.4pt 0cm 5.4pt; width: 451.9pt;" valign="top" width="452"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-yfti-cnfc: 1;">
<span lang="EN-CA">Low knees, low bounce and easy
pace.<b><o:p></o:p></b></span></div>
</td>
</tr>
</tbody></table>
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<o:OfficeDocumentSettings>
<o:AllowPNG/>
<o:PixelsPerInch>96</o:PixelsPerInch>
</o:OfficeDocumentSettings>
</xml><![endif]-->
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-CA</w:LidThemeOther>
<w:LidThemeAsian>X-NONE</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
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<b><span lang="EN-CA">Rear lunge power up<o:p></o:p></span></b></div>
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<span lang="EN-CA">With
left leg step off back of rebounder then bend knees to lunge, power back up
with the right leg and bounce up off that leg while the left leg takes knee up,
then land with the right leg with control onto the tramp while the left leg
again goes back into a lunge set up and repeat.<o:p></o:p></span></div>
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<span lang="EN-CA">I
will specify which leg to do for how long, in the following rebounder
workout.<o:p></o:p></span></div>
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<br />
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<b><span lang="EN-CA">High knees<o:p></o:p></span></b></div>
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<span lang="EN-CA">This is like the jog but you have
to bring the knees up high.<b><o:p></o:p></b></span></div>
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<span lang="EN-CA">You will step off the rebounder
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<b><span lang="EN-CA">Lateral Hop Over<o:p></o:p></span></b></div>
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position, left leg on rebounder with right leg on ground, bounce up landing
with right leg on rebounder and left leg on ground and so on back and forth
laterally over the rebounder. It’s
like a hop over with a foot switch.</span></div>
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="19" QFormat="true"
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<w:LsdException Locked="false" Priority="32" QFormat="true"
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<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
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<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
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<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
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<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
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<w:LsdException Locked="false" Priority="52"
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<w:LsdException Locked="false" Priority="46"
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<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
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<w:LsdException Locked="false" Priority="52"
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<span lang="EN-CA">This is where you bring both
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Message Header"/>
<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Salutation"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Document Map"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Theme"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 9"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="46" Name="List Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="List Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="List Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 2"/>
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<b><span lang="EN-CA">Jax (in/out with feet)<o:p></o:p></span></b></div>
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<span lang="EN-CA">Jumping jax while on tramp.</span></div>
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Anonymoushttp://www.blogger.com/profile/06728604257133973531noreply@blogger.com0tag:blogger.com,1999:blog-7294243476548251413.post-88678039827258222602017-03-06T15:20:00.001-08:002017-03-06T15:52:22.480-08:00Alkaline Menu - Balance PH Diet<div>
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I use alkaline based diets a lot. There are so many uses for this that help with general fitness results but also in pre or post competition, any kind, recreational or pro.</div>
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I like to use this to reset the system, a type of cleanse that helps the body release toxins and prepare you for a base that yields better response to nutrition and exercise.</div>
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Some of the things that trigger me to think of applying this type of diet for a week or more:</div>
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<li style="text-align: left;">someone on medications short or long term</li>
<li style="text-align: left;">someone on high protein diets </li>
<li style="text-align: left;">someone who cannot get past a plateau </li>
<li style="text-align: left;">someone seeking detox and cleansing in particular</li>
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Our norm for most of us is a highly acid diet and lifestyle. We have a PH balance and most of us tend to need conscience attention to getting alkaline foods in our system, even if you are one of those who eat clean.</div>
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Even raw vegans can be higher in acid depending on their food item choices and the balance of those acidic and alkaline.</div>
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High Acid PH levels lead to health issues, lack of results in fitness and body goals as well as emotional and mental impact.</div>
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Im going to show you how easy it is to have alkaline menus for days or weeks with some prime examples of dishes you can use to build your alkaline menu for a day.</div>
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Here is a great food chart to help, from Alkalinesisters.com (zoom in to read)</div>
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<img alt="alkaline food chart from my book" class="alignnone wp-image-4351" src="http://www.alkalinesisters.com/wp-content/uploads/2010/01/alkaline-food-chart-from-my-book.jpg" height="412" style="background-color: white; clear: both; color: #949494; display: block; font-family: "palatino linotype", palatino, georgia, "times new roman", times, serif; font-size: 14px; margin: 0px auto 1.571em 0px; padding: 0px; text-align: left;" width="640" /></div>
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Adding juicing to your menu boosts this big time!</div>
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Here are a few simple examples easily found online, a few of many. The recipes are abundant for you to search.</div>
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Here are 3 choices per meal time I have chosen as examples, from alkalinesisters.com. I did not post any of the juices, smoothies or drinks but take a cruise through the recipes there and look at all those beverages which make great snacks, meals or social drinks.</div>
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Breakfast</h3>
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<a href="http://www.alkalinesisters.com/millet-raisin-breakfast-w-raspberries-fresh-mint-a-spring-juice-feast/2508/" target="_blank">Millet & Raisin Breakfast w/ Raspberries & Fresh Mint-A Spring Juice Feast</a></div>
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<a href="http://www.alkalinesisters.com/raw-raspberry-crumble-with-vanilla-sauce/2820/" target="_blank">Raw Raspberry Crumble with Vanilla Sauce</a></div>
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<a href="https://3.bp.blogspot.com/--i0VS7Yq6WI/WL3qjeLYUFI/AAAAAAAABjU/RLaGIyq9Ol02YjhBrdlPyY912zJBkwbTACLcB/s1600/raspberry-crumble-two-together-close-up-1-of-11.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: left;"><img border="0" height="320" src="https://3.bp.blogspot.com/--i0VS7Yq6WI/WL3qjeLYUFI/AAAAAAAABjU/RLaGIyq9Ol02YjhBrdlPyY912zJBkwbTACLcB/s320/raspberry-crumble-two-together-close-up-1-of-11.jpg" width="213" /></a></div>
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<a href="http://www.alkalinesisters.com/raw-muesli-of-fresh-fig-cucumber-gingered-buckwheat-breakfast-or-dessert-you-decide/2938/" target="_blank">Raw Muesli of Fresh Fig, Cucumber & Gingered Buckwheat</a></div>
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Snacks</h3>
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<a href="http://www.alkalinesisters.com/veggie-quinoa-croquettes-w-smoked-paprika-almond-cream-and-benefits-of-almonds/1237/" target="_blank">Veggie Quinoa Croquettes w/ Smoked Paprika Almond Cream and Benefits of Almonds</a></div>
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Anonymoushttp://www.blogger.com/profile/06728604257133973531noreply@blogger.com0tag:blogger.com,1999:blog-7294243476548251413.post-28834739347545553492017-03-01T05:40:00.000-08:002017-03-01T05:40:52.111-08:00Fundamental Four 10x10 workout<div class="separator" style="clear: both; text-align: center;">
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To spark up some size gains try this workout for a week or 2. Changing up your routine in itself will ignite results but applying the Fundamental Four exercises in a 10 set of 10 rep formula, you will get some amazing gains.<br />
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You want to do 2 days on and 2 days off then repeat. Lift what you can so that each set is challenging but completed. This may mean lowering it slightly as you get into the higher sets or you will take bigger rests between sets as you get to the last 5 or so sets.<br />
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For Day 1 you will simply focus on Squats and Shoulder Press. Barbell would be the best for week one then go with Dumbbells for week 2. You can superset these or go straight sets depending on your time.<br />
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For Day 2 you will perform Standard Deadlifts then Chest Press. <br />
<br />
This hits the biggest muscle groups but utilizes the smaller muscle groups for help. This pretty much gets all the muscle groups if you do the exercises in correct form, speed and range. Weight chosen should not forsake these aspects so choose wisely.<br />
<br />
I want to emphasize that these exercises have so many applications toward many types of goals and are not simply for size. They can be applied to enhance fat burn or sculpting and not put on much size if that is what you prefer so do not fear these exercises due to its muscle building ability when applied right. The key is how you apply them. <br />
<br />
The fact that they are compound muscle groups which are the largest muscle groups make them the best choices to apply toward size, when applied with the correct formulas to the correct person etc.<br />
<br />
Try this formula out to get some gains and get past plateaus. These are the basics, the foundation of bodybuilding and that has never and will never change.<br />
<br />
If you want to shred more and gain less then try this with light weights, also can increase the base reps up to 20 instead.<br />
<br />
Be Happy...... Go Lift!<br />
<br />
For detailed custom lifting and meal plans visit lindacusmano.com or for an affordable fast option check out my ebooks at amazon.com/author/lindacusmano<br />
<br />
<br />Anonymoushttp://www.blogger.com/profile/06728604257133973531noreply@blogger.com0tag:blogger.com,1999:blog-7294243476548251413.post-14840865715435941682017-02-27T05:14:00.000-08:002017-02-27T05:14:01.828-08:00Flavour Profile Menu<div class="separator" style="clear: both; text-align: center;">
<a href="https://4.bp.blogspot.com/-LjIpPbv5mNE/WLOieNPC5iI/AAAAAAAABiQ/L0aT8SFGga4WtGXe5E03nBrfqsoXh4cHQCLcB/s1600/foodprofile.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="267" src="https://4.bp.blogspot.com/-LjIpPbv5mNE/WLOieNPC5iI/AAAAAAAABiQ/L0aT8SFGga4WtGXe5E03nBrfqsoXh4cHQCLcB/s320/foodprofile.png" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
There are still those who think that eating clean means no flavour, eating foods you dislike and having to deal with complicated recipes and cooking tools. WRONG<br />
<br />
Not only is that incorrect but you can eat with flavour, clean and lean, improve your health habits, improve your nutrient intake, enjoy food and making your meals by simply applying your favourite flavour profiles. <br />
<br />
You know what flavours you tend to go for and by keeping some staple herbs, spices and seasonings around you can make fast healthy dishes easily. You may find yourself wanting to eat at home more often just because of how good it tastes, you know what's in there and once you make a few dishes that you love you won't find anyone who can make it just like you want it.<br />
<br />
If you are a creature of habit you can stick with your flavour preferences but if you enjoy trying new flavours and changing it up you can easily do so by trying other flavour profiles or working with fusions. Many chefs are working fusion cooking by combining flavour profiles to find new twists to taste.<br />
<br />
Here is an example of some basic food items that are affordable, easy to prepare and very familiar. These food items are chosen due to their bang for nutrients, health impact, promoting fat loss and lean muscle gain goals. <br />
<br />
All the seasoning items listed are clean and lean. Just the list alone tells you there is a lot of choice for eating clean while liking how it tastes but the list is a short general example of the most common, easier to access items. The combinations become endless!<br />
<br />
Onion family can fall under many of the categories depending how they are prepared. Edible flowers can be added to dishes giving it a floral twist for those with a unique palette.<br />
<br />
You can apply these flavour profiles to your mains and sides, you can also apply one profile to your main while your side has another. Many of these do compliment each other, the blend and combinations you choose is what will lead you to discover your flavour profile preference range.<br />
<br />
The hidden gold is that by eating closer to nature you are fighting so many of today's health issues. The food items and seasoning items all have healing and health positive properties.<br />
<br />
Take this outline, and add your flavorings to the make up the dish!<br />
<table border="1" cellpadding="0" cellspacing="0" class="MsoTable15Grid5DarkAccent2" style="border-collapse: collapse; border: none; mso-border-alt: solid white .5pt; mso-border-themecolor: background1; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184;">
<tbody>
<tr>
<td style="background: #ED7D31; border-right: none; border: solid white 1.0pt; mso-background-themecolor: accent2; mso-border-bottom-alt: solid white .5pt; mso-border-bottom-themecolor: background1; mso-border-left-alt: solid white .5pt; mso-border-left-themecolor: background1; mso-border-themecolor: background1; mso-border-top-alt: solid white .5pt; mso-border-top-themecolor: background1; padding: 0in 5.4pt 0in 5.4pt; width: 67.25pt;" valign="top" width="90"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 5;">
<br /></div>
</td>
<td style="background: #ED7D31; border-bottom: solid white 1.0pt; border-left: none; border-right: none; border-top: solid white 1.0pt; mso-background-themecolor: accent2; mso-border-bottom-alt: solid white .5pt; mso-border-bottom-themecolor: background1; mso-border-bottom-themecolor: background1; mso-border-top-alt: solid white .5pt; mso-border-top-themecolor: background1; mso-border-top-themecolor: background1; padding: 0in 5.4pt 0in 5.4pt; width: 200.1pt;" valign="top" width="267"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 1;">
<b><span style="color: white; mso-themecolor: background1;">Protein<o:p></o:p></span></b></div>
</td>
<td style="background: #ED7D31; border-left: none; border: solid white 1.0pt; mso-background-themecolor: accent2; mso-border-bottom-alt: solid white .5pt; mso-border-bottom-themecolor: background1; mso-border-right-alt: solid white .5pt; mso-border-right-themecolor: background1; mso-border-themecolor: background1; mso-border-top-alt: solid white .5pt; mso-border-top-themecolor: background1; padding: 0in 5.4pt 0in 5.4pt; width: 200.15pt;" valign="top" width="267"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 1;">
<b><span style="color: white; mso-themecolor: background1;">Sides<o:p></o:p></span></b></div>
</td>
</tr>
<tr>
<td style="background: #ED7D31; border-top: none; border: solid white 1.0pt; mso-background-themecolor: accent2; mso-border-alt: solid white .5pt; mso-border-themecolor: background1; mso-border-themecolor: background1; mso-border-top-alt: solid white .5pt; mso-border-top-themecolor: background1; padding: 0in 5.4pt 0in 5.4pt; width: 67.25pt;" valign="top" width="90"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 68;">
<b><span style="color: white; mso-themecolor: background1;">Meal
1 <o:p></o:p></span></b></div>
</td>
<td style="background: #F7CAAC; border-bottom: solid white 1.0pt; border-left: none; border-right: solid white 1.0pt; border-top: none; mso-background-themecolor: accent2; mso-background-themetint: 102; mso-border-alt: solid white .5pt; mso-border-bottom-themecolor: background1; mso-border-left-alt: solid white .5pt; mso-border-left-themecolor: background1; mso-border-right-themecolor: background1; mso-border-themecolor: background1; mso-border-top-alt: solid white .5pt; mso-border-top-themecolor: background1; padding: 0in 5.4pt 0in 5.4pt; width: 200.1pt;" valign="top" width="267"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Eggs / Whites or Tofu/vegan alternative<o:p></o:p></div>
</td>
<td style="background: #F7CAAC; border-bottom: solid white 1.0pt; border-left: none; border-right: solid white 1.0pt; border-top: none; mso-background-themecolor: accent2; mso-background-themetint: 102; mso-border-alt: solid white .5pt; mso-border-bottom-themecolor: background1; mso-border-left-alt: solid white .5pt; mso-border-left-themecolor: background1; mso-border-right-themecolor: background1; mso-border-themecolor: background1; mso-border-top-alt: solid white .5pt; mso-border-top-themecolor: background1; padding: 0in 5.4pt 0in 5.4pt; width: 200.15pt;" valign="top" width="267"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Fruit<o:p></o:p></div>
</td>
</tr>
<tr>
<td style="background: #ED7D31; border-top: none; border: solid white 1.0pt; mso-background-themecolor: accent2; mso-border-alt: solid white .5pt; mso-border-themecolor: background1; mso-border-themecolor: background1; mso-border-top-alt: solid white .5pt; mso-border-top-themecolor: background1; padding: 0in 5.4pt 0in 5.4pt; width: 67.25pt;" valign="top" width="90"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 4;">
<b><span style="color: white; mso-themecolor: background1;">Meal
2<o:p></o:p></span></b></div>
</td>
<td style="background: #FBE4D5; border-bottom: solid white 1.0pt; border-left: none; border-right: solid white 1.0pt; border-top: none; mso-background-themecolor: accent2; mso-background-themetint: 51; mso-border-alt: solid white .5pt; mso-border-bottom-themecolor: background1; mso-border-left-alt: solid white .5pt; mso-border-left-themecolor: background1; mso-border-right-themecolor: background1; mso-border-themecolor: background1; mso-border-top-alt: solid white .5pt; mso-border-top-themecolor: background1; padding: 0in 5.4pt 0in 5.4pt; width: 200.1pt;" valign="top" width="267"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Greens and Fruit in a smoothie or salad<o:p></o:p></div>
</td>
<td style="background: #FBE4D5; border-bottom: solid white 1.0pt; border-left: none; border-right: solid white 1.0pt; border-top: none; mso-background-themecolor: accent2; mso-background-themetint: 51; mso-border-alt: solid white .5pt; mso-border-bottom-themecolor: background1; mso-border-left-alt: solid white .5pt; mso-border-left-themecolor: background1; mso-border-right-themecolor: background1; mso-border-themecolor: background1; mso-border-top-alt: solid white .5pt; mso-border-top-themecolor: background1; padding: 0in 5.4pt 0in 5.4pt; width: 200.15pt;" valign="top" width="267"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Nuts and seeds<o:p></o:p></div>
</td>
</tr>
<tr>
<td style="background: #ED7D31; border-top: none; border: solid white 1.0pt; mso-background-themecolor: accent2; mso-border-alt: solid white .5pt; mso-border-themecolor: background1; mso-border-themecolor: background1; mso-border-top-alt: solid white .5pt; mso-border-top-themecolor: background1; padding: 0in 5.4pt 0in 5.4pt; width: 67.25pt;" valign="top" width="90"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 68;">
<b><span style="color: white; mso-themecolor: background1;">Meal
3<o:p></o:p></span></b></div>
</td>
<td style="background: #F7CAAC; border-bottom: solid white 1.0pt; border-left: none; border-right: solid white 1.0pt; border-top: none; mso-background-themecolor: accent2; mso-background-themetint: 102; mso-border-alt: solid white .5pt; mso-border-bottom-themecolor: background1; mso-border-left-alt: solid white .5pt; mso-border-left-themecolor: background1; mso-border-right-themecolor: background1; mso-border-themecolor: background1; mso-border-top-alt: solid white .5pt; mso-border-top-themecolor: background1; padding: 0in 5.4pt 0in 5.4pt; width: 200.1pt;" valign="top" width="267"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
3-5 oz of lean protein or vegan alternative/legumes<o:p></o:p></div>
</td>
<td style="background: #F7CAAC; border-bottom: solid white 1.0pt; border-left: none; border-right: solid white 1.0pt; border-top: none; mso-background-themecolor: accent2; mso-background-themetint: 102; mso-border-alt: solid white .5pt; mso-border-bottom-themecolor: background1; mso-border-left-alt: solid white .5pt; mso-border-left-themecolor: background1; mso-border-right-themecolor: background1; mso-border-themecolor: background1; mso-border-top-alt: solid white .5pt; mso-border-top-themecolor: background1; padding: 0in 5.4pt 0in 5.4pt; width: 200.15pt;" valign="top" width="267"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Dark greens<o:p></o:p></div>
</td>
</tr>
<tr>
<td style="background: #ED7D31; border-top: none; border: solid white 1.0pt; mso-background-themecolor: accent2; mso-border-alt: solid white .5pt; mso-border-themecolor: background1; mso-border-themecolor: background1; mso-border-top-alt: solid white .5pt; mso-border-top-themecolor: background1; padding: 0in 5.4pt 0in 5.4pt; width: 67.25pt;" valign="top" width="90"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 4;">
<b><span style="color: white; mso-themecolor: background1;">Meal
4<o:p></o:p></span></b></div>
</td>
<td style="background: #FBE4D5; border-bottom: solid white 1.0pt; border-left: none; border-right: solid white 1.0pt; border-top: none; mso-background-themecolor: accent2; mso-background-themetint: 51; mso-border-alt: solid white .5pt; mso-border-bottom-themecolor: background1; mso-border-left-alt: solid white .5pt; mso-border-left-themecolor: background1; mso-border-right-themecolor: background1; mso-border-themecolor: background1; mso-border-top-alt: solid white .5pt; mso-border-top-themecolor: background1; padding: 0in 5.4pt 0in 5.4pt; width: 200.1pt;" valign="top" width="267"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
1-2 cup grain of choice or a blend (quinoa, rice, amaranth, barley
etc)<o:p></o:p></div>
</td>
<td style="background: #FBE4D5; border-bottom: solid white 1.0pt; border-left: none; border-right: solid white 1.0pt; border-top: none; mso-background-themecolor: accent2; mso-background-themetint: 51; mso-border-alt: solid white .5pt; mso-border-bottom-themecolor: background1; mso-border-left-alt: solid white .5pt; mso-border-left-themecolor: background1; mso-border-right-themecolor: background1; mso-border-themecolor: background1; mso-border-top-alt: solid white .5pt; mso-border-top-themecolor: background1; padding: 0in 5.4pt 0in 5.4pt; width: 200.15pt;" valign="top" width="267"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Top with a fruit and veggie chopped salsa<o:p></o:p></div>
</td>
</tr>
<tr>
<td style="background: #ED7D31; border-top: none; border: solid white 1.0pt; mso-background-themecolor: accent2; mso-border-alt: solid white .5pt; mso-border-themecolor: background1; mso-border-themecolor: background1; mso-border-top-alt: solid white .5pt; mso-border-top-themecolor: background1; padding: 0in 5.4pt 0in 5.4pt; width: 67.25pt;" valign="top" width="90"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 68;">
<b><span style="color: white; mso-themecolor: background1;">Meal
5<o:p></o:p></span></b></div>
</td>
<td style="background: #F7CAAC; border-bottom: solid white 1.0pt; border-left: none; border-right: solid white 1.0pt; border-top: none; mso-background-themecolor: accent2; mso-background-themetint: 102; mso-border-alt: solid white .5pt; mso-border-bottom-themecolor: background1; mso-border-left-alt: solid white .5pt; mso-border-left-themecolor: background1; mso-border-right-themecolor: background1; mso-border-themecolor: background1; mso-border-top-alt: solid white .5pt; mso-border-top-themecolor: background1; padding: 0in 5.4pt 0in 5.4pt; width: 200.1pt;" valign="top" width="267"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Same as meal 3<o:p></o:p></div>
</td>
<td style="background: #F7CAAC; border-bottom: solid white 1.0pt; border-left: none; border-right: solid white 1.0pt; border-top: none; mso-background-themecolor: accent2; mso-background-themetint: 102; mso-border-alt: solid white .5pt; mso-border-bottom-themecolor: background1; mso-border-left-alt: solid white .5pt; mso-border-left-themecolor: background1; mso-border-right-themecolor: background1; mso-border-themecolor: background1; mso-border-top-alt: solid white .5pt; mso-border-top-themecolor: background1; padding: 0in 5.4pt 0in 5.4pt; width: 200.15pt;" valign="top" width="267"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Same as meal 3 but add some other colors like
orange, red and purple veggies.<o:p></o:p></div>
</td>
</tr>
<tr>
<td style="background: #ED7D31; border-top: none; border: solid white 1.0pt; mso-background-themecolor: accent2; mso-border-alt: solid white .5pt; mso-border-themecolor: background1; mso-border-themecolor: background1; mso-border-top-alt: solid white .5pt; mso-border-top-themecolor: background1; padding: 0in 5.4pt 0in 5.4pt; width: 67.25pt;" valign="top" width="90"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 4;">
<b><span style="color: white; mso-themecolor: background1;">Meal
6<o:p></o:p></span></b></div>
</td>
<td style="background: #FBE4D5; border-bottom: solid white 1.0pt; border-left: none; border-right: solid white 1.0pt; border-top: none; mso-background-themecolor: accent2; mso-background-themetint: 51; mso-border-alt: solid white .5pt; mso-border-bottom-themecolor: background1; mso-border-left-alt: solid white .5pt; mso-border-left-themecolor: background1; mso-border-right-themecolor: background1; mso-border-themecolor: background1; mso-border-top-alt: solid white .5pt; mso-border-top-themecolor: background1; padding: 0in 5.4pt 0in 5.4pt; width: 200.1pt;" valign="top" width="267"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
2-3 oz protein (greek yogurt or eggs included)<o:p></o:p></div>
</td>
<td style="background: #FBE4D5; border-bottom: solid white 1.0pt; border-left: none; border-right: solid white 1.0pt; border-top: none; mso-background-themecolor: accent2; mso-background-themetint: 51; mso-border-alt: solid white .5pt; mso-border-bottom-themecolor: background1; mso-border-left-alt: solid white .5pt; mso-border-left-themecolor: background1; mso-border-right-themecolor: background1; mso-border-themecolor: background1; mso-border-top-alt: solid white .5pt; mso-border-top-themecolor: background1; padding: 0in 5.4pt 0in 5.4pt; width: 200.15pt;" valign="top" width="267"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Nut butter on rice cakes<o:p></o:p></div>
</td>
</tr>
</tbody></table>
<br />
<div class="MsoNormal">
Eat a meal every 2-3 hours, try to get in 2-4 liters of
water per day. Use the flavorings you
like to flavor all the above food items to turn them into dishes you like. Try new combos so that you have a few food
profile favorites for the same food item to give you variety. This will help you establish your herb and spice base station in your kitchen while getting you familiar with all their applications.</div>
<br />
Here's a handy chart I created and a few more posts below that, which come from Cooksmarts.com.<br />
<br />
<table border="1" cellpadding="0" cellspacing="0" class="MsoTable15Grid4Accent6" style="border-collapse: collapse; border: none; margin-left: -13.75pt; mso-border-alt: solid #A8D08D .5pt; mso-border-themecolor: accent6; mso-border-themetint: 153; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184; width: 624px;">
<tbody>
<tr style="height: 13.45pt; mso-yfti-firstrow: yes; mso-yfti-irow: -1; mso-yfti-lastfirstrow: yes;">
<td style="background: #70AD47; border-right: none; border: solid #70AD47 1.0pt; height: 13.45pt; mso-background-themecolor: accent6; mso-border-bottom-alt: solid #70AD47 .5pt; mso-border-bottom-themecolor: accent6; mso-border-left-alt: solid #70AD47 .5pt; mso-border-left-themecolor: accent6; mso-border-themecolor: accent6; mso-border-top-alt: solid #70AD47 .5pt; mso-border-top-themecolor: accent6; padding: 0in 5.4pt 0in 5.4pt; width: 93.55pt;" valign="top" width="125"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 5;">
<b><span style="color: white; mso-themecolor: background1;">Spicy<o:p></o:p></span></b></div>
</td>
<td style="background: #70AD47; border-bottom: solid #70AD47 1.0pt; border-left: none; border-right: none; border-top: solid #70AD47 1.0pt; height: 13.45pt; mso-background-themecolor: accent6; mso-border-bottom-alt: solid #70AD47 .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-top-alt: solid #70AD47 .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; padding: 0in 5.4pt 0in 5.4pt; width: 93.55pt;" valign="top" width="125"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 1;">
<b><span style="color: white; mso-themecolor: background1;">Sweet<o:p></o:p></span></b></div>
</td>
<td style="background: #70AD47; border-bottom: solid #70AD47 1.0pt; border-left: none; border-right: none; border-top: solid #70AD47 1.0pt; height: 13.45pt; mso-background-themecolor: accent6; mso-border-bottom-alt: solid #70AD47 .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-top-alt: solid #70AD47 .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; padding: 0in 5.4pt 0in 5.4pt; width: 93.55pt;" valign="top" width="125"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 1;">
<b><span style="color: white; mso-themecolor: background1;">Salty<o:p></o:p></span></b></div>
</td>
<td style="background: #70AD47; border-bottom: solid #70AD47 1.0pt; border-left: none; border-right: none; border-top: solid #70AD47 1.0pt; height: 13.45pt; mso-background-themecolor: accent6; mso-border-bottom-alt: solid #70AD47 .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-top-alt: solid #70AD47 .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; padding: 0in 5.4pt 0in 5.4pt; width: 93.55pt;" valign="top" width="125"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 1;">
<b><span style="color: white; mso-themecolor: background1;">Sour<o:p></o:p></span></b></div>
</td>
<td style="background: #70AD47; border-left: none; border: solid #70AD47 1.0pt; height: 13.45pt; mso-background-themecolor: accent6; mso-border-bottom-alt: solid #70AD47 .5pt; mso-border-bottom-themecolor: accent6; mso-border-right-alt: solid #70AD47 .5pt; mso-border-right-themecolor: accent6; mso-border-themecolor: accent6; mso-border-top-alt: solid #70AD47 .5pt; mso-border-top-themecolor: accent6; padding: 0in 5.4pt 0in 5.4pt; width: 93.55pt;" valign="top" width="125"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 1;">
<b><span style="color: white; mso-themecolor: background1;">Bitter<o:p></o:p></span></b></div>
</td>
</tr>
<tr style="height: 13.45pt; mso-yfti-irow: 0; mso-yfti-lastrow: yes;">
<td style="background: #E2EFD9; border-top: none; border: solid #A8D08D 1.0pt; height: 13.45pt; mso-background-themecolor: accent6; mso-background-themetint: 51; mso-border-alt: solid #A8D08D .5pt; mso-border-themecolor: accent6; mso-border-themecolor: accent6; mso-border-themetint: 153; mso-border-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; padding: 0in 5.4pt 0in 5.4pt; width: 93.55pt;" valign="top" width="125"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 68;">
Fresh Whole
Hot Peppers in Various variety<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 68;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 68;">
Cheyenne,
black, pink, white table pepper and peppercorns<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 68;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 68;">
Mustard Seed,
powder and Dijon mustard<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 68;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 68;">
Arugula<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 68;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 68;">
Chilies and
Chili powders<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 68;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 68;">
Hot Sauces and
Piri Piri<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 68;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 68;">
Raw Radishes<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 68;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 68;">
Wasabi and
horseradish<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 68;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 68;">
Harissa<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 68;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 68;">
Watercress<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 68;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 68;">
Raw Garlic<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 68;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 68;">
Smoke
flavorings and hickory, paprika<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 68;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 68;">
Ginger<o:p></o:p></div>
</td>
<td style="background: #E2EFD9; border-bottom: solid #A8D08D 1.0pt; border-left: none; border-right: solid #A8D08D 1.0pt; border-top: none; height: 13.45pt; mso-background-themecolor: accent6; mso-background-themetint: 51; mso-border-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-left-alt: solid #A8D08D .5pt; mso-border-left-themecolor: accent6; mso-border-left-themetint: 153; mso-border-right-themecolor: accent6; mso-border-right-themetint: 153; mso-border-themecolor: accent6; mso-border-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; padding: 0in 5.4pt 0in 5.4pt; width: 93.55pt;" valign="top" width="125"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Cinnamon<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Stevia<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Fruits (Dried, Fresh, Frozen)<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Caraway seed<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Vanilla Bean<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Honey, Agave, Syrups like maple and other natural
saps<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Balsamic and apple cider vinegar<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Yellow and Orange vegetables like yams, squash,
carrots, corn.<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Snap Peas<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Fennel<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Parsnips<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Sweet wines<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Saffron<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Coriander<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Basil<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Some nuts and nut oils<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Ginger, cilantro<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Curry, cumin, mint, cardamom, thyme, hibiscus,
tamarind, Chinese all spice<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Olive oil<o:p></o:p></div>
</td>
<td style="background: #E2EFD9; border-bottom: solid #A8D08D 1.0pt; border-left: none; border-right: solid #A8D08D 1.0pt; border-top: none; height: 13.45pt; mso-background-themecolor: accent6; mso-background-themetint: 51; mso-border-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-left-alt: solid #A8D08D .5pt; mso-border-left-themecolor: accent6; mso-border-left-themetint: 153; mso-border-right-themecolor: accent6; mso-border-right-themetint: 153; mso-border-themecolor: accent6; mso-border-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; padding: 0in 5.4pt 0in 5.4pt; width: 93.55pt;" valign="top" width="125"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Pink and Sea Salts<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Parmesan used sparingly<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Pickled Vegetables<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Anchovies<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Various Miso<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Seaweed and Sea Vegetables<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Fish, Soy, Worcestershire sauces<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Tomatoes<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Mushrooms<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Smoke flavors and hickory<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Umami<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Some nuts and nut oils<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Curry, rosemary<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Capers<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Tamarind<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
All Spice, Chinese 5 spice<o:p></o:p></div>
</td>
<td style="background: #E2EFD9; border-bottom: solid #A8D08D 1.0pt; border-left: none; border-right: solid #A8D08D 1.0pt; border-top: none; height: 13.45pt; mso-background-themecolor: accent6; mso-background-themetint: 51; mso-border-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-left-alt: solid #A8D08D .5pt; mso-border-left-themecolor: accent6; mso-border-left-themetint: 153; mso-border-right-themecolor: accent6; mso-border-right-themetint: 153; mso-border-themecolor: accent6; mso-border-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; padding: 0in 5.4pt 0in 5.4pt; width: 93.55pt;" valign="top" width="125"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Citrus and their juices (lemon, lime, grapefruit)<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Vinegars of the many varieties<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Yogurt and sour cream<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Pickles vegetables<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Tomato’s and tomato paste<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Lemongrass<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Ginger <o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Curry, cumin<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Dill <o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Hibiscus<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Citric Acids and Umami<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
</td>
<td style="background: #E2EFD9; border-bottom: solid #A8D08D 1.0pt; border-left: none; border-right: solid #A8D08D 1.0pt; border-top: none; height: 13.45pt; mso-background-themecolor: accent6; mso-background-themetint: 51; mso-border-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-left-alt: solid #A8D08D .5pt; mso-border-left-themecolor: accent6; mso-border-left-themetint: 153; mso-border-right-themecolor: accent6; mso-border-right-themetint: 153; mso-border-themecolor: accent6; mso-border-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; padding: 0in 5.4pt 0in 5.4pt; width: 93.55pt;" valign="top" width="125"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Bitter greens such as dandelion, radicchio, endive<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Grapefruit<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Cacao<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Coffee<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Beer<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Dry wines <o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Citrus peels<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Paprika<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Some Nut oils<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Curry, cumin, oregano<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Olives and oil<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Gourds<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Escarole and chicory<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Tea<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Rapinni<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Tumeric<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 64;">
Dark Chocolate</div>
</td></tr>
</tbody></table>
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<img height="492" src="https://i.imgur.com/QGGd6Uu.png" width="640" /><br />
<img height="494" src="https://i.imgur.com/UI2LEQ3.png" width="640" /><br />
<img height="494" src="https://i.imgur.com/fOr5wpG.png" width="640" /><br />
<br />
Visit lindacusmano.com to order your own personalized custom menu plan.<br />
<br />Anonymoushttp://www.blogger.com/profile/06728604257133973531noreply@blogger.com0tag:blogger.com,1999:blog-7294243476548251413.post-47111768549692008012017-02-22T05:33:00.000-08:002017-02-22T05:33:49.818-08:00Workout Wednesday Oly Bar<div>
<br /></div>
<h2>
<a href="https://noexcuseshealth.files.wordpress.com/2013/01/barbells.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="Image result for types of barbells" border="0" src="https://noexcuseshealth.files.wordpress.com/2013/01/barbells.jpg" /></a>For those who love the <i>BAR</i>! </h2>
<div>
This workout is all old skool and all Oly Bar.<br />
<div>
Each barbell exercise is outlined and described with photos.</div>
<div>
</div>
<div>
Some of you may want to use a <u>body bar</u> which comes in lighter sizes than the traditional 45lb Olympic bar and have padding surrounding the bar. </div>
<div>
<br /></div>
<div>
You can also find lighter oly bars (10/25/35lb) in some gyms or can use the EZ curl bar (18.5lb avg) for these exercises.</div>
<div>
Some of you may even still have your old York or Weider set which has a 10lb bar.</div>
<div>
<br /></div>
<div>
Your gym may carry the barbell rack with weights from 10-200lb barbells already set up.</div>
<div>
Either way, you can find tools to perform this workout even if you cannot handle the normal Oly bar weight.<br />
<br />
The benefits of this piece of equipment is the core strength you enhance in your stability for execution of most of the moves. Of course in turn your stability is also trained along with the core strength Its a fitness tool you can find in almost any fitness facility or center and easily bought for the home in varieties as a few shown in the intro pic.<br />
<br />
If all you had was an Oly bar you could easily get your regular workouts fulfilled and attain amazing results. Its a gym all its own.<br />
<br /></div>
<div>
Use the Knurling to your advantage. Most bars have etched areas of the bar called Knurling and it is meant to help your grip. Its important to have sturdy handle of this bar when training. Chalk can be handy if you are a powerlifter but not needed for this workout.<br />
<br />
Try this mixed into your regular program or change things up with this for a week or so doing it 3 times per week.<br />
<br />
For personalized custom workouts visit <a href="http://www.lindacusmano.com/" target="_blank">lindacusmano.com </a></div>
<div>
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<div>
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</div>
<iframe height="480" src="https://drive.google.com/file/d/0BzAZWRZ8Tj5TSWc1djhfME8xeEE/preview" width="640"></iframe>Anonymoushttp://www.blogger.com/profile/06728604257133973531noreply@blogger.com0tag:blogger.com,1999:blog-7294243476548251413.post-69364139892688732612017-02-20T05:54:00.000-08:002017-02-20T05:54:03.591-08:00Meal Plan Monday Mains<div class="separator" style="clear: both; text-align: center;">
<img alt="Grilled Asparagus Salad with Feta Hazelnut Crumble image" height="200" src="https://www.cleaneatingmag.com/.image/c_fit,cs_srgb,dpr_1.0,q_80,w_620/MTQ0NzQxNjUwOTM0MzQyNzAy/grilled-asparagus-salad-with-feta-hazelnut-crumble-image.jpg" width="178" /><img alt="Hoisin Chile Shrimp with Green Beans & Walnuts image" height="200" src="https://www.cleaneatingmag.com/.image/c_fit,cs_srgb,dpr_1.0,q_80,w_620/MTQ0NzQxNjgyNjExOTU0ODU2/hoisin-chile-shrimp-with-green-beans--walnuts-image.jpg" width="178" /><img alt="Orange & Mango Chicken Foil Packs image" height="200" src="https://www.cleaneatingmag.com/.image/c_fit,cs_srgb,dpr_1.0,q_80,w_620/MTQ0NzQxNjQ5ODg2MjI1NDU0/orange--mango-chicken-foil-packs-image.jpg" width="178" /></div>
<br />
Lean main dishes will usually consist of poultry or fish unless you are vegan. I am often asked about how to make these dishes in new, fun, delicious ways that are not too expensive or time consuming.<br />
<br />
Even though there is a plethora of information available at your fingertips to find what you need, many people express that is can be overwhelming.<br />
<br />
A few things that you can take from the bodybuilding lifestyle especially if you find you do not have the time to prep and cook fresh on a daily basis:<br />
<br />
<h4>
Pick a Prep Day</h4>
I would usually do 2 per week, if I was on contest prep but this is about your life schedule so you decide if you need one or 2 prep days per week then make some lean foods on those designated days. Prep maybe not cooking but just cleaning chopping and prepping to cook for the few days ahead.<br />
<br />
You will see with some of the recipes below all you need is the protein pre grilled to put together the dish, but many of these are short prep and cook that can be done on the fly. How much of the recipe you prep ahead is up to you, many times you can have things pre chopped and in a container, be creative. Just avoid doing it without using lemon or proper storage as needed to avoid problems with things you are going to prep fresh and leave fresh in the fridge. Many times you do get 2-4 days grace on most items nicely, some more.<br />
<br />
<h4>
Storage</h4>
Another key is to make enough for a few days of each main, and freeze it. You can use single serving storage containers making it a no brainer, defrost, warm and eat. You don't have to eat the same thing each day. If you pick one prep day, do it all then, pick a few dishes to prep and store you then have some variety to pull out of your freezer at a moment's notice. The fact that these can be used for lunch or dinner and some even use these for breakfast if they are not particular about specific breakfast foods makes this handy. Another idea is to pack some mains into snack size for those middle of the meal snacks. <br />
<br />
<h4>
Find your GO TO dishes</h4>
Once you have done this for a few weeks you will find the dishes that work best for you, will try more new ones along the way but will develop a repertoire of mains that will help you stay on track with nutrition, fitness and your daily schedule. You will get your flow in organization and will love trying new dishes. Once you start cooking your own food, if you are one who has not, you find that you will always crave certain things only YOU can make just how you like.<br />
<br />
Pretty easy right? Try it, you will find you will get into a lifestyle pattern that fits nicely.<br />
<br />
Here is my suggestion for a selection of mains you may want to try that are available at cleaneating.com with many more, from meats to vegan choices plus sauce and dip ideas that can help add clean flavor to your dishes ;))<br />
<br />
<h3>
<a href="http://www.cleaneatingmag.com/recipes/orange-mango-chicken-foil-packs" target="_blank">Orange Mango Chicken Foil Packs</a></h3>
<img alt="Orange & Mango Chicken Foil Packs image" height="320" src="https://www.cleaneatingmag.com/.image/c_fit,cs_srgb,dpr_1.0,q_80,w_620/MTQ0NzQxNjQ5ODg2MjI1NDU0/orange--mango-chicken-foil-packs-image.jpg" width="285" /><br />
<br />
<h3>
<a href="http://www.cleaneatingmag.com/recipes/chicken-blt-bean-lettuce-tomato-with-smoky-tomato-dressing" target="_blank">Chicken BLT (Bean, Lettuce & Tomato) with Smoky Tomato Dressing</a></h3>
<div>
<img alt="Chicken BLT (Bean, Lettuce & Tomato) with Smoky Tomato Dressing image" height="320" src="https://www.cleaneatingmag.com/.image/c_fit,cs_srgb,dpr_1.0,q_80,w_620/MTQ0NzQxNjQ5ODc0Mjk4MDI0/chicken-blt-bean-lettuce--tomato-with-smoky-tomato-dressing-image.jpg" width="285" /></div>
<div>
<br /></div>
<h3>
<a href="http://www.cleaneatingmag.com/recipes/apple-cider-braised-chicken-with-parsnips-kale" target="_blank">Apple Cider–Braised Chicken with Parsnips & Kale</a></h3>
<div>
<img alt="Apple Cider–Braised Chicken with Parsnips & Kale" height="180" src="https://www.cleaneatingmag.com/.image/c_fit,cs_srgb,dpr_1.0,q_80,w_620/MTQ0NzQxNjQ5ODYwNjY2NDE0/apple-ciderbraised-chicken-with-parsnips--kale.jpg" width="320" /></div>
<div>
<br /></div>
<h3>
<a href="http://www.cleaneatingmag.com/recipes/sole-summer-vegetable-parchment-packets" target="_blank">Sole & Summer Vegetable Parchment Packets</a></h3>
<div>
<img alt="Sole & Summer Vegetable Parchment Packets image" height="320" src="https://www.cleaneatingmag.com/.image/c_fit,cs_srgb,dpr_1.0,q_80,w_620/MTQ0NzQxNjgyMzM4OTMxODgw/sole--summer-vegetable-parchment-packets-image.jpg" width="285" /></div>
<div>
<br /></div>
<h3>
<a href="http://www.cleaneatingmag.com/recipes/hoisin-chile-shrimp-with-green-beans-walnuts-2" target="_blank">Hoisin Chile Shrimp with Green Beans & Walnuts</a></h3>
<div>
<img alt="Hoisin Chile Shrimp with Green Beans & Walnuts image" height="320" src="https://www.cleaneatingmag.com/.image/c_fit,cs_srgb,dpr_1.0,q_80,w_620/MTQ0NzQxNjgyNjExOTU0ODU2/hoisin-chile-shrimp-with-green-beans--walnuts-image.jpg" width="285" /></div>
<div>
<br /></div>
<h3>
<a href="http://www.cleaneatingmag.com/recipes/grilled-fish-tacos-with-spicy-citrus-slaw-sriracha-crema" target="_blank">Grilled Fish Tacos with Spicy Citrus Slaw & Sriracha Crema</a></h3>
<div>
<img alt="Grilled Fish Tacos with Spicy Citrus Slaw & Sriracha Crema image" height="320" src="https://www.cleaneatingmag.com/.image/c_fit,cs_srgb,dpr_1.0,q_80,w_620/MTQ0NzQxNjgwOTk4MTMwODU2/grilled-fish-tacos-with-spicy-citrus-slaw--sriracha-crema-image.jpg" width="285" /></div>
<div>
<br /></div>
<h3>
<a href="http://www.cleaneatingmag.com/recipes/white-bean-eggplant-salad" target="_blank">White Bean & Eggplant Salad</a></h3>
<div>
<img alt="White Bean & Eggplant Salad image" height="320" src="https://www.cleaneatingmag.com/.image/c_fit,cs_srgb,dpr_1.0,q_80,w_620/MTQ0NzQxNjgxODA2NTgyOTUy/white-bean--eggplant-salad-image.jpg" width="285" /></div>
<div>
<br /></div>
<h3>
<a href="http://www.cleaneatingmag.com/recipes/vibrant-veggie-bundles-with-4-ingredient-sweet-sour-dipping-sauce" target="_blank">Vibrant Veggie Bundles with 4-Ingredient Sweet & Sour Dipping Sauce</a><br /><img alt="Vibrant Veggie Bundles with 4-Ingredient Sweet & Sour Dipping Sauce image" height="320" src="https://www.cleaneatingmag.com/.image/c_fit,cs_srgb,dpr_1.0,q_80,w_620/MTQ0NzQxNjgyMDc0NDkzOTk4/vibrant-veggie-bundles-with-4-ingredient-sweet--sour-dipping-sauce-image.jpg" width="285" /></h3>
<div>
<br /></div>
<h3>
<a href="http://www.cleaneatingmag.com/recipes/roasted-beet-wellington" target="_blank">Roasted Beet Wellington</a></h3>
<div>
<img alt="Roasted Beet Wellington" height="180" src="https://www.cleaneatingmag.com/.image/c_fit,cs_srgb,dpr_1.0,q_80,w_620/MTQ0NzQxNjg1MDI5NDQ2NzAy/roasted-beet-wellington.jpg" width="320" /></div>
<div>
<br /></div>
<h3>
<a href="http://www.cleaneatingmag.com/recipes/bitter-greens-salad-with-egg" target="_blank">Bitter Greens Salad with Egg</a></h3>
<div>
<img alt="Bitter Greens Salad with Egg image" height="320" src="https://www.cleaneatingmag.com/.image/c_fit,cs_srgb,dpr_1.0,q_80,w_620/MTQ0NzQxNjUwOTQwODk2MzAy/bitter-greens-salad-with-egg-image.jpg" width="285" /></div>
<div>
<br /></div>
<h3>
<a href="http://www.cleaneatingmag.com/recipes/grilled-asparagus-salad-with-feta-hazelnut-crumble" target="_blank">Grilled Asparagus Salad with Feta Hazelnut Crumble</a></h3>
<div>
<img alt="Grilled Asparagus Salad with Feta Hazelnut Crumble image" height="320" src="https://www.cleaneatingmag.com/.image/c_fit,cs_srgb,dpr_1.0,q_80,w_620/MTQ0NzQxNjUwOTM0MzQyNzAy/grilled-asparagus-salad-with-feta-hazelnut-crumble-image.jpg" width="285" /></div>
<div>
<br /></div>
<h3>
<a href="http://www.cleaneatingmag.com/recipes/golden-beet-green-bean-salad" target="_blank">Golden Beet & Green Bean Salad</a></h3>
<div>
<img alt="Golden Beet & Green Bean Salad image" height="320" src="https://www.cleaneatingmag.com/.image/c_fit,cs_srgb,dpr_1.0,q_80,w_620/MTQ0NzQxNjUwOTM2MTEyMTc0/golden-beet--green-bean-salad-image.jpg" width="285" /></div>
<div>
<br /></div>
<div>
Check out my nutrition and meal plan ebooks at <a href="http://bodyrushpersonaltraining.com/">bodyrushpersonaltraining.com</a> to order your own plan.</div>
Anonymoushttp://www.blogger.com/profile/06728604257133973531noreply@blogger.com0tag:blogger.com,1999:blog-7294243476548251413.post-84921766873830045702017-02-15T08:49:00.000-08:002017-02-15T08:49:41.957-08:00Pyramid Workout Wednesday <div class="separator" style="clear: both; text-align: center;">
<a href="https://4.bp.blogspot.com/-P0loVsuGB0w/WKH1dApOC1I/AAAAAAAABg4/yc6QecJmalUiTVeF6Qrp1Rv12b5MzLhCgCLcB/s1600/dumbbells.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://4.bp.blogspot.com/-P0loVsuGB0w/WKH1dApOC1I/AAAAAAAABg4/yc6QecJmalUiTVeF6Qrp1Rv12b5MzLhCgCLcB/s1600/dumbbells.jpg" /></a></div>
<h2 style="text-align: center;">
Pyramid Workout Wednesday </h2>
<div>
This week I am giving you a pyramid style workout to try out. This will push past plateaus, increase results and shock some good sculpt into you!</div>
<div>
<br /></div>
<div>
Pyramids can be designed with 3 sets or more. Usually you will see a 5 set pyramid. You can pyramid the volume and reps in different ways depending on the results you seek.</div>
<div>
You can go with reps like so 8/10/12/10/8 for example or go from higher to lower to higher. You can also use same weight to push through or adjust it up or down with each set which is the traditional version. Usually its more weight on the lower reps and lowered slightly on the higher reps. </div>
<div>
<br /></div>
<div>
I enjoy the challenge of using this type of pyramid I just wrote about except I look for lean muscle growth so I will use a weight that already challenges my 8 reps, and try to use it for the higher rep step ups. I found this works really well for pump, sculpt and lean muscle gain.</div>
<div>
<br /></div>
<div>
This one is a basic all body that you can try out mixed into your regular program or try it 1-3 times per week on its own, depending on your fitness level.</div>
<div>
For full custom workouts beyond this sample I posted today, check out lindacusmano.com.</div>
<div>
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<iframe height="480" src="https://drive.google.com/file/d/0BzAZWRZ8Tj5TTW9hUUtFbXlKRjA/preview" width="640"></iframe>Anonymoushttp://www.blogger.com/profile/06728604257133973531noreply@blogger.com0tag:blogger.com,1999:blog-7294243476548251413.post-44815680736185297482017-02-13T06:40:00.000-08:002017-02-13T07:16:09.196-08:00Meal Plan Monday NEW 2017<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-Pr0K2nEwyq4/WJ9eYWtZkHI/AAAAAAAABgo/xPmr35kitgEBqLL39ioJJoDIg70X3WvNQCLcB/s1600/2d4cbd22ff81ca93f2b456edf3176378.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="192" src="https://1.bp.blogspot.com/-Pr0K2nEwyq4/WJ9eYWtZkHI/AAAAAAAABgo/xPmr35kitgEBqLL39ioJJoDIg70X3WvNQCLcB/s320/2d4cbd22ff81ca93f2b456edf3176378.jpg" width="320" /></a></div>
<h3 style="clear: both; text-align: center;">
<i>Mondays blog posts are now going to include meal plans, recipes and nutrition on a weekly basis and todays post you get a meal plan that you can try out into spring</i>.</h3>
Protein is part of the plan every 2-3 hours with large amounts of water also highlighted.<br />
You can decide how loosely or tightly you decide to follow this but it can help you get into a pattern of eating and give you ideas for ways to adjust your eating toward your goals based on the format shown in this outline.<br />
<br />
Recipes are added in to for you to try out and those meals are included in the menu. <br />
Alterations are always something most people need in order to adjust the plan to be custom and personally fit your goals so this meal plan is no different. <br />
<br />
Use this as a learning tool and guideline. Enjoy the results that will inevitably come even if you loosely apply the ideas here and simply try a few things from it.<br />
<br />
You can download and print the document below.<br />
<br />
ENJOY!!<br />
<br />
You can find more meal plan ideas beyond this sample and nutrition ebooks at my bookstores: <a href="http://www.bodyrushpersonaltraining.com/" target="_blank">Bodyrushpersonaltraining.com </a><br />
or find some of my ebook titles at Amazon<br />
<span style="background-color: white; color: #666666; font-family: "verdana" , "arial" , "helvetica" , sans-serif; font-size: 13px;"><a href="http://amazon.com/author/lindacusmano">amazon.com/author/lindacusmano</a></span><br />
(there are some items at Body Rush that you cannot find at my Amazon Library)<br />
<br />
<iframe height="480" src="https://drive.google.com/file/d/0BzAZWRZ8Tj5TRm9VTC1vZG9MSWs/preview" width="640"></iframe>
Anonymoushttp://www.blogger.com/profile/06728604257133973531noreply@blogger.com0tag:blogger.com,1999:blog-7294243476548251413.post-75159977160185263002017-02-10T12:11:00.000-08:002017-02-10T12:11:38.139-08:00Athleisure & 2017 Fitness Trends<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-KUByql9NiEI/WJ4US_oQLAI/AAAAAAAABgY/X9vxNNAKblUBnY7N1PhjwN-VCuzahzIOwCLcB/s1600/20160912_014154000_iOS.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://1.bp.blogspot.com/-KUByql9NiEI/WJ4US_oQLAI/AAAAAAAABgY/X9vxNNAKblUBnY7N1PhjwN-VCuzahzIOwCLcB/s320/20160912_014154000_iOS.jpg" width="180" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Athleisure in the park in my Ceres8,com activewear</td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://4.bp.blogspot.com/-3e5N7qa0HXM/WJ4Si2duglI/AAAAAAAABgM/2KXvLPSPl7wl2dLKRZ-aePfnRPHI4NqygCLcB/s1600/20170209_141305000_iOS.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://4.bp.blogspot.com/-3e5N7qa0HXM/WJ4Si2duglI/AAAAAAAABgM/2KXvLPSPl7wl2dLKRZ-aePfnRPHI4NqygCLcB/s320/20170209_141305000_iOS.jpg" width="320" /></a></div>
<div style="margin-left: 1em; margin-right: 1em; text-align: left;">
</div>
<h3 style="clear: both; text-align: center;">
<i>Welcome to the year 2017 in the Millennial Generation. Millennialism is not generational though, it's a vibe you will find with those of all ages. Even GenXers like me have picked up on some Millennial tendencies.</i></h3>
<br />
Some of the 2017 Trends in Health and fitness are pretty cool and those are the ones highlighted in this post.<br />
<br />
<h3>
#NoMakeup Movement</h3>
Celebrities are posting #nomakeup pics with this hashtag proudly pushing the No MakeUp Movement. Natural and organic is the way to go. Aside from being easy and time saving it saves on cosmetic costs. There are many options for safe cosmetics that won't hurt your skin or body but they can run up a bill. I love getting dolled up for photo shoots and love the look, but I also think being without makeup is real and that eliminates the essence of FAKE. We have enough fake smiles and 'polite' pleasantry frauds out there in hoards today, so it's nice and refreshing to see a more REALness among girls catching on as a trend.<br />
<br />
<h3>
#Athleisure</h3>
<div>
Yes it's ok to wear yoga pants in your daily life! If you do not agree then don't wear them, but there are reasons behind why women, MANY women, love to and do wear active wear outside of the gym. Not everyone works a wallstreet job, many now work for themselves and at home, not everyone is into being an 'image' all day, every day, fake. Its real for many to go for comfort and cost effective fitness clothing as an everyday choice, with no makeup! Many ladies today work what used to be considered non traditional jobs, working with their hands and 'man' tools in industry and self employment, getting their hands in the mud so to speak.</div>
<div>
<br /></div>
<h3>
Health Tonics</h3>
<div>
Kambucha and other brews, wine with herb elixors, juicing and teas are very hot. This is a wonderful trend, highlighting raw, whole foods, organics and REAL. This eliminates all processing and gets you from nature to your system in a few small treatments. </div>
<div>
Rather than just juicing, people are now brewing and adding extras to their smoothies and juices beyond bodybuilding and eating healthier. Focus is on details that are a custom fit to the individuals personal health needs at that moment. Tweak your nutrient intake with some great ideas along this line.</div>
<div>
<br /></div>
<h3>
Drinking Hard is Passe</h3>
<div>
The social scene is sobering up with more people opting for non alcohol beverages and more attention to the social aspect, the people they are with rather than the buzz.</div>
<div>
Drinking as an excuse to get out, as a way to feel more confident interacting is common but it should be something you look at, you should not need to go about things that way and living with it affects your life as this avoidance habit and numbing habit will be your go to in other ways in your life. Look carefully and you may notice, if you are one who can be real with yourself. Many who drink daily seem to do so for reasons other than just enjoyment on occasion.........they say its fun but if you need booze to have fun.......need I say more?</div>
<div>
<br /></div>
<h3>
Nesting rather than going out</h3>
<div>
There are many reasons more people opt to stay home, the driving, parking or transportation there, costs that up, dealing with partiers who are over exuberant in your space at events.......being comfy at home and the trend of entertaining.</div>
<div>
Cooking and entertaining is very common and not all frew frew any longer. Dinner parties with formalities happen but are not the majority of entertaining anymore. Its safer, cheaper and often tastier to enjoy a few friends at home for the game or celebration. Cooking has become a trend itself and EVERYONE is trying it, concocting recipes from Food Channels and online that they want to share and be proud of!</div>
<div>
More people are also opting to stay home alone more often, enjoying all our comforts in this day and age. There really is no comfort or need you cannot establish in your living space.</div>
<div>
<br /></div>
<div>
Which of these trends do you fall into already? Which might you adapt into your lifestyle?</div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
Anonymoushttp://www.blogger.com/profile/06728604257133973531noreply@blogger.com0tag:blogger.com,1999:blog-7294243476548251413.post-14676280808266817922017-02-08T07:56:00.000-08:002017-02-08T07:56:49.459-08:00Workout Wednesday All Body Basic<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-KECdBDc5gYs/WJpSrzr_xqI/AAAAAAAABf0/Ef9TMFh8s_M9-n1SMhFJ_u4mwzJlYhamgCLcB/s1600/20170105_003329000_iOS.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://1.bp.blogspot.com/-KECdBDc5gYs/WJpSrzr_xqI/AAAAAAAABf0/Ef9TMFh8s_M9-n1SMhFJ_u4mwzJlYhamgCLcB/s320/20170105_003329000_iOS.jpg" width="311" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "verdana" , sans-serif; font-size: small;">Training at home in my <a href="http://ceres8.com/" target="_blank">Ceres8.com</a> fitness gear - <br />use promo code <b>LindaC for 25% off </b>of this already low cost well made activewear.</span></td></tr>
</tbody></table>
<h3 style="text-align: center;">
<span style="color: red;">Welcome to the NEW 2017 </span></h3>
<h2 style="text-align: center;">
<span style="font-size: x-large;">Workout Wednesdays</span></h2>
<div>
Every Wednesday I will be posting a free workout that you can download, save and print for your use. </div>
<div>
<br /></div>
<div>
You will also want to check out my 'Meal Plan Mondays' posts where I will be posting weekly on Mondays free meal plans and recipes that you can download, save and print for your use! </div>
<br />
This is a basic full body workout with easy fitness tools for at home or gym workouts. Start off a day per week up to 3 times per week for a month. Then it's time to change things up, either with sets, reps, weight, switch up with some of the exercises or a whole new plan,<br />
You can also try super or tri setting these exercises or switch up from straight sets to pyramids, ascending or descending reps/wt, or drop sets where the reps go up and the weight lowers for each set for full failure.<br />
<br />
You will find all you need, with demo pics and exercise descriptions to help you do it right!<br />
<br />
Take a peek at my new Amazon author page where you can find more ebook programs beyond this sample, in a variety of fitness styles for different fitness and nutrition goals.<br />
<span style="background-color: white; color: #666666; font-family: "verdana" , "arial" , "helvetica" , sans-serif; font-size: 13px;"><a href="http://amazon.com/author/lindacusmano">amazon.com/author/lindacusmano</a></span><br />
<br />
<iframe height="880" src="https://drive.google.com/file/d/0BzAZWRZ8Tj5TR0FYVG1QVEpWS0k/preview" width="640"></iframe>Anonymoushttp://www.blogger.com/profile/06728604257133973531noreply@blogger.com0tag:blogger.com,1999:blog-7294243476548251413.post-45015894805517121142016-10-17T09:29:00.000-07:002016-10-17T09:30:34.377-07:00Squash & Apples<div class="separator" style="clear: both; text-align: center;">
<a href="https://2.bp.blogspot.com/-Pxrbx7mYtCI/WAT7sNqyKfI/AAAAAAAABec/sxnYu0Cr-8YlBiy3Zajj0Jt_2XoyIb_QQCLcB/s1600/20161016_195611334_iOS.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://2.bp.blogspot.com/-Pxrbx7mYtCI/WAT7sNqyKfI/AAAAAAAABec/sxnYu0Cr-8YlBiy3Zajj0Jt_2XoyIb_QQCLcB/s320/20161016_195611334_iOS.jpg" width="320" /></a></div>
<br />
<br />
When I first started to explore the world of vegetarianism and dieting in my tweens, I discovered a recipe from the Vegetarian<br />
Scarsdale diet Squash with Apple.<br />
I was hooked. I make it to this day and its such a simple and delicious meal. <br />
Power packed, the orange colored acorn squash is filled with phytonutrients while falling into a non grain carb. All squash, pumpkin and yams are often used in bodybuilding diets for a clean carb.<br />
The prep and cooking of it is simple and fast.<br />
<br />
There are a few ways to do the apple. You can core it and cook it in the pan now with the squash, peeled or not, your choice. I do this when I don't feel like peeling and chopping it.....which is the second way I will tell you further down.<br />
<br />
Cut the stem area off the top of the acorn squash then cut it from stem to tip, in half.<br />
Scoop out the seeds, place both halves open side down in 2 inches of water in a pan and cook at 375 for 35 mins.<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-Ovxp5OMI9qc/WAT7tma_khI/AAAAAAAABeo/q1BD8TMt_PUZe9So4gNKcSj378ux9y6-wCLcB/s1600/20161016_195657760_iOS.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="305" src="https://1.bp.blogspot.com/-Ovxp5OMI9qc/WAT7tma_khI/AAAAAAAABeo/q1BD8TMt_PUZe9So4gNKcSj378ux9y6-wCLcB/s320/20161016_195657760_iOS.jpg" width="320" /></a></div>
<br />
If you did not cook the apple in whole, peel and chop 2 small apples, I prefer granny smith. <br />
After the 35 mins of the squash cooking, pull it out, turn them over (spinkle with sweetener, brown sugar, optional) and put the chopped apple in the center.<br />
Cook for another 25 mins and your done.<br />
<br />
Optional - Top with chopped walnuts, raw or if you like toasted, put them on 3-5 mins before you pull out the dish and hit broil for a few mins.<br />
Salt and Pepper to your liking. I use Pink Salt and cracked black pepper.<br />
<br />
You can't believe how flipping yummy this is!<br />
Try it out for the Fall and Winter season. Kids will love the taste of this.<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://4.bp.blogspot.com/-Lcd_DkpX8JA/WAT7sD8d9fI/AAAAAAAABeg/N6dJC-s_QfgkRNck7d0K003HwSXdbbKlQCLcB/s1600/20161016_195600259_iOS.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="320" src="https://4.bp.blogspot.com/-Lcd_DkpX8JA/WAT7sD8d9fI/AAAAAAAABeg/N6dJC-s_QfgkRNck7d0K003HwSXdbbKlQCLcB/s320/20161016_195600259_iOS.jpg" width="320" /></a></div>
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<br />Anonymoushttp://www.blogger.com/profile/06728604257133973531noreply@blogger.com0tag:blogger.com,1999:blog-7294243476548251413.post-48182913673445189852016-10-10T09:41:00.000-07:002016-10-10T09:41:35.646-07:00Chest Training Tips<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-OVu4PgSsmVQ/V_vB8MF4sEI/AAAAAAAABdk/TFstbI72BPkluiE6xhXb08UwcfBeOK7WgCLcB/s1600/012.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://1.bp.blogspot.com/-OVu4PgSsmVQ/V_vB8MF4sEI/AAAAAAAABdk/TFstbI72BPkluiE6xhXb08UwcfBeOK7WgCLcB/s320/012.JPG" width="213" /></a></div>
<br />
<h2>
Chest Training</h2>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">For men it is the need for density, thickness and size
of the chest muscle, for women it is tightening,<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">toning and firming of the chest area. One quick note is that these exercises may
not be suited to everyone,<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">those with shoulder, rotator cuff or similar injuries
may worsen them so please consult your physician if<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">you fall in this category. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">Considering you are already reasonably fit and are
familiar with training, I am a firm believer that in order<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">to attain maximum gains in chest development for men
or women you have to hit those pecs twice per<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">week (3 weeks out of 4) with preferably 2 to 3
exercises. Choosing exercises and
alternating them is just<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">one of the important things to look at. Without proper form and technique you can go
home because in my<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">programs you use freeweights for 98% of the training
unless you are an unfit beginner or a rehab client. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">There are a few program styles I prefer to use,
reasons for which I will get into as we move on. The first<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">one is using a 6 day split in order to hit each muscle
group twice per week but I don't use this style<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">exclusively. </span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">A
sample of the most common 6 day split would be Day 1+4 - back + biceps, Day 2+5
-<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">chest + triceps, Day 3+6 - legs + shoulders. The other style I like to apply sometimes is
Supersetting<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">which is 2 exercises done back to back usually upper
body and lower body, or front and back (in my case<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">the muscles I would be working that day, for example
'chest and triceps'). Supersets minimize
your time<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">in the gym and hits the muscles hard but it is good to
do days where all the chest exercises
are done<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">consecutively with bouts of rest in between the sets
and exercises, called straight sets. Alternate your styles to
keep growing! <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">In order to keep a well rounded routine you must
balance the training to hit the 3 major areas of the chest.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">Pectoralis major starting at the shoulder joint spreads
out to cover most of the upper chest area, serratus<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">anterior located just under your armpit (not to be
confused with the lats), and the pectoralis minor just<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">under the pec major running from the clavicle bone
(shoulder to neck) to the sternum (center breastbone). <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">The main concern with the pectoralis minor is to keep
it well stretched; this muscle being tight will help<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">promote rounded shoulders. Just consciously keeping your shoulders back
and down, chest out and head<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">up, you will get a stretch happening. To accentuate this stretch, hold your hands
behind your back at the<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">same time. This is a simple stretch that can be done
anywhere, anytime and in little frequent bouts.
A<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">more effective stretch would be to get the hand just
below shoulder blade, one hand at a time, then lie on<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">it while concentrating on relaxing and try to press
the shoulder blade flat to the mat. For
upper body<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">alignment to be at its best this muscle should be
stretched. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">The serratus anterior is that great looking muscle
just under the armpit, the lats sit behind.
In keeping this<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">muscle strong you can avoid those pointy shoulder
blades. Another muscle that can affect
your posture if<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">it is not kept strengthened. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-fXLBz8U-5lU/V_vDqDDcNNI/AAAAAAAABdw/gMWtdRV85lYXE2fEXUjmdgL5eNUDzeuNwCLcB/s1600/maxresdefault.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="360" src="https://1.bp.blogspot.com/-fXLBz8U-5lU/V_vDqDDcNNI/AAAAAAAABdw/gMWtdRV85lYXE2fEXUjmdgL5eNUDzeuNwCLcB/s640/maxresdefault.jpg" width="640" /></a></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;"><br /></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;"><br /></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">Chest dips are a must in every program. The bars can vary in shape from parallel to
45% angled bars<o:p></o:p></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">which are effective to suit different width
needs. There are 2 main styles with this
dip, one would be to<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">keep the knees bent and feet back, this style works
well for spotting or adding hanging weight plates. To<o:p></o:p></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">make things even harder, keep the legs straight out
slightly in front rather than directly under the body, this<o:p></o:p></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">is good but hard to use weight plates with this
particular exercise. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">The key with dips is to come down to a 90 degree angle
(at least) at the elbows and keep those elbows<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">back. You can
do it with elbows out on occasion for variety.
Use complete control down and up, don't<o:p></o:p></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">go too fast and never bounce. Momentum is only at a minimum and for those
of you who can do it<o:p></o:p></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">without losing the tension on the muscle. This indicating there is some control
involved with momentum<o:p></o:p></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">training. <o:p></o:p></span></div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-4ABQis5Rp1A/V_vEK_-pAPI/AAAAAAAABd0/Fz6C59fmIi0E9Ii2xDMWrGMNh_WOi-1SACLcB/s1600/300px-Dips.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://1.bp.blogspot.com/-4ABQis5Rp1A/V_vEK_-pAPI/AAAAAAAABd0/Fz6C59fmIi0E9Ii2xDMWrGMNh_WOi-1SACLcB/s1600/300px-Dips.png" /></a></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">Your basic chest press as shown in the title picture is another must in your
training, but alternate from dumbbells to bar, close grip to<o:p></o:p></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">wide, and incline to decline to flat. You don't have to bring the dumbbells or bar
to the chest level but if<o:p></o:p></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">the weight allows this safely, then work through full
range of motion. Getting your elbows
bent to a 90<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">degree angle is a minimum depth. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">Another bodyweight exercise that everyone should have
as a basic skill is push ups, and I don't believe in<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">girl or guy push ups, there is only one way to do it
and that is on your toes so if you are still doing them<o:p></o:p></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">on your knees it is time to start doing 2 or 3 on your
toes and work up slowly! The goal here
is to get<o:p></o:p></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">strong enough with many reps on the ground that you
can start to do push ups with your feet elevated<o:p></o:p></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">at a higher angle than your head, maybe using the bench to prop your
feet with your hands on the ground. </span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">Your
hand </span><span style="font-family: Arial, sans-serif; font-size: 10pt;">width should be just outside the shoulders, hands
between chest and shoulder area.</span><span style="font-family: Arial, sans-serif; font-size: 10pt;"> </span><span style="font-family: Arial, sans-serif; font-size: 10pt;">Your
body should be </span><span style="font-family: Arial, sans-serif; font-size: 10pt;">like a plank of wood, no bends. Solid core engaged, no drop in belly.</span></div>
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<br /></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">The chest fly (comparable to pec dec or cable cross)
is usually one of the last chest exercises and done<o:p></o:p></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">with a lighter weight considering the compromising
position your shoulder is in with this exercise. You<o:p></o:p></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">keep your arms out to your side at a 90 degree angle
to the body as you are lying on the bench with palms<o:p></o:p></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">up, but your elbows are not bent too much, just a
little, like you are going to hug a huge barrel. When you<o:p></o:p></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">bring the arms/hands up above your chest, turn the
pinkies in toward each other while on the last half way<o:p></o:p></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">up. Even at the
top your elbows don't lock or straighten, they remain so slightly bent. If you find you<o:p></o:p></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">have to bend your elbows as you open, you are using too
much weight and should lighten up the<o:p></o:p></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">dumbbells. This
exercise is a great finisher (not exclusively) and works up a nice line down
the centre of<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">your chest. I like to work different angles here, hands higher for a set, hands lower for a set, it makes a slight difference and worth it for those who are training regularly.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">Your standard sets would be between 2 to 4 with reps
from 6 to 25 depending on the exact results you are<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">looking to obtain. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">Always stretch in betweens sets and/or exercises to
keep from getting rounded shoulders from tight pecs. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">To effectively stretch the pec muscles, put your hand
and elbow of one hand against the door frame,<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">standing in line with the wall. Keep shoulder in line with elbow and turn
away from that arm slowly this will<o:p></o:p></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">give you a good stretch along the chest area. Hold your stretches from 15 to 30 seconds for
best results. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">The stretching will also help minimize muscle soreness
and help get blood to the muscles. You
can use<o:p></o:p></span></div>
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<span style="font-family: "Arial",sans-serif; font-size: 10.0pt; mso-font-kerning: 16.0pt;">stretches as a cool down after cardio work while the
muscles are warmest and easily stretched.<o:p></o:p></span></div>
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Anonymoushttp://www.blogger.com/profile/06728604257133973531noreply@blogger.com0tag:blogger.com,1999:blog-7294243476548251413.post-43588061648430940032016-10-07T08:27:00.000-07:002016-10-10T10:09:01.942-07:00#22pushups #22KILL PTSD Challenge<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-ocrBqQ8nL2U/V_e99xXpfCI/AAAAAAAABdU/pgZdA6ucX28rWe8utMvXVoI3AYiH6BdCgCLcB/s1600/121.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="425" src="https://1.bp.blogspot.com/-ocrBqQ8nL2U/V_e99xXpfCI/AAAAAAAABdU/pgZdA6ucX28rWe8utMvXVoI3AYiH6BdCgCLcB/s640/121.JPG" width="640" /></a></div>
<div style="text-align: center;">
<i>Spider Pushups using Bosu</i></div>
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This new Challenge is all the buzz and caught my eye when a friend was posting his pushup challenge. Then I was double nominated! Anyone can do it even with just air pushups, its open to all, just look at some of the videos submitted with those who have no arms and legs, those who are paralyzed or bed ridden. There is no excuse nor cost other than a bit of creativity, maybe some sweat and muscle if you are able. Here is the website with info. I will be nominating some of you so watch out!!!<br />
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<a href="https://www.22kill.com/22-honor-pushups/">#22pushups To Honor Those Who Serve</a><br />
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I love this idea and the cause is great and the condition is personal to me. So I am going to take it on and give it my own Angel Twist!</div>
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My 22 days posted up at the https://www.facebook.com/22Kill official fb page and will share it to my FitPix facebook page.<br />
<a href="http://facebook.com/fitnessfigure">facebook.com/fitnessfigure</a><br />
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I plan to vary my pushups, vary my videos and recruit others into the mix keeping it fun and helping bring awareness to this. Its already caught like wildfire so lets keep the numbers raising so that they can achieve their 22 million pushup goal. You are helping to bring attention to this cause and you can bet you know someone who has this, even if they have not told others or they may not even know it themselves. Its a sneaky and quiet problem and those who suffer are usually misjudged.<br />
I hope many of you have joined or plan to, its such a simple effort and act on your part.</div>
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Watch for my Day 1 launch today! Who shall I nominate first?</div>
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Anonymoushttp://www.blogger.com/profile/06728604257133973531noreply@blogger.com0tag:blogger.com,1999:blog-7294243476548251413.post-38100551353473898202016-10-03T09:36:00.000-07:002017-02-22T06:28:02.026-08:0015 Min Cardio Hits<h2 style="clear: both; text-align: center;">
15 Min Cardio Hits</h2>
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It can be shocking how many days can go by without a workout when you get busy and involved in things. You think "Ill take today off, I have no choice so I will resume tomorrow". Then things drag so your next day goes by and your day or 2 off turns into a week before you even realize it.</div>
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I like to keep a selection of cardio hits and workout blocks for clients so that when life hits they can still get a workout in. </div>
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Depending on your life and reasons for interuptions to your workout schedule, there are a few ways to get multi tasking with your workout.<br />
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Chances are if you miss a few workouts due to life then you probably are also off with rest, eating and the rest of things. Maybe unexpected work or travel, sick kids, damage control and obligations.<br />
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These 4 Cardio Sets can help you get something in anytime you find a moment and they fit several needs.</h3>
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The <b>Fat Burn</b> set can be done anywhere, anytime without the dependance on anything. You can work at your pace, modify to suit any body or health concerns at the time and work at your present level.</div>
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The <b>Muscle Endurance</b> set enhances toning and can still be creatively done anywhere at anytime with needed modifications to fit your present fitness level. <br />
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The <b>Stress Relief</b> focuses on conditioning, breathing, joints and core. You can take this at your pace and will find this a blend of stretch and strength.</div>
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The <b>Mixed Hit</b> is muscle focused, like a circuit and works well with exercise bands which can be travelled along with you in most situations.</div>
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No Excuses ;)) enjoy!</div>
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For custom workout and nutrition plans to get your fall fitness in play, get ahead of the Resolutions and sign up at lindacusmano.com.</div>
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Anonymoushttp://www.blogger.com/profile/06728604257133973531noreply@blogger.com0tag:blogger.com,1999:blog-7294243476548251413.post-54660991823720349112016-09-30T09:14:00.001-07:002016-09-30T09:28:45.855-07:00Healing Herbs and Fit Flavors<div class="separator" style="clear: both; text-align: center;">
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Spice of Life</h2>
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Do you ever stop to think about the herbs and spices you use to cook? The more we lean toward natural holistic solutions toward health and maintaining wellness, the deeper we get into the benefits of the flavorings we use. I personally think its super cool how the smell, the shape, texture, beauty of these plants and seeds enhance that they are secret treasures.<br />
Being in the world of physique competitions means flavoring that aids in results and helps with the versatility toward a diet that can be limited, is a big factor.<br />
The range of their uses raw, cooked, dried, fresh, plant and seed form is amazing. Many can be grown at home even indoors. Combinations can add even more flavor profiles to your meals.</div>
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<a href="https://1.bp.blogspot.com/-5NPHz08D-oc/V-w7VNFFA6I/AAAAAAAABcY/J_gKlf_BFTs-yrDraZhtyLt7gyJKO8TZwCEw/s1600/20160926_134327000_iOS.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: center;"><img border="0" height="476" src="https://1.bp.blogspot.com/-5NPHz08D-oc/V-w7VNFFA6I/AAAAAAAABcY/J_gKlf_BFTs-yrDraZhtyLt7gyJKO8TZwCEw/s640/20160926_134327000_iOS.jpg" width="640" /></a></div>
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The highlight is the medicinal properties and when taken in a diet consistently, can show impact over time. Many people want a quick fix and rather get the concentrated processed versions in supplement form and that is fine, there are differing needs or reasons for that and if that is the easiest way then its better than nothing.</div>
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I like to advocate the use of these items in pure form and into the diet if possible. Many of our ancestors knew this but they lived off the land and depending on where you are from you may benefit greatly for using those same herbs from your heritage as it is relative to your native bloods. </div>
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Back to today, we have some very basic herbs and spices we use daily. If you know more about the benefits you may choose to use them more often. There is no lack for ideas and creativity finding an ease in accessibility to those ideas in seconds within a few keystrokes.</div>
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Here is a brief rundown of common spices and herbs. You can find hours of reading on each of these if you are partial to any in particular and wish to learn more. You will now look at the Chia herb garden with a new appreciation ;))</div>
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<b>Parsley</b></div>
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One of my favorites to add to everything. This has properties to help with stomach, digestion and in turn, also your breath. This is an alkalizer and will help avoid water retention while aiding in your fat loss efforts. Dried versions are fine but are not 'live' any longer. The best bang for your buck is to use a bunch or 2 in a juice.</div>
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There are a few types of parsley but they all hold the same properties, just a different leaf shape or size. The old habit of using this as a garnish was originally meant to eat after your dinner as a palette and breath cleanser post meal. Essentially it's not just a pretty green on your plate.</div>
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This anti-inflammatory herb has a punch of vitamins and minerals, read more about parsley and its benefits as one of the healthiest foods in the world at these links </div>
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<a href="http://www.medicalnewstoday.com/articles/284490.php" target="_blank">Parsley Facts and Research</a> </div>
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<a href="http://www.care2.com/greenliving/7-surprising-health-benefits-of-parsley.html" target="_blank">7 Surprising Health Benefits of Parsley</a></div>
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<b>Basil</b></div>
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A mainstay in Italian cooking, you can now find basil in deserts and drinks as well. The types of basil can vary in color and strain coming in beautiful hues of greens and purples. This is an alkaline herb but also an antibacterial. Like parsley this herb is also touted as one of the healthiest foods in the world. Read more about this nutrient dense herb and its science here <a href="http://www.medicalnewstoday.com/articles/266425.php" target="_blank">Basil Facts and Research</a></div>
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<b>Oregano</b></div>
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This herb has been tapped into and has been used even in the condensed form of oregano oil, taken daily. Nothing new to the past generations but hit the market like fire in the 90s and is still going strong. Like basil. this one has antibacterial properties. Used over the centuries in food and medicine for things like acne and dandruff as well as respiratory, gastrointestinal and urinary to name a few.</div>
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There is no question that this one makes a huge difference to so many dishes, widely used in a high percentage of cooking. Read more facts here <a href="http://www.medicalnewstoday.com/articles/266259.php" target="_blank">Oregano Research</a> and here <a href="http://articles.mercola.com/sites/articles/archive/2014/02/01/oregano-health-benefits.aspx" target="_blank">Dr.Mercola on Oregano</a></div>
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<b>Bay Leaf</b></div>
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I have a huge bay leaf tree and it was hearty, easy to grow, almost on its own. Usually used in dried, whole leaf form, you can find this in soups, stews, roasts and most hearty foods. Works very well with Mediterranean flavors but used throughout many cuisines. This one has been used to treat cancer, sweating, hair, skin, joints as well as having uses in cosmetics and toiletries. Read more about Bay Leaf facts here <a href="http://www.webmd.com/vitamins-supplements/ingredientmono-685-bay%20leaf.aspx?activeingredientid=685&activeingredientname=bay%20leaf" target="_blank">Bay Leaf Facts</a></div>
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<b>Cayenne</b></div>
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Used to help colds, believed to relieve joint pain and proven as helpful in a poultice for a sore tooth. Mainly used in savory foods it is also used in some deserts. Its a great and healthy alternative to mix up your peppers. Pepper generally has benefits, no matter if white ground, pink peppercorn, fresh cracked or chili flake. Heat is very popular, more than ever, with benefits left right and center.</div>
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Read more about cayenne pepper science here <a href="http://www.webmd.com/vitamins-supplements/ingredientmono-685-bay%20leaf.aspx?activeingredientid=685&activeingredientname=bay%20leaf" target="_blank">Cayenne Pepper Facts</a><span id="goog_1082779161"></span><span id="goog_1082779162"></span><a href="https://www.blogger.com/"></a><span id="goog_1082779158"></span><span id="goog_1082779159"></span><a href="https://www.blogger.com/"></a></div>
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<b>Rosemary</b></div>
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Say goodbye to honey roasted peanuts at your gastropubs and make room for the new fun rosemary roasted almonds. Rosemary and rock salt is another combo you will find on bagels and all sorts of treats. Another hearty plant, I had a tree of this, its also excellent in home made aromatherapy and joint oils or foot massage oils therapeutically. The focus on this herb is the neurological and digestive aid properties. Anti aging is another you will see when you read up on the facts with this herb here <a href="http://www.medicalnewstoday.com/articles/266370.php" target="_blank">Rosemary Facts</a></div>
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<b>Cinnamon</b></div>
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Sweet or savory, cinnamon is everywhere. A common sprinkle spice that can be safely used by most and especially appreciated by those who limit sugars and sodium. There is a few types but the most common is the less expensive version. Widespread use of this is common and has been applied to MS, HIV, chronic wounds, alzheimer's, and diabetes. I bet you had no idea how good this stuff is for you, but now you know, read more here <a href="http://www.medicalnewstoday.com/articles/266069.php" target="_blank">Cinnamon as medicine</a></div>
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Don't be afraid to get spicy and now when you use these spices and herbs, you can discover and research more of them. I added a few pictures with other herbs and some teaser info but I do encourage you to read up on one every so often and open up your cuisine repertoire while establishing stronger wellness habits into your diet through these power foods! Science has been playing with cross strains of herbs which is not gmo, so its safe to try them.</div>
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You will find many of these are encouraged in my meal plans to help with fat loss, making healthy fat free foods a pleasure rather than a strict must.</div>
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Sign up and try out a meal plan at www.lindacusmano.com and watch out for and click to visit my <a href="https://www.facebook.com/liftwithlinda" target="_blank">facebook </a>page videos where I will be giving away some of my workout and nutrition ebooks to lucky winners.</div>
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<br />Anonymoushttp://www.blogger.com/profile/06728604257133973531noreply@blogger.com0tag:blogger.com,1999:blog-7294243476548251413.post-91234207883060089752016-09-26T08:39:00.000-07:002016-09-26T09:20:50.418-07:00Basic Stretches Sheet for you<h2>
Basic Stretch Sheet PDF</h2>
Here is a simple handout you can use to get some stretches in daily. Fit them in when you can through the day or do them in a session after a workout. If any of the specific areas shown in the stretches are a problem issue then focus on at least doing that stretch a few times in your day.<br />
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It is much easier to stretch when you are warm so after moving around or walking rather than getting up from sitting and getting into the stretches. If you have no choice but to do them cold then go easy, allow time for the stretch to extend slowly, don't force or push. Keep it comfortable.<br />
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Enjoy!<br />
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I have several specific stretch sheets I will apply to you with your program when you sign up at lindacusmano.com for you training and nutrition program customization. Join today, try a month and see the results for yourself.<br />
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<iframe height="820" src="https://drive.google.com/file/d/0BzAZWRZ8Tj5TWGNUcTJhVDAyTXc/preview" width="640"></iframe>Anonymoushttp://www.blogger.com/profile/06728604257133973531noreply@blogger.com0tag:blogger.com,1999:blog-7294243476548251413.post-9255899891545700712016-09-23T05:40:00.002-07:002016-09-26T09:20:33.009-07:00Tips for Sleek Cut Curves <div class="separator" style="clear: both; text-align: center;">
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<a href="https://1.bp.blogspot.com/-bUBYDqWbVUw/V-Rp--ZFQyI/AAAAAAAABbE/14GA6aZEZxkRQZ72ecpA3rc4_cMo2r1VACLcB/s1600/core%2Bmagazine.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="640" src="https://1.bp.blogspot.com/-bUBYDqWbVUw/V-Rp--ZFQyI/AAAAAAAABbE/14GA6aZEZxkRQZ72ecpA3rc4_cMo2r1VACLcB/s640/core%2Bmagazine.jpg" width="492" /></a></div>
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<span style="font-size: x-large;"><i><b>All the curvy ladies </b></i></span></blockquote>
<span style="font-size: large;">... are you looking to get a bit more sleek, add some cuts while keeping the curves you love? </span><br />
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Here are a few Diet Dos & Training Tweaks for you to apply.<br />
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Small simple changes work wonders but you must be consistent, you have to allow the time by keeping 'on track' over a few weeks steady to really see the impact of your work. Commitment.<br />
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<span style="font-size: x-large;">Diet Dos</span></h2>
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<li><b><i>Make sure to vary the fats in your weekly diet</i></b>. Cutting fats down too much can make you weak, tired and stringy. Do not hesitate to use some omega oils, avocado, nuts and plenty of fish in the meal choices each day. This helps the fuller round looking muscle with some tone without getting too striated (fats can be used for this too if you are applying it that way, here we are not).</li>
<li><b><i>Eat every 2-3 hours</i></b> even if some of those hits are just a handful of nuts and a piece of fruit.</li>
<li><b><i>Water is key for everything</i></b>, all the goals, so it helps with this too. You are not seeking a bloated look, but a full one so don't be afraid to get a gallon of water in per day on average so that you are super-hydrated and the body has no reason to hang onto water. If you are getting fruits and veggies in daily then you are supplying in minerals and if you take supplements then even more reason for the higher water intake. Keep the machine flowing for peak, full, toned, curves. Your degree of cut will depend on the carbs. If you take in starches mainly from produce you stay leaner. If you add grains in you may find a fuller look with a nice degree of lean.</li>
</ul>
</div>
<br />
<span style="font-size: x-large;"><b>Training Tweaks</b></span><br />
<br />
<ul>
<li><i><b>Choose compound exercises</b></i> (ones that hit more than one muscle group in the same movement, non isolated) or combo exercises to maximize your time and effort while fat burning. For example combine pop squats with alternating lunge leaps. The benefit to this particular combo is working the leg all the way around and hitting from the lower back down to the calves by moving forward and back with a unilateral movement coupled with a side or lateral movement.</li>
<li><i><b>Choose days to work lighter</b></i> so that you can take a fuller range of motion in the movement and work on a moderate rep pace of 1-2-3 / 1-2-3-4. This count being 3 on the force part of the exercise or the concentric, the lifting phase. The 4 count is the negative or the letting go phase when you return to begin your next rep. Pause at each phase, the up and the down so to speak, just for a one beat count. Watch your pump fill your shape right away. With this style you would do the exercise very strictly in form maxing out the range of the joint being worked.</li>
<li><b><i>Choose days to work in movement with little rest</i></b>, keep the static exercises and holds like planks for the end or another session. You want this day to be very little rest, making sure you pace yourself. You want to keep moving so you can't gas out but can't be lax. This is not a hi/lo but a constant.</li>
</ul>
If you are not already applying these, try it out for a shift in your body composition toward that hard curvy look.<br />
My Bosu Booty exercise plan maybe an ebook you want to have on hand to excel in your curve sculpting at a super low price point. Click the link below to read the details or view other ebooks that may fit toward your goals. Take out the guess work, get your gear on and sweat yourself into your dream body.<br />
<a href="http://bodyrushpersonaltraining.com/products/bosu-booty-exercise-plan" target="_blank">http://bodyrushpersonaltraining.com/products/bosu-booty-exercise-plan</a><br />
<br />
<br />Anonymoushttp://www.blogger.com/profile/06728604257133973531noreply@blogger.com0tag:blogger.com,1999:blog-7294243476548251413.post-33267673643353449782016-09-02T13:11:00.002-07:002016-09-02T13:15:43.547-07:00Modeling Comeback and Hot NEW Yoga Wear Ceres8<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-neK2UIawMVQ/V8kNlygC52I/AAAAAAAABaU/NChnwzuIxAE1MdVRPGznuca8V-L_OjJHgCLcB/s1600/20160902_052314000_iOS.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="425" src="https://1.bp.blogspot.com/-neK2UIawMVQ/V8kNlygC52I/AAAAAAAABaU/NChnwzuIxAE1MdVRPGznuca8V-L_OjJHgCLcB/s640/20160902_052314000_iOS.jpg" width="640" /></a></div>
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<i><span style="font-size: large;">Theres a new contender in the yoga wear / fitness apparel market</span>.</i><br />
<br />
<b>Ceres8</b> working painstakingly since Ive know them, for a year now, toward perfecting a line of affordable and accessible clothing in fitness and yoga. <br />
<br />
Active wear can be daunting in many ways from cost, durability to funciton and fashsion.<br />
Ceres8 starting with the release of its yoga line with prototypes crafted from fabrics personally chosen by the Ceres8 founder. Style, fit, fabric, design, right down to the creation of patterns all hand approved, traveling to China, Spain and Brazil.<br />
<br />
The sets shown today are from the Spain creation.<br />
This is just the begining, starting the launch with yoga pants and tops that will cause the well-known competitors to stand and take note!<br />
<br />
Im excited to be chosen to test out this line and love the look and feel. I have been out of the modeling scene for a few years due to personal life stuff although had a few model gigs come about during that time but I am so excited to be back into it. I can't wait to strut it out in the other prototypes coming!<br />
<br />
The fabric feels amazing to the touch, fits snug yet feels like comfortable, light second skin. It covers well and is very well made.<br />
It holds the body in a flattering way with its stitching, showing symmetrical to the body in pattern and design. This highlights and flatters rather than accenting any areas most women are concerned of. <br />
Free moving is how these sets feel and I absolutely love it! The hold is firm but not binding.<br />
<br />
Get yours at <a href="http://www.ceres8.com/" target="_blank">Ceres8</a>, you will be shocked at how afforadable this line is. Be one of the first to order this unique new line and wear it before everyone else!<br />
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<a href="https://1.bp.blogspot.com/-bjLKl9e4m4w/V8kNuATwcmI/AAAAAAAABaY/JiDpJRZq9iUT8BSEJB6IzD341_F7JGpRwCLcB/s1600/20160902_052554000_iOS.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="425" src="https://1.bp.blogspot.com/-bjLKl9e4m4w/V8kNuATwcmI/AAAAAAAABaY/JiDpJRZq9iUT8BSEJB6IzD341_F7JGpRwCLcB/s640/20160902_052554000_iOS.jpg" width="640" /></a></div>
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<br />Anonymoushttp://www.blogger.com/profile/06728604257133973531noreply@blogger.com0tag:blogger.com,1999:blog-7294243476548251413.post-17172310825490017402016-08-31T20:28:00.000-07:002016-08-31T20:28:00.970-07:00Free Workouts & Cooking Demos Via Live FeedWith the new live feed features coming up in most social media, everyone is taking advantage of the fun but its a great tool for more. <br />
Here are 3 live feed videos I took for my 3 facebook pages, links below ;))<br />
I will be planning events in my facebook pages where you can join in at a specific date and time planned ahead, and work out with me for free! If you cannot attend a certain live feed, the videos will remain posted on my paegs for you to view and try out at your convenience.<br />
I will introduce you to cool new exercises, combos, functional and time effective moves to help you change things up and max your results.<br />
I will also post some nutrition live feeds in the future as well.<br />
If you follow along live, I can try to answer your live questions via comments. <br />
<br />
So during my workout today I featured 3 exercises live:<br />
First I fed live to my <a href="https://www.facebook.com/linda.cusmano" target="_blank">personal Facebook page</a> with one of my workout exercises, one armed advanced pushups but I also showed some variations so that those who can't do them can learn, and those who can, will have an advanced version. Progressions from beginner to advanced are shown.<br />
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dzDPlhZxepf6Gw9B1kkOh9S0NzFhRLl5CRlBG_jhQLLAF1xskRy-2uBQsz0bEccG-sPsh1MZJfusGyvkhF4bQ' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div>
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Next I went to my <a href="https://www.facebook.com/liftwithlinda" target="_blank">Athlete Fan page</a> which is recent about a year. Here I shared a live feed during part of my workout to feature Vsits for Abs / Core. I always get asked about abs, most of it is diet and lower body fat percentage but this is how you get them sculpted and toned. Ab muscle needs size to show, just like the other muscle. When I first began in fitness I had a 24 inche waist, now its 26-27 yet still looks 24.<br />
This is an advanced exercise and I did cover the beginner version as well as other variations.<br />
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dzemG8PNK4tcR4q336zMEyWMt0qxhDQzYft3wG0D6BzQOFPFg8kLzqisFoMUn2Cikh129EAJ5ZjyTCGCPdeMw' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div>
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The last live feed feature I chose to share for my <a href="https://www.facebook.com/fitnessfigure" target="_blank">Fitness Figure FitPix page</a> was Pistol squats. Again I cover the variations so that anyone can learn these or excel if they already can do them.<br />
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dyIV0v6mOLVXraFN35fpfosceR-78z8TaUqosQ4zJL7JM3LfrnQLWonMpfWlQrXWaOfU5EoFMRo4J8sb_561g' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div>
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Try some of these out and let me know how it goes. Add some spark to your workout and challenge yourself!</div>
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Keep your eyes out for posted events where I will let you know ahead of time when I plan some live foods covering cooking demos for nutrtion and more exercise and fitness feeds ;)))</div>
<br />Anonymoushttp://www.blogger.com/profile/06728604257133973531noreply@blogger.com0tag:blogger.com,1999:blog-7294243476548251413.post-55163832945649999452016-08-27T07:58:00.003-07:002016-08-27T07:58:48.027-07:00Fitness Challenges free to join in!<div style="text-align: center;">
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<a href="https://1.bp.blogspot.com/-r_jmciY250g/V8EN3p4LEKI/AAAAAAAABRs/u5vaO398-pgk3dXAUSLEjmj5QPAgNgW3gCLcB/s1600/20160609_012334000_iOS.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://1.bp.blogspot.com/-r_jmciY250g/V8EN3p4LEKI/AAAAAAAABRs/u5vaO398-pgk3dXAUSLEjmj5QPAgNgW3gCLcB/s200/20160609_012334000_iOS.jpg" width="200" /></a><a href="https://1.bp.blogspot.com/-9-e9zvehStg/V8EPmF4NfCI/AAAAAAAABR4/kWfYm_ZMKa0x-tpw7-sE-91WEWgKXCNhwCLcB/s1600/20160819_034334000_iOS.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="640" src="https://1.bp.blogspot.com/-9-e9zvehStg/V8EPmF4NfCI/AAAAAAAABR4/kWfYm_ZMKa0x-tpw7-sE-91WEWgKXCNhwCLcB/s640/20160819_034334000_iOS.jpg" width="274" /></a><br />
<span style="font-size: large;"><i><b>My new website</b></i></span><br />
<br />
is up and launched as I ramp up my Online Fitness and Weight Loss system, meanwhile putting one-on-one personal training on hold for now.<br />
<br />
I am looking at motion forward with life, home, and business so as I look at my amazing options and opportunities, I am taking mainly online clientelle for the time being. We shall see where the wind takes me.<br />
<br />
There are amazing inspired ideas in play toward where my business and career direction may go but I will only share once I have secured some definates. I am not settled on any choices yet. Besides, why not do it all and have it all!<br />
<br />
In the meantime, come Lift with Linda, sign up with my amazing new program which you can read more about and join at <a href="http://lindacusmano.com/">lindacusmano.com</a><br />
<br />
I will also be holding free Fit Challenges so check back often, click on the Motivation tab in the main menu at my site and take the challenge!<br />
<br />
Now that my marketing, media and online stuff is streamlined keep your eyes out for posting about the exciting events and opportunities coming up as I expand my Fitness in new ways. <br />
<br />
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<a href="https://4.bp.blogspot.com/-fKGSyZXGWkc/V8EO6QuilcI/AAAAAAAABR0/rK-0klDSs3QLZCoidx7tp4WE0t-sirVJgCLcB/s1600/20160821_043146000_iOS.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://4.bp.blogspot.com/-fKGSyZXGWkc/V8EO6QuilcI/AAAAAAAABR0/rK-0klDSs3QLZCoidx7tp4WE0t-sirVJgCLcB/s640/20160821_043146000_iOS.jpg" width="552" /></a></div>
Anonymoushttp://www.blogger.com/profile/06728604257133973531noreply@blogger.com0tag:blogger.com,1999:blog-7294243476548251413.post-55030539987672760652016-07-11T14:27:00.000-07:002016-07-11T15:03:36.907-07:00Next Comes National Fitness Championships 2016<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-bCZHa-R_jKU/V4QMqo_AiuI/AAAAAAAABRI/eeKg78thKh4DD3Lat7vlarjWhUfa9j7-ACLcB/s1600/SL5_0921.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://1.bp.blogspot.com/-bCZHa-R_jKU/V4QMqo_AiuI/AAAAAAAABRI/eeKg78thKh4DD3Lat7vlarjWhUfa9j7-ACLcB/s400/SL5_0921.jpg" width="266" /></a><a href="https://4.bp.blogspot.com/-rRJH0K9QM6w/V4QMoOxyPrI/AAAAAAAABRE/ItYvNc6XUx40-pM2w3EXHjsZOo0q09XJwCLcB/s1600/SL5_1798.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://4.bp.blogspot.com/-rRJH0K9QM6w/V4QMoOxyPrI/AAAAAAAABRE/ItYvNc6XUx40-pM2w3EXHjsZOo0q09XJwCLcB/s400/SL5_1798.jpg" width="266" /></a></div>
<br />
If you have been following my contest blog here, you saw all my layout plans for comp, which were very sound and relative...........and never executed. I had to focus on just eating period so following any diet plan was not happening. I jogged twice through May and June, walked though my routine and marked it a few times but never did it in studio full out, first time was on stage. I never lifted a weight during those 2 months, I was losing weight again too fast, hit 110 and had to chill out.<br />
<br />
Needless to say I forget a lot of my routine during pre judge and was not fully feelling it, I was thinking. I freestyled the parts through I forgot and still managed to get a 2nd placing giving me the opportunity to take the next month to prepare for Nationals in which I know I can make a big improvement in my routine, the skills and my body. My years of experience and the vibe of MJ got me through this BC Fitness Championships for 2016.<br />
<br />
Now I will go to Nationals on Aug 11 I believe. Its here in Vancouver, well New West but local enough. This is a huge plus for me.<br />
<br />
I will keep you posted on things here. I am working less as I transition into some new adventures in life. <br />
I was going to go from my gym to a new location shifting partnerships into an East Van location but at this point I am unsure if I wish to stay in Vancouver and may be looking at taking my new adventures elsewhere, or a few elsewheres. <br />
<br />
I will focus on my online services while I am deciding what direction I choose to take. I will continue to train people with workout programs and meal plans thorugh lindacusmano.com.<br />
<br />
For now, I prep for comp next month, contnue to see what comes that will help me choose my path forward in all the big areas of my life and enjoy the blessing of freedom and ease that is now my life.<br />
<br />
<br />Anonymoushttp://www.blogger.com/profile/06728604257133973531noreply@blogger.com0tag:blogger.com,1999:blog-7294243476548251413.post-51026741552937672672016-05-31T20:34:00.001-07:002016-05-31T20:34:19.493-07:00June Fit Comp Prep 5 Wks OUT!<div class="separator" style="clear: both; text-align: center;">
<a href="https://3.bp.blogspot.com/-p0WPNhdC8LE/V05RBpMnDSI/AAAAAAAABPo/i52ch8X7eJMtKL1VX89w3OUnjBEj2_4PwCKgB/s1600/20160601_030410000_iOS.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://3.bp.blogspot.com/-p0WPNhdC8LE/V05RBpMnDSI/AAAAAAAABPo/i52ch8X7eJMtKL1VX89w3OUnjBEj2_4PwCKgB/s640/20160601_030410000_iOS.jpg" width="640" /></a></div>
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<span style="font-size: large;">May Report</span></div>
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Lets not talk about May, lol, it was a wash. </div>
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<b>Diet:</b> I basically did not eat enough so did not follow my diet properly although ate clean just not enough. Water, none.</div>
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<b>Training: </b> hmmmm, 2 jogs? My stats still sit same as my last post with stats. </div>
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Muscle don't look as full atm but as I train through June and practice my routine, finally……. I know my body will harden and pump. My contest weight coming in is the question, it maybe on the lighter side, but even with a hard May of training and eating I would maybe be 5 lb up and a lil firmer today.</div>
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Routine music due tomorrow, choreo and practice asap..... </div>
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<span style="font-size: large;">More Great News......</span></div>
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The reason behind my lag in May is going to be the topic of a future post…..its an awesome progression for my life and business, as well as another dream or goal checked off my list. </div>
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I will absolutely share more of this great NEWS soon! ;)))</div>
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<span style="font-size: large;">Conditioning Update</span></div>
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My legs have come back and evened out, not tree trunks yet lol but I look solid again with my symmetry closer to my norm. </div>
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The main concern will be firming the glutes and lifting them more. And so for June training I will be adding in <b style="text-decoration: underline;">100 squats 4x week.</b> </div>
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1 set of 10 of 10 different specific squat exercises that I know will do what I need and fast. I won't need heavy weight and can do this anywhere anytime. </div>
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<span style="font-size: large;">100 Squats 10x10</span></div>
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I am posting a demo pic of each of these squats for anyone looking to build and firm the glutes quickly, no heavy weights needed and usually not used for most of these exercises. </div>
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This 100 squat program you are welcome to use, copy and try. See it posted at the end.</div>
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These choices for movement are a little bit more isolated although some can be used with heavy lifts like the front squat, suitcase squat and sumo squat. Add it in 1-3 times per week.</div>
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<span style="font-size: large;">June Rundown Training & Meal Plan</span></div>
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First I will give you a rundown of my program for June. My pre comp week is a program on its own and changes from this one, come end of June. </div>
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I have used this diet in the past, it was slightly tweaked from something that Mike Davies had given me quite a few years ago. </div>
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Its catered to me, my needs and preferences as I have personalized this. </div>
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I find this easy to eat and follow, at least I did. </div>
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Now coming out of anorexia eating is a daily push but I am eager to try and see if I can get all this in. I know if I do ... my body will respond hard and fast because its been so deprived for the last few years. </div>
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<b><span style="font-size: large;">NUTRITION PLAN </span></b></div>
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<i>Linda Cusmano </i></div>
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<i>June 2016 </i></div>
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<span style="background-color: white;">WAKE UP:</span> Drink 16 oz of water / vitamins/fat burn-energy (I may not need this or just do coffee instead, with cream)/3 Grapefruit wedges </div>
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TRAIN/CARDIO: 60 mins cardio (the type and intensity will depend on how skinny I am or if I need more leaning, this comp prep I seem to be lean easy and not need much cardio, do not want to come in too stringy) </div>
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MEAL ONE: Eat 2 Tbsp of cream of rice with 4 egg whites </div>
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MEAL TWO: Eat 3 oz of tuna with 1-2 peperonccinni and 10 almonds </div>
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SNACK: Eat 3 large strawberries and 2 pineapple chunks </div>
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MEAL THREE: Eat a 2 cup Romaine lettuce salad (or spinach) with 1/2 cup green beans with balsamic vinegar </div>
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MEAL FOUR: Eat 4 oz of cod (or snapper/halibut/bass) with a squirt of lemon with 8 asparagus spears </div>
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CARDIO: at least 40 minutes of additional cardio four nights a week. (this maybe routine work or the 100 squat addition instead, if I am cutting cardio down, if not it will be in addition to) </div>
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MEAL FIVE: Eat another 3 oz of tuna (or on occasion, chicken) with 8 asparagus spears and 3 oz yam </div>
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SNACK: Drink a 30 gram low carb low fat protein shake of your choice or eat 5 egg whites </div>
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TAKE DAILY (for now) </div>
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<ul>
<li>€ Take (geranium) (This is a leaner, sold in the US, its actually great for asthma, not sure I will need this, not on it now) </li>
<li>Take 400 mgs of Vitamin E </li>
<li>Drink a minimum of 2.0 gallons of water daily </li>
<li>Whole, organic, or fresh foods are better than frozen, frozen is better than canned </li>
<li>7 to 9 hours of sleep per night and 8 to 10 on the weekends if at all possible </li>
<li>Take a recommended dose of Milk Thistle daily for next four weeks,. </li>
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***I never sleep more than 7 hours, my body just doesn't.</div>
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Here is week one of June, I will post each week through June. Cardio is listed in the meal plan and the addition would be 5 days per week, 30-60 mins routine practice, 100 squats program 4xwk. </div>
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<span style="font-size: large;"><b>June 2016 Training </b></span></div>
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<i><b><u>Wk1 </u></b></i></div>
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<b>LEGS </b></div>
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4 x 10 Leg curl ss 4 x 6 Stationary weighted lunges </div>
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4 x 10 Leg extensions ss 4 x 10 Adductor (cable) </div>
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6 x 15 WS hack squats </div>
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4 x 10 Straight leg deads ss 4 x 30 Jump lunges </div>
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<b>SHOULDERS</b> </div>
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3 x 15 Rear delt laterals </div>
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4 x 10 Up-right row/1/4 lateral combo </div>
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4 x 10 One arm cheat lateral ss 4 x 6 Heavy one arm d-bell press </div>
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4 x 10 Shrug/Front raise combo ss 4 x 6 Pop push ups </div>
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4 x 10 Arnold press </div>
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<b>BACK </b></div>
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4 x 10 Lying one rows </div>
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4 x 10 RG Pull downs </div>
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4 x 15 Sumo deadlifts ss 4 x 6 Heavy seated rows </div>
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4 x 10 D-bell row </div>
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4 x 10 NG Pull downs </div>
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3 x 15 Squat thrust bench hop ups </div>
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<b>ARMS </b></div>
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6 x 6 CG Bench superset 6 x 10 Bench dips </div>
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4 x 10 D-bell skull crushers/sit up kickback combo </div>
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4 x 15 CG push downs ss 4 x 10 Lying cable curls </div>
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3 x 15 Over head d-bell ext ss 3 x 15 Preacher curls </div>
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4 x 10 D-bell hammer curls </div>
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4 x 15 Straight bar curls </div>
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<b>CHEST </b></div>
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6 x 10 Incline press </div>
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3 x 10 Incline flies ss 3 x 6 Heavy peck deck </div>
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4 x 10 D-bell pullovers/Pike up combo </div>
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3 x 15 Pressouts </div>
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4 x 15,12,10,6 cable cross overs </div>
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3 x 10 Walkout push ups </div>
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End this workout with 10 minutes of ab work </div>
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Obviously some of these will be confusion to you, some of the abbreviations and exercises as well as some having names that can be one of various exercise modifications. </div>
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*Please do not take this meal and training program thinking you can just apply it to yourself, and that you can do it properly and understand it. I post it to give you some ideas you can take and to see the format and style that is working for me right now.</div>
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<span style="font-size: x-large;">100 Squats</span></h2>
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<b><u>1x10 of each</u></b></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://4.bp.blogspot.com/-ZKtM0qyGW0A/V05VThBCcSI/AAAAAAAABP0/Xjd1Wbsbw88qFGg6w_7Z0gJ5UGY2gf_8gCLcB/s1600/20160601_015711269_iOS.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://4.bp.blogspot.com/-ZKtM0qyGW0A/V05VThBCcSI/AAAAAAAABP0/Xjd1Wbsbw88qFGg6w_7Z0gJ5UGY2gf_8gCLcB/s320/20160601_015711269_iOS.jpg" width="216" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Gauntlet Squat</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://3.bp.blogspot.com/-cSHQNfTpC3s/V05VTln9ODI/AAAAAAAABP4/4j9VVFFzXx0pX_B00IDuHqFrtM3rMUYzQCLcB/s1600/20160601_015853808_iOS.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://3.bp.blogspot.com/-cSHQNfTpC3s/V05VTln9ODI/AAAAAAAABP4/4j9VVFFzXx0pX_B00IDuHqFrtM3rMUYzQCLcB/s320/20160601_015853808_iOS.jpg" width="299" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Doorway Pistol Squat</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://4.bp.blogspot.com/-l94ITQECou0/V05VTunJa7I/AAAAAAAABQA/wPvgYGphU0s3knIr-QseIJVRQn9NEa0rgCLcB/s1600/20160601_015938863_iOS.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://4.bp.blogspot.com/-l94ITQECou0/V05VTunJa7I/AAAAAAAABQA/wPvgYGphU0s3knIr-QseIJVRQn9NEa0rgCLcB/s320/20160601_015938863_iOS.jpg" width="208" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">DB Front Squat</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://4.bp.blogspot.com/-oCOozqo-RF4/V05VT8KpnoI/AAAAAAAABP8/krDSMW68SogvphxwWVdICD6GZBGsSOXIwCLcB/s1600/20160601_015959626_iOS.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://4.bp.blogspot.com/-oCOozqo-RF4/V05VT8KpnoI/AAAAAAAABP8/krDSMW68SogvphxwWVdICD6GZBGsSOXIwCLcB/s320/20160601_015959626_iOS.jpg" width="170" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">DB Overhead Squat</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://3.bp.blogspot.com/-Pth9d07y4II/V05VT41b87I/AAAAAAAABQI/O3cUp_SCllUX_jry_dCEjhckwEvr_BENQCLcB/s1600/20160601_020158295_iOS.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="298" src="https://3.bp.blogspot.com/-Pth9d07y4II/V05VT41b87I/AAAAAAAABQI/O3cUp_SCllUX_jry_dCEjhckwEvr_BENQCLcB/s320/20160601_020158295_iOS.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Doorway Ski Squat</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://3.bp.blogspot.com/-4L3ByzEc2SA/V05VUAZE2CI/AAAAAAAABQE/gO82FTUShn4aP1A5mOPFLWNHRMeNK8GcgCLcB/s1600/20160601_020346450_iOS.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://3.bp.blogspot.com/-4L3ByzEc2SA/V05VUAZE2CI/AAAAAAAABQE/gO82FTUShn4aP1A5mOPFLWNHRMeNK8GcgCLcB/s320/20160601_020346450_iOS.jpg" width="196" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Suitcase Squat</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://3.bp.blogspot.com/-K56BiFWWr0s/V05VUAya5bI/AAAAAAAABQM/be7c3S4OXjwhvwfp6KoJpISx-aK9BrNWQCLcB/s1600/20160601_020520203_iOS.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://3.bp.blogspot.com/-K56BiFWWr0s/V05VUAya5bI/AAAAAAAABQM/be7c3S4OXjwhvwfp6KoJpISx-aK9BrNWQCLcB/s320/20160601_020520203_iOS.jpg" width="287" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Side Squat</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://3.bp.blogspot.com/-CIB34KTHV9c/V05VUYBypyI/AAAAAAAABQQ/0-EWk_rcRLITZ-O1S7Z7diovmyjRBKTqACLcB/s1600/20160601_020650026_iOS.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://3.bp.blogspot.com/-CIB34KTHV9c/V05VUYBypyI/AAAAAAAABQQ/0-EWk_rcRLITZ-O1S7Z7diovmyjRBKTqACLcB/s320/20160601_020650026_iOS.jpg" width="171" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sumo Squat</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://2.bp.blogspot.com/-bzTBbQd8ZBI/V05VUXK4oiI/AAAAAAAABQU/cOiFJcIKqiEu82YL1VThsFaFqz8Cd9HVQCLcB/s1600/20160601_020820664_iOS.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://2.bp.blogspot.com/-bzTBbQd8ZBI/V05VUXK4oiI/AAAAAAAABQU/cOiFJcIKqiEu82YL1VThsFaFqz8Cd9HVQCLcB/s320/20160601_020820664_iOS.jpg" width="175" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sissy Squat <br />(any old skoolers recall this one???)</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-quZXzNyYWsk/V05VUlT60DI/AAAAAAAABQY/ddjIZai7L7Yr6QkGU1Ejyku9IehIP1t7wCLcB/s1600/20160601_020835126_iOS.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://1.bp.blogspot.com/-quZXzNyYWsk/V05VUlT60DI/AAAAAAAABQY/ddjIZai7L7Yr6QkGU1Ejyku9IehIP1t7wCLcB/s320/20160601_020835126_iOS.jpg" width="271" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">ATG Squat</td></tr>
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If you do try this out, let me know after a week or 2 how it worked for you!</div>
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Have a great week and watch soon for my NEWS in my next post!</div>
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