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The Ultimate Hard-Body Exercise
Get a rock-hard body from head to toe, and ripped abs with this exercise!
A Look at the "Front Squat" (a shocking exercise not just for legs, however conjointly rock exhausting abs!)
As you will have already discovered, the squat is at the highest of the heap (along with alternative greats like deadlifts and clean and presses) jointly of the foremost effective overall exercises for exciting body composition changes (muscle gain and fat loss).
This is as a result of exercises like squats and deadlifts use a lot of muscle teams beneath an important load than nearly the other weight bearing exercises known to man. Squats and deadlifts use many muscles throughout your entire body to maneuver the load and conjointly to stabilize your body whereas doing the drill.
Hence, these exercises stimulate the best secretion responses (increasing fat-burning & muscle building human growth hormone, androgenic hormone, etc.) of all exercises.
Another weird fact: University analysis studies have even tried that inclusion of weighted squats into a educational program will increase higher body development, additionally to lower body development, even if higher body specific joint movements aren't performed throughout the squat. whether or not your goal is gaining lean muscle mass, losing body fat, building a powerful and useful body, or rising athletic performance, the essential squat and deadlift (and their variations) ar some of the last word exercises to accomplish this.
If you donât believe American state that squats and deadlifts ar the premise for a lean and powerful body, then plow ahead and be part of all of the opposite overweight folks pumping away senselessly for hours on boring cardio instrumentality and obtaining zero results!
Squats may be through with barbells, dumbbells, kettlebells, or perhaps simply weight. Squats ought to solely be through with free weights â" ne'er with a Smith machine! (This article shows why smith machine squats ar a alarming exercise for your body)
Side note: My program, the reality regarding Six Pack Abs contains the complete story on why machines ar therefore inferior and even doubtless DANGEROUS compared to free weights.
See What 5 foods to kill belly fat ( Clic Here For More Information )
The type of squat that folks ar most accustomed to is that the weight back squat wherever the bar is resting on the musculus trapezius muscles of the higher back. several skilled strength coaches believe that front squats (where the bar rests on the shoulders before of the head) and overhead squats (where the bar is fastened get into a snatch grip overhead throughout the squat) ar a lot of useful to athletic performance than back squats with less risk of lower back injury.
I feel that a mixture of all 3 (not essentially throughout constant section of your workouts) can yield the most effective results for overall muscular development, body fat loss, and athletic performance. Front squats ar moderately tougher than back squats, whereas overhead squats ar significantly tougher than either back squats or front squats. i will cowl overhead squats in an exceedingly future account issue.
If you're solely at home with acting back squats, it'll take you a number of sessions to become snug with front squats, therefore begin out lightweight. when some sessions of follow, you'll begin to feel the groove and be ready to increase the poundage.
To perform front squats:
The front squat recruits the abdominals to a far higher degree for stability thanks to the a lot of upright position compared with back squats. it's largely a lower body exercise, however is nice for functionally incorporating core strength and stability into the squatting movement. If you are doing front squats right, you will feel a tough contraction in your abs throughout these.
It may be slightly troublesome to find out a way to properly rest the bar on your shoulders. There ar 2 ways in which to rest the bar on the front of the shoulders.
In the 1st technique, you step beneath the bar associated cross your forearms into an âXâ position whereas resting the bar on the dimple that's created by the shoulder muscle close to the bone, keeping your elbows up high in order that your arms ar parallel to the bottom. You then hold the bar in situ by pressing the thumb aspect of your fists against the bar for support. this method may be a bit difficult and you would like to form bound to have the load resting on muscle and not bone!
Alternatively, you'll be able to hold the bar by putting your palms set about and therefore the bar resting on your fingers against your shoulders. For each strategies, your elbows should stay awaken high to stop the load from falling. Your higher arms ought to keep parallel to the bottom throughout the squat. decide that bar support technique is more well-off for you.
Then, initiate the squat from your hips by sitting back and down keeping the load on your heels as opposition the balls of your feet. Squat right down to a footing wherever your thighs ar close to parallel to the bottom, then press keep a copy to the beginning position. Keeping your weight a lot of towards your heels is that the key consider squatting to safeguard your knees from injury and develop robust injury resistant knee joints.
Keep in mind â" squats done properly truly strengthen the knees; squats done incorrectly will injury the knees. follow 1st with associate un-weighted bar or a comparatively lightweight weight to find out the movement. most of the people ar shocked however exhausting this exercise works your abs once you learn the right type.
You also have to be compelled to use a decent bit lighter weight on front squats compared to back squats. as an example, personally, i take advantage of regarding 250 lbs for eight reps on the rear squat, however on the front squat, i want to be around one hundred seventy five lbs for eight reps, therefore a decent bit lighter.
The Ultimate Hard-Body Exercise
Get a rock-hard body from head to toe, and ripped abs with this exercise!
A Look at the "Front Squat" (a surprising exercise not only for legs, but also rock hard abs!)
As you may have already discovered, the squat is at the top of the heap (along with other greats like deadlifts and clean and presses) as one of the most effective overall exercises for stimulating body composition changes (muscle gain and fat loss).
This is because exercises like squats and deadlifts use more muscle groups under a heavy load than almost any other weight bearing exercises known to man. Squats and deadlifts use hundreds of muscles throughout your entire body to move the load and also to stabilize your body while doing the drill.
Hence, these exercises stimulate the greatest hormonal responses (increasing fat-burning & muscle building growth hormone, testosterone, etc.) of all exercises.
Another weird fact: University research studies have even proven that inclusion of weighted squats into a training program increases upper body development, in addition to lower body development, even though upper body specific joint movements are not performed during the squat. Whether your goal is gaining lean muscle mass, losing body fat, building a strong and functional body, or improving athletic performance, the basic squat and deadlift (and their variations) are a couple of the ultimate exercises to accomplish this.
If you donât believe me that squats and deadlifts are THE basis for a lean and powerful body, then go ahead and join all of the other overweight people pumping away mindlessly for hours on boring cardio equipment and getting zero results!
Squats can be done with barbells, dumbbells, kettlebells, or even just body weight. Squats should only be done with free weights â" NEVER with a Smith machine! (This article shows why smith machine squats are a horrendous exercise for your body)
Which foods to kill belly fat ( Clic Here For More Information )
Side note: My program, The Truth About Six Pack Abs contains the full story on why machines are so inferior and even potentially DANGEROUS compared to free weights.
The type of squat that people are most familiar with is the barbell back squat where the bar is resting on the trapezius muscles of the upper back. Many professional strength coaches believe that front squats (where the bar rests on the shoulders in front of the head) and overhead squats (where the bar is locked out in a snatch grip overhead throughout the squat) are more functional to athletic performance than back squats with less risk of lower back injury.
I feel that a combination of all three (not necessarily during the same phase of your workouts) will yield the best results for overall muscular development, body fat loss, and athletic performance. Front squats are moderately more difficult than back squats, while overhead squats are considerably more difficult than either back squats or front squats. I'll cover overhead squats in a future newsletter issue.
If you are only accustomed to performing back squats, it will take you a few sessions to become comfortable with front squats, so start out light. After a couple sessions of practice, you will start to feel the groove and be able to increase the poundage.
To perform front squats:
The front squat recruits the abdominals to a MUCH higher degree for stability due to the more upright position compared with back squats. It is mostly a lower body exercise, but is great for functionally incorporating core strength and stability into the squatting movement. If you're doing front squats right, you'll feel a hard contraction in your abs during these.
It can also be slightly difficult to learn how to properly rest the bar on your shoulders. There are two ways to rest the bar on the front of the shoulders.
In the first method, you step under the bar and cross your forearms into an âXâ position while resting the bar on the dimple that is created by the shoulder muscle near the bone, keeping your elbows up high so that your arms are parallel to the ground. You then hold the bar in place by pressing the thumb side of your fists against the bar for support. This technique is a bit tricky and you want to make sure to have the weight resting on muscle and not bone!
Alternatively, you can hold the bar by placing your palms face up and the bar resting on your fingers against your shoulders. For both methods, your elbows must stay up high to prevent the weight from falling. Your upper arms should stay parallel to the ground throughout the squat. Find out which bar support method is more comfortable for you.
Then, initiate the squat from your hips by sitting back and down keeping the weight on your heels as opposed to the balls of your feet. Squat down to a position where your thighs are approximately parallel to the ground, then press back up to the starting position. Keeping your weight more towards your heels is the key factor in squatting to protect your knees from injury and develop strong injury resistant knee joints.
Keep in mind â" squats done correctly actually strengthen the knees; squats done incorrectly can damage the knees. Practice first with an un-weighted bar or a relatively light weight to learn the movement. Most people are surprised how hard this exercise works your abs once you learn the correct form.
You also need to use a good bit lighter weight on front squats compared to back squats. For example, personally, I use about 250 lbs for 8 reps on the back squat, but on the front squat, I need to be around 175 lbs for 8 reps, so a good bit lighter.
iPads: Wave Of The Future
iPads are truly unique and wonderful products. They have a myriad of wonderful features that consumers just go crazy for!
But iPads aren't just good for internet browsing, connecting with friends and checking the news!
iPads are also veritable money machines!
How, you ask? It all lies within iPad applications!
When the iPhone came out people started making applications by the millions and tons of people profited like crazy off of their new, unique apps.
Now that's happening with the iPad!
With more power, extra features and a larger screen resolution that the original iPhone the iPad provides a whole new playground for app developers to create groundbreaking new apps!
The best part is that YOU could be one of those people, and it doesn't require any programming or coding knowledge on your part!
I've created a special guide for people just like you and I who want to make money off of iPad apps but can't code or program to save our lives.
My guide with show you through the entire process from creating the app to submitting it and getting it approved by the iPad app store. I even teach you how to market it for maximum effectiveness!
There are millions and millions of dollars to be made on the iPad app market and you need to be a part of it! But you can't hesitate.
If the iPad market is anything like the iPhone market (which it is!) it will be over-saturated and extremely competitive in no time!
Strike while the iron is hot, I always say!
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Cheating because people are given wrong information from people who clearly don't know what they are talking about.
I didn't know this at the beginning, Until I actually sat down and looked into all the products in full.
It was not until I saw this amazing blueprint that I realized what good information is all about.
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This is a new, innovative product with the content to boot.
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Becoming successful with the Internet has never been so simple, every few minutes of going through this product, and WAM! A new insight pops to my head.
Now is the time for the novice, the new guy to step and be counted amongst the big players, the gurus, the guys who are successful with their the Internet.
Why spend vast amount of time, money and effort
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After all, there is a secret out there and I know you can benefit from it if you just knew it, that's for sure!
this product has shown me the key to success!
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If you are sick of the fog of wrong information, then this product is the tool you need to dispel it.
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If you're not rolling in dough from creating iPad apps and selling them online ... what gives?
You don't have all the time in the world to get into this ridiculously lucrative market!
In no time flat the iPad app market could become saturated with too many apps just like the iPhone market was!
Take advantage of this money-making opportunity while you still can! You're going to regret this like crazy later if you don't!
Making iPad apps is easier, faster and more profitable than anyone ever thought before.
You don't have to be a programmer to make a decent app anymore. Most of the time you can just hire a cheap programmer if you need any major programming done, and still make huge profits off your apps!
I've written a very comprehensive report that can tell you literally everything you need to know about making good iPad apps and profiting off them in the iPad application market!
The report is very easy to read and understand and requires minimal computer knowledge to take advantage of.
You could be making insane iPad apps that sell like hotcakes in just a few weeks, even less if you're a fast reader!
Like I said, this opportunity isn't going to last forever so you need to jump on this as soon as possible and get your money making apps out there fast.
Unique Lean-Body Workouts for Time-Crunched People: Super-Fast "Multi-Workouts" to do at Home or the Office
Warning: this style of workout is WAY different than anything you've ever tried before and may result in a dramatically leaner, stronger body so that your friends no longer recognize you in a matter of weeks!
Alright, I exaggerated about your friends recognizing you, but this workout is still great for busy people that always use the excuse that they don't have time to go to the gym, or even for the normal gym rat to try out for a few weeks to break out of a plateau.
Please keep an open-mind and don't worry so much about what other people think, because this is quite different and you may get some funny looks, but you'll get the last laugh with your new rock hard body! To be honest, most people are too self conscious to try something like this. If that's the case for you, then that's your loss.
Here's how it works (these workouts can be done at home or even in your office):
Instead of doing your traditional workouts of going to the gym 3-4 times a week and doing your normal weight training and cardio routines for 45-60 minutes at a shot... with this program, you will be working out for just a couple minutes at a time, several times throughout each day, 5 days/week.
The program will consist of only bodyweight exercises done for about 2-3 minutes, 6-8 times per day, throughout each day. Now obviously if you work a normal office job, you are going to have to not be shy about doing a few exercises in your office and having your cube-mates watch you. Actually, I've found that some people that have tried this have actually gotten their co-workers to join them!
If you have a private office, then you don't have to worry about anybody watching you. If you work from home, or are a stay at home mom, there's no reason you can't fit these in throughout the day while at home. If you end up having a busy day with meetings and so forth, and can only fit a couple of these 2-minute workouts in, then so be it, but try to get as many done each day as you can.
If you're on a normal 9-5 office schedule, I recommend doing your 2-minute workouts every hour, on the hour, with the exception of lunch. For example, you could try 9 am, 10 am, 11 am, 1 pm, 2 pm, 3 pm, and 4 pm.
Some of the bodyweight exercises that are the best to focus on are:
How to lose stomach fat ( Clic Here For More Information )
bodyweight squats (and variations)
pushups (and variations)
forward, reverse, or walking lunges
up & down a staircase if one is available
floor planks (holding the plank position from forearms and feet)
floor abs exercises such as lying leg thrusts, ab bicycles, etc.
one-legged bodyweight Romanian deadlifts
This list is not fully comprehensive, but I wanted to keep it relatively simple. If you know other good bodyweight exercises, you can add those to your routine also. If you want to keep it real simple and don't want to get down on the floor for anything, you can stick to squats, lunges, and pushups and still get great results.
The good thing about these workouts is that you do enough in 2-3 minutes to get your blood pumping, heart rate up a bit, a large portion of your body's muscles worked, and body temperature raised. However, it's usually not enough to break a sweat in only 2 or 3 minutes, so you don't have to worry about sweating in the office or where ever you may be. At most, you might just get a little moist on the skin.
Here's an example workout routine at home or the office (adjust the reps up or down based on your capabilities):
9 am - 10 pushups/15 bodyweight squats, repeat 1X for 2 sets
10 am - plank holds (hold the planks as long as you can taking short rest breaks for a total of 3 minutes)
11 am - 5 pushups/10 bodyweight squats, repeat for 4 sets
1 pm - plank holds (hold as long as possible in 3 minutes)
2 pm - 8 pushups/12 bodyweight squats, repeat for 3 sets
3 pm - plank holds (hold as long as possible in 3 minutes)
4 pm - max pushups/max bodyweight squats in one set (no repeat)
9 am - 6 fwd lunges each leg/6 rev lunges, repeat 1X for 2 sets
10 am - one legged bw Romanian deadlifts (RDL) 6 each leg/floor abs for 20 sec, repeat 1X for 2 sets
11 am - 3 fwd lunges each leg/3 rev lunges, repeat for 4 sets
1 pm - one legged bw RDL 3 each leg/floor abs for 20 sec, repeat for 4 sets
2 pm - 5 fwd lunges each leg/5 rev lunges, repeat for 3 sets
3 pm - one legged bw RDL 10 each leg/floor abs for 30 sec (no repeat)
4 pm - max fwd lunges each leg/max rev lunges in one set (no repeat)
In order to progress on these workouts, you could either add 1 or 2 reps to each set per week, or you could progress to more difficult versions of each exercise each week (for example, close grip pushups, one leg raised pushups, squats with arms raised straight over head, etc.).
The above routines are just a couple examples of how you can use this very unique style of training. Use your creativity and come up with your own. Think about what you've accomplished with these "mini" workouts completed throughout each day... You've increased your heart rate and pumped up your muscles 6-8 different times throughout each day, burning a lot of extra calories and stimulating your metabolism.
Even though each "mini" workout was a very short duration, you've accumulated lots of repetitions for almost every muscle throughout your entire body, and you didn't even have to break a sweat during any of the "mini" workouts. And there's hardly any excuse for not being able to take a 2-minute break once per hour and do a couple of exercises.
Another benefit of this style of training is that now you don't have to devote any time before or after work to going to the gym because you already got your workouts little by little throughout the day. You've now got some extra free time on your hands!
Try this type of time-efficient workout routine out for 3-4 weeks and then go back to your normal gym routines. I think you'll find that it was a great way to break out of a plateau and stimulate new results in your body. You can try mixing in a cycle of these "mini" workouts every couple of months to keep things fresh.
Keep in mind that this is only one method of training and doesn't mean that you should only stick to this method for eternity. You will hit a plateau on any given training method, so I'd recommend just rotating it into your arsenal of various training methods. And by all means, don't worry so much about what other people think...have the courage to try something a little different. In the end, you'll be the one laughing back at all of the "blubber-bellies" at your office that are giving you funny looks while they eat their donuts!
Feel free to email this link on to any friends or coworkers that you think would like to try these types of unique quick daily workouts. Heck, try to get your co-workers to do these with you if you can!
If you liked the ideas in this article, please feel free to share with your friends on Facebook, Twitter, etc:
If you liked these training ideas, my internationally best-selling ebook The Truth about Six Pack Abs contains hundreds of more innovative training and nutrition ideas to lose stubborn body fat and carve out a rock hard set of abs and a flat stomach.
Things to Consider When Preparing for Your Special Education Job Interview
Candidates who are seeking a job in special education face unique challenges because they need to present themselves as more than a general teacher. They need to prove they are true specialists in the education field. Principals will be looking for special education teachers who are masters in developing differentiated lessons, experts in child disabilities, advocates for students, and able to work cooperatively on a team of professional educators.
When you interview for a special education job, it is likely you'll be asked many of the standard questions that are presented to all teacher candidates. This includes questions about classroom management, parent communication, technology, and your philosophy of teaching. But, you will also be faced with additional questions that are specific to special education. You answers to these questions will help you prove your dedication to and background knowledge of special education.
I always recommend candidates familiarize themselves with possible interview questions beforehand. Most teacher interview questions are relatively predictable and, if you think about what might be asked, and develop possible answers in your mind, the actual interview will seem routine and familiar.
Below are a few thoughts for special education candidates who are preparing for their next interview.
Know your future students.
Special education teachers are specialists in a huge variety of academic, emotional, and physical disorders that students have. You'll need to know about and discuss specific disorders. Know what the symptoms of the disorder are, what types of services might be available for these children, and be armed with some effective teaching strategies.
A few of the many specific classifications you might want to be sure you're familiar with are:
language and processing difficulties
autism and Aspergers disease
emotional and behavioral disorders
ADD and ADHD
Don't be the candidate who
doesn't know an IEP from a CSE.
A special education candidate should realize that the job will require more than just teaching students. There will be lots of meetings to attend in which you discuss student needs, goals, successes and failures. There will be plenty of papers to fill out which document student progress and plans for future instruction. And you'll be the go-to person when other teachers have questions about a student's needs or abilities. Be prepared to discuss the job requirements that go "beyond teaching", including:
IEP (Individualized Education Program) - Know what an IEP is and how to write one. When you become a special education teacher, it may (at times) seem like your career revolves around IEP paperwork, so be prepared to talk about this in-depth.CSE (Committee on Special Education)- Know what an CSE meeting is, how they're conducted, and what the role of the special education teacher is. If you have ANY experience being a part of a CSE (or other special ed.) meeting, please emphasize this at your interview as it will give you an edge over many more inexperienced candidates.
Prepare yourself beforehand by studying up on the school district's process for referring students. They may have a Child Study Team or other type of group for determining which students need special education services and which students do not. Do your research to figure out what tests are administered to determine eligibility for the program. Also, it can be especially helpful if you know what services are available within the school and which are not.
Be prepared to talk about how you'll be able to help school faculty members who need guidance in dealing with special education students. Many students will be pushed into regular education setting for all or part of the school day. When other teachers have questions or concerns about a special education student's achievement, you'll be the one they turn to. You may be asked to help them adapt the curriculum so students can reach their fullest potential.
It takes a team to educate a child.
You'll definitely want to emphasize your ability to work cooperatively with other teachers and support staff. There is a team-approach to a special education student's successes. You'll be required to work closely with regular education teachers, PT and OT teachers, speech teachers, counselors and social workers, special education administration, and resource teachers. Be ready to discuss your role on the team of educators who will be responsible for the success of your students.
In many situations, special education students will have a teacher aides or you may even be given an assistants to help you out through the day. Be prepared to discuss how you might use the support staff in a way that benefits the student. Remember: You do want to foster independence in your students, so you won't want them to be overly-dependent on an aide or assistant. However, the student will have very specialized needs which may require an extra pair of hands. At your interview, you may be asked how you will use support staff to balance the ability and limitations of your students.
Strive for Least Restrictive Environment.
One of the goals of special education should be to ensure that all students learn by being challenged, but not overwhelmed. While some students may be in a self-contained special education program, others may be mainstreamed or a part of an inclusion program. Your goal should be to ensure that no student is ever over-classified. He/she should always be given as "normal" of a school experience as possible.
In the United States, students with disabilities are legally entitled to be educated alongside students without disabilities, whenever possible. You'll want to ensure that your students have access to the regular education curriculum, regular extra-curricular activities, and any other programs regular education students participate in, as long as the student does not have a disability that requires his/her exclusion. You'll want your special education students should feel as through the fit in with the school community, not alienated from it.
Know the secret to being a successful Special Ed. teacher!
What is the key to being a successful special ed. teacher? It's being an expert in differentiated instruction! Yes it's true that all teachers need to differentiate their lessons to meet the learning styles, academic needs, and interests of their students. But in special education, it's not only a recommended teaching technique, it's essential!
Unlike other teachers, you'll never be able to open a teacher resource manual and begin teaching the lessons as-is. You'll need to adapt each lesson so that the children in your class are learning as much as possible, given their own personal strengths and limitations. It is important to show how you will use differentiation to adapt the curriculum to meet the individual learning needs of your students.
Looking for a Teaching Job? Tim Wei's Book Can help!
For additional information about finding teaching jobs, the teacher interview process, common teacher interview questions and answers, building a teaching portfolio, and resume and cover letter information, you may want to download a copy of "Guide to Getting the Teaching Job of Your Dreams" from
Wow! People are Loving Danies Grape Farm! Well the owner of the site (Danie) sent me an email telling me how happy his customer response has been since I sent the last email to you. This is what Danie said: âHey, thanks for spreading the word about my grape growing web site. The response over the last 2 days has been amazing and customers are loving my guide â" Especially the video series!â If you havenât jumped on board and claimed your copy of Danieâs amazing package â" Make sure you do it now. >> Look at Danieâs Grape farm here << Like I said previously, Danieâs a great bloke and when it comes to growing grapes - Heâs the man you want teaching you! He explains how to grow a few grape vines up home all the way to growing grapes on a commercial scale (Like he does) So if youâre looking for an easy way to stay young and active â" Eat grapes. And if you want to save money - Grow them yourself! >> Look at Amazing Danieâs Grape farm here <<
Could this be THE most important test of your life?
As tests go, this one is short.
12 multiple-choice questions and about 2 minutes of your time figuring out how to answer them.
And at the end of it?
A prediction about just how susceptible you are to THE most dreaded of diseases.
I am talking about cancer. The Big C as it is sometimes called.
Carolyn Hansen, fitness professional and nutrition expert, has put together a powerful little quiz that she claims will give you an unnerving glimpse into your future:
Click here to find out your Cancer Risk Number
Maybe you have wondered whether there are things you may be doing that are INCREASING your chances of having to deal with cancer in the years ahead?
Well, this is one way to get that question answered. And it only takes 2 minutes of your time!
And consider this. If there was an invisible sword hanging over your head and someone offered to show you how to step out from under it, wouldn't you want to take just 2 minutes of your time to see what it was they were talking about?