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Wednesday, December 2, 2020

At-home Holiday Break Activities to do with Kids

Hi friends! How are you? Since we’re heading into holiday break in a couple of weeks and many of us will have the kiddos at home, I wanted to share some ideas for fun at-home activities we could do. I think a lot of us are used to having the kids home WAY more than normal – I laugh at the fact that they used to be at school all day, four days a week and now it’s two if I’m super lucky – but I could always use extra ideas and inspiration.

Fun activities to do with kids at home during winter break! fitnessista.com

I’m sharing some of my faves here and would LOVE to hear your ideas, too!

At-home Holiday Break Activities to do with Kids

– Play a board game or do a puzzle. Turns out the kids LOVE board games. Their favorites are Guess Who?  and Zingo but they’re also huge fans of Charades and Pretty Pretty Princess.

– Decorate gingerbread houses. This is an activity I look forward to each year!

Fun activities to do with kids at home during winter break! fitnessista.com

– Indoor scavenger hunt. Make a list of things they can find around the house, including special ornaments or decorations. On the same note, the girls love these scavenger hunt workouts for kids. Liv’s PE teacher assigns them each week and they always look forward to doing them.

– Baking! We love baking holiday cookies. This is my go-to holiday cookie icing.

Homemade snow globes

– Glow stick dance party. Turn off the lights, grab a bunch of glow sticks (bonus points if you have a disco ball), blast some music, and have a dance party!

– Karaoke. These bluetooth mics work awesome (depending on your definition of “awesome” with magnified little kid voices hahah) and they thoroughly enjoy taking turns belting out to Kidz Bop.

– Salt dough ornaments

– Popcorn, hot cocoa, and a holiday movie. Elf is always a home run. This weekend I was in an old movie mood, so we also watched White Christmas and Meet Me In St. Louis.

Make the orange and clove crafts from our childhood

Felt Christmas tree. This is excellent if you have toddlers! I made one when Liv was little but they sell them now.

– Indoor camping. This was a weekly treat during the beginning of ‘Rona times. It was a signal that the weekend had arrived when we were just flying by the seats of our pants and every day felt pretty much the same.

– Set up an indoor obstacle course

– Fashion show. Let them raid your closet and put on a fashion show.

Make some gorgeous unicorn ornaments

Easy DIY sock gnomes

Fun activities to do with kids at home during winter break! fitnessista.com

– Tie dye dish towels for easy holiday gifts. I use these dish towels and they make an awesome easy gift. We gave some to my parents over the summer with a loaf of fresh sourdough.

– Car wash for their dolls or toys. Give them a bucket of soapy water and a couple of sponges, so they can give their toy cars or dolls a bath. This ends up being quite a bit of fun!

Make some Santa slime

And…. don’t be afraid to let them be a little bored. That’s when creativity naturally happens and they figure out how to do what they enjoy.

When ‘Rona first hit and schools closed, I was constantly trying to come up with activities for the kids. I didn’t want them to feel the same fear and anxiety I was feeling, so I tried to make things as fun as possible and was basically their cruise director. Then, I crashed and burned. It was too much and one day, I was like, “Just play with the hose outside” and they had the best time. I stopped constantly trying to keep them occupied and now they run off and play together for hours.

While there have been some obviously horrible parts about this whole situation, a bright side is that they’ve had the opportunity to just be kids and play. This past year is the most we’ve ever been together at home as a family. Really looking forward to the time when this is all a distant memory, but trying to hold onto and magnify the good moments as much as I can. <3

So, tell me friends: any awesome at-home holiday activities you’re doing with the kids this year?

xo

Gina

More fun, free or super low-cost activities to do with kids here.

The post At-home Holiday Break Activities to do with Kids appeared first on The Fitnessista.



* This article was originally published here

Healthy muscles are a carrot on a string for healthy lungs

Scientists show effectiveness of carrot-based Japanese herbal medicine called 'Ninjin'yoeito' in improving muscle atrophy in the hind legs of mice exposed to cigarette smoke, positioning the medicine as a potential treatment for sarcopenia frailty-related complications with chronic obstructive pulmonary disease (COPD).

* This article was originally published here

The Secrets Behind Anthony Joshua’s Gruelling 14-Hour A Day Mega Workouts - The Sportsman

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Tuesday, December 1, 2020

How I Added 10lbs to My Bench in Only 1 Year

Howdy!

The last time I posted in here was after I finally hit a 505lb bench a year ago. That post has my full background, lifting history, and training approach. So, rather than rehash all that, this post will focus on what I did in the last year to get to a 515lb bench.

Vid of the Did

Current Stats

  • 39 years old
  • 240ish lbs
  • Still male
  • Still 5'11"
  • Still cheaty bench arch
  • Still no steroids

Pics Since I Always Get Asked

Bench PR Chart

  • 515x1
  • 495x2
  • 455x5
  • 445x6
  • 425x8
  • 405x10
  • 385x12
  • 365x15
  • 315x20

Bench Progress Plot

  • Full plot here
  • 350 lbs at 32 weeks
  • 375 at 47
  • 405 at 53
  • 415 at 58
  • 425 at 65
  • 445 at 77
  • 465 at 103
  • 475 at 136
  • 485 at 153
  • 505 at 175
  • 510 at 208
  • 515 at 234

Rack and Equipment

Training For the Past Year

  • For the first part of the last year, I'd been doing my typical high volume PPL style training. It seems to fit my situation well and has produced results in the past. But, it started to grind and progress stopped, so I switched things up.

  • I believe the Bylaws of Reddit Fitness prohibit me from calling this a “program”, so here’s the… thengie I’m currently doing. This is low volume for me. 30 sets/cycle of pressing, 40 sets/cycle of pulling, 30 sets/cycle of lower body, but I generally take 6ish days to complete a cycle. I like it. It’s simple and offers me a good balance between going all out on some sets but not every set. Before that, I was doing a weird implementation of Grog’s 28 Free. You can find the real versions on /u/gnuckols’ website www.strongerbyscience.com.

  • Running both of those programs was interesting for me. For years, my main training approach was to simply do as much volume as I possibly could. That meant training every day, making lift selections to maximize volume, bulking, and sleeping. It worked great for years, but in the past year things really started slowing down. I finally gave in and tried out /u/weaponizedsleep’s idiotic theory that less volume might produce better results. It seems to have been a good decision and I’ve still been progressing by interweaving periods of high and low volume. Generally, I get PRs during the low volume phase. It’s been fun and /u/purplespengler says he’s very proud of me.

  • Basically, it’s been the same process I always follow: Is what you’re doing working? If yes, keep doing it. If no, maybe try something different.

Other Random Observations

  • My back has been getting a little wonky, so I've been doing more sets with less arch. I've found that ROM bangs up my elbows more than weight does. Close grip, flatter back, cambered bar, etc.... seems good for a pump and I use less weight, but my elbows get angry.
  • I am definitely less good at my max-grip-width, max-arch benching when I do it less frequently. E.g. 1/week vs 3/week.
  • I like high rep BW dips as my triceps builder. 5x40 or 4x50 takes very little time.
  • Low-incline bench makes my boobs hurt in a good way.

FAQs

  • What’s next? I’m going to take some time away from lifting. I don’t know how long. Also, I need to lose body weight. I move, sleep, and have heartburn much worse at this weight. :)
  • Why do you obscure your face? So people can’t see it.
  • Why the funny lights? Preference.
  • Why don’t you compete in a strength sport? The same reason I don’t compete in any other sport… I don’t want to.
  • Have you ever measured your testosteronies? Yep, I’m about 300ish.

Wrap-Up

Cheers!

submitted by /u/ZBGBs
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* This article was originally published here

Prep for Your New Year’s Fitness Goals With This Sporty Bra Top - Us Weekly

Prep for Your New Year’s Fitness Goals With This Sporty Bra Top  Us Weekly

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Genetic treatment plus exercise reverses fatigue in mice with muscle wasting disease

Adding exercise to a genetic treatment for myotonic dystrophy type 1 was more effective at reversing fatigue than administering the treatment alone in a study using a mouse model of the disease. In fact, exercise alone provided some benefit whereas the genetic treatment alone did not. This study has implications for patients with fatigue due to genetics-related musculoskeletal diseases and other types of illness-induced fatigue.

* This article was originally published here

How to Run Faster by Adding Speedwork to Your Workouts - Self

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Kim Youngchul Begins Day with 5 a.m. Abdominal Workout - 조선일보

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