extended performance

the entire cast of the bright sessions is the most talented group of people on earth and i am beginning to suspect that each one of them is channeling the life force of the nine muses and/or various ancient gods of creativity and goodness. it is only a matter of time before their performances extend beyond the capacity of the human ear and mind to comprehend.

As a fish keeper, it is incredibly important to understand how your equipment works and how to maintain it.

I see so many people that just get rid of and replace their filters when they stop working, which is such a huge waste of money. Filters, in particular, are a piece of equipment that you should literally know inside and out. You should be able to dismantle and reassemble your filter, because if you’re not doing that, you’re not maintaining it properly. Which means you’re not completely cleaning it, causing more wear and tear and build up until it stops working. But it can usually still be fixed at this point if you just dismantle it and clean it properly.

Keep reading



I thought I’d illustrate one of my favorite at home tricep builders that requires only a chair to perform. A sturdy chair with minimal
or no seat pudding and without arms and definitely no wheels is ideal. These are simple to perform but will burn out your triceps real quick.

For beginners place your hands on the chair and feet on floor in front of you so your legs are at about a 90 degree angle. The closer your feet to the chair the easier these will be. Now dip yourself down until your upper arms are near parallel to the floor now push yourself back up you should feel your triceps do most of the work. This fully engages the triceps. Now repeat to failure. (see pics 2&3)

For more of a challenge get a second chair and place your heels on the front of it with legs fully extended. Now perform the same dipping motion and repeat to failure. If you want to increase the difficult even more throw some weight on your lap and give it a go.
(see pics 4&5)

I like to adjust hand placement on the chair for each set to more fully engage the different heads of the triceps for a fuller more overall build. (see pics 6-8).

These are one of my favorite at home tricep builders because they really isolate the triceps and require no special equipment to do. I like to include them at the end of an arm workout to squeeze that last bit of strength out of my triceps and really burn them out. Or sometimes I just throw a few sets into my workout for fun. Give them a try they may surprise you how effective they can be.

10 quotes from Warren Buffett’s letter to investors about the great Wall Street rip off

Warren Buffett just roasted Wall Street.

Warren Buffett just used more than 3,200 words to basically destroy Wall Street and one of its main sources of income — taking fees from the cash you invest with them.

If you’re not sure what‘s going on here, there’s a quick story you need to know about. In 2005, Buffett made a $500,000 bet. He essentially said an S&P 500 index fund would outperform any basket of hedge funds. The hedge funds might have the look or a ridiculously over the top name like Swift Eagle Crane Capital or Stat Sig Alpha Management, but still a basic low-fee S&P 500 index fund would outperform them over a long period.

Buffett won. And in his recent letter to investors he explains in detail what happened and what he thinks everyone can learn from his $500,000 wager. Here are 10 hand-picked quotes from his letter and at the bottom you can find a link to the entire letter.

1. Here’s Buffett explaining exactly what happened:

“I publicly offered to wager $500,000 that no investment pro could select a set of at least five hedge funds — wildly-popular and high-fee investing vehicles — that would over an extended period match the performance of an unmanaged S&P-500 index fund charging only token fees. I suggested a ten-year bet and named a low-cost Vanguard S&P fund as my contender. I then sat back and waited expectantly for a parade of fund managers — who could include their own fund as one of the five — to come forth and defend their occupation. After all, these managers urged others to bet billions on their abilities.”

2. Here’s Buffett explaining how he straight up eviscerated hedge funds with his simple bet. Mic dropped. Game over:

“In it, the five funds-of-funds delivered, through 2016, an average of only 2.2%, compounded annually. That means $1 million invested in those funds would have gained $220,000. The index fund would meanwhile have gained $854,000.”

3. In which Buffett drops an amazing parody based on a classic Wall Street movie:

“I’m certain that in almost all cases the managers at both levels were honest and intelligent people. But the results for their investors were dismal — really dismal. And, alas, the huge fixed fees charged by all of the funds and funds-of-funds involved — fees that were totally unwarranted by performance — were such that their managers were showered with compensation over the nine years that have passed. As Gordon Gekko might have put it: “Fees never sleep.”

4. You might have a Vanguard fund. Do you know who the founder of Vanguard is? Buffett says he’s one of the most underrated men in all of finance:

“If a statue is ever erected to honor the person who has done the most for American investors, the handsdown choice should be Jack Bogle. For decades, Jack has urged investors to invest in ultra-low-cost index funds. In his crusade, he amassed only a tiny percentage of the wealth that has typically flowed to managers who have promised their investors large rewards while delivering them nothing — or, as in our bet, less than nothing — of added value.”

5. Buffett explains how Bogle fought against countless enemies, critiques, and haters. A lesson even for anyone trying to start their own firm or business today:

“In his early years, Jack was frequently mocked by the investment-management industry. Today, however, he has the satisfaction of knowing that he helped millions of investors realize far better returns on their savings than they otherwise would have earned. He is a hero to them and to me.”

6. Plot twist. You ready? Buffett thinks no other class has been scammed by Wall Street harder than the elite. And not because of their incompetence, but because of their desire to feel elite:

“In many aspects of life, indeed, wealth does command top-grade products or services. For that reason, the financial “elites” — wealthy individuals, pension funds, college endowments and the like — have great trouble meekly signing up for a financial product or service that is available as well to people investing only a few thousand dollars. This reluctance of the rich normally prevails even though the product at issue is — on an expectancy basis — clearly the best choice.

7. How much money have hedge funds earned in fees regardless of performance? Here’s Buffett’s calculation:

“My calculation, admittedly very rough, is that the search by the elite for superior investment advice has caused it, in aggregate, to waste more than $100 billion over the past decade.”

8. One of Buffett’s greatest skills is his ability to observe human behavior and watch it repeat over time — in panics and in booms. He writes:

“Human behavior won’t change. Wealthy individuals, pension funds, endowments and the like will continue to feel they deserve something “extra” in investment advice. Those advisors who cleverly play to this expectation will get very rich. This year the magic potion may be hedge funds, next year something else.”

9. When Buffett drops an adage, you have to pay attention:

“The likely result from this parade of promises is predicted in an adage: “When a person with money meets a person with experience, the one with experience ends up with the money and the one with money leaves with experience.””

10. Yes, Buffett has a brother-in-law named Homer. And of course Homer has a great little lesson for everyone:

“Long ago, a brother-in-law of mine, Homer Rogers, was a commission agent working in the Omaha stockyards. I asked him how he induced a farmer or rancher to hire him to handle the sale of their hogs or cattle to the buyers from the big four packers (Swift, Cudahy, Wilson and Armour). After all, hogs were hogs and the buyers were experts who knew to the penny how much any animal was worth. How then, I asked Homer, could any sales agent get a better result than any other? Homer gave me a pitying look and said: “Warren, it’s not how you sell ’em, it’s how you tell ‘em.” What worked in the stockyards continues to work in Wall Street.”

Now if you want to read Buffett’s entire letter to investors, and even see his annual report for 2016, go to this PDF right here. If you enjoyed this compilation of Buffett quotes, or learned something new about fees on Wall Street, please like or share this post!

Wholesome Week 2, Day 3: Family Bonding - Royal Thrills

Queen Moon was having second thoughts. Not out of worry, but because Star’s idea for “mother-daughter activities” seemed so pointless.

“So… humans jump off cliffs with no more protection than flimsy helmets, padded jumpsuits, and elasticated rope… for fun?”

“Yeah, I’ve always wanted to try it!” said Star, excitedly bouncing in place. “Thanks again for coming, mom!” With that, Star leaped from the platform, shrieking in excitement all the way down.

Moon smiled, glad Star was enjoying herself. She sauntered to the platform’s edge and, arms extended, performed the most graceful bungee jump the operator had ever seen.


Having the time to do these is always a pleasure, so without further ado:

-Boris: The life of a lab rat is a tough one isn’t it? Tested and experimented to see what does and doesn’t kill the average commoner and being a stepping stone towards progress ain’t pretty as Boris here can attest.

Details about this rodent’s origins are up in the air, but what’s certain is that it’s a walking, decomposing, grown in size, runaway beast that has had one too many syringes, amputations and modifications to take it anymore. With its original eyes gone and his eyelids sewn shut, its ears now house its new ghoulish vision giving it a degree of enhanced senses on wherever it may go. Carrying a drum of waste stuck in its flesh and a plethora of wires and metal plaques, it roams into civilized areas in the dark and slowly brings upon a drought of pestilence and decay towards the very people that thought that it was no more than just an expendable test subject for their own good.

-Schultz: Created out of a completely unforeseen result, this airheaded flygor serves as a mostly compliant assistant, tending the needs and whatisits of his creator Fritz for the most part.

Seemingly erratic, the four-armed flyman is in reality a somewhat cynical being that even on a good mood is not above making bouts of black humor complete with several bzzzzzzzzz’s thrown into his speech. Part of this stems from his rough beginning as a mutant degenerate away from his simpleminded life as an ordinary fly and into a life of endeavors and troubles at the hands of his creator.

The long work hours at Fritz’s lab and the many chemical successes and disasters made Schultz develop an addiction to noxious fumes of which got him the idea of crafting a makeshift spray gun to defend himself. Humorously, in spite of what the others joke about it, Schultz has yet to realize the irony behind his choice of weapon.     

-Barry & Carry: In the faraway corners of where the odd folk lived and roamed, there was an strange mind in the form of Barry Mugworth who since his youth was obsessed in building mechanical knickknacks and all sorts of things that involved gears, wheels and tubes. Having learned from the great minds that came before him, Barry progressed to the point his constructs were near-alive but not quite there yet. Feeling stuck in this conundrum and quite low on materials, Barry decided to take ventriloquism as a profession to not only profit from his craft but also see what was the missing element to his designs.

Ridiculed and mocked, Barry’s performance acts were seen as balderdash and he grew to resent those that surrounded him. It was then that this out-of-the-norm genius decided to enact an act of retribution by unveiling a whole new type of dummy in the form of “Carry.” In the spotlight, Barry proceeded to perform a scathing satirical act against his public with his newest creation, only for the mechanical dummy to suddenly become too sentient to the point it started to act by its own accord and took over the whole act for itself. Dazzled at what happened, Barry saw that Carry ended up winning the applause of the public who were now enamored with the lanky bolted gentleman with the strong words and achieved a level of success that he hadn’t seen before.

Not wanting to leave this result behind, Barry promptly reorganized his whole act into a two-man routine with him and Carry performing an array of skits and odd wordplay humor that ended up making a name of him in the show biz. Although pleased at this turn of events, Barry expressed annoyance over the fact that his own dummy was overshadowing him, but untimely relented given that this man-made existence and identity were more or less what he was aiming for his creations to begin with. Rumor has it that he plans to extend his performance to a whole entourage of larger-than-life dummies.

-Walt Ceramann: Fables tell of a secluded wizard that was rumored to have turned himself into a being of the elements. The truth is….it’s slightly off unless wax is considered a lost element among the big ones like fire and wind.

Walter Ambrosious Ceramannicus was, in his ordinary human life, a somewhat unremarkable practitioner of the supernatural and seemed to have a not-so-promising future ahead of him. But one day, wanting to go beyond his limits, Walt attempted to perform a ritual to empower himself into bold new heights, but thanks to his chronic bouts of incompetence he ended up becoming something else entirely. Due to a few misspellings in the ritual’s incantation, his body became completely made of candle wax and disfigured his appearance into a wobbly distorted visage.

Shunned and cast away for this, Walt became a hermit and secluded himself into where he wouldn’t be disturbed as he came to slowly realize the advantages that his newfound form possessed. Little by little he mastered his wax powers and uncovered a multitude of uses including the likes of pyrokinesis and the ability to generate a near-endless variety of sentient wax creatures infused with a fraction of his own inner  being.

In this state, the previously discreet Walt has now become a confident person, even while prone to stumble upon his own words, he now feels enlightened and bold enough to stand out in the world as someone to be reckoned with. 

misskusakabe  asked:

Hello, love of my life. Esmé headcanons, please!

[Thank you, darling!]

Sexuality headcanon: Pansexual and very picky.

OTP: If this were high school, I’d probably have “Esmé/Georgina 5ever” written on every notebook in my possession. I do genuinely enjoy her with Olaf and as part of the Trash Fire OT3, though.

BroTP: Esmé Squalor has staff, fans, and strategically-placed acquaintances who owe her favors, but the closest thing she has to a bro is probably Geraldine, and that relationship strikes me as less of a BroTP and more of an extended and highly sapphic performance of the song “Popular,” from Wicked.

NoTP: Esmé/Jerome, a pairing known in my head as Arsenic and Old Bore. There’s a reason he doesn’t get a tag.

First headcanon that pops into my head: I strongly suspect that Esmé didn’t come from all that much money. She strikes me as an only child who grew up comfortably middle-class, but in an extremely wealthy area - sort of a “worst house in the best neighborhood” scenario, which blossomed into a full-on inferiority complex by the time she hit high school and eventually got channeled into her obsession with fashion, wealth, and conspicuous consumption.
(I further suspect that she spends a great deal of her time “financially advising” the family members of people who used to make fun of her out of large amounts of cash, but that’s a whole different headcanon.)

One way Many ways in which I relate to this character: For better or worse, I relate more strongly to Esmé than to any other character in the series - I’m vain, I’d prefer to do things myself than risk someone else doing them wrong, I dress…distinctively, and I’ve spent more or less my entire life fighting a reputation for coming across as intimidating and/or snobbish in person.

Thing that gives me secondhand embarrassment about this character: There are so many options here, but let’s go with the classic Grim Grotto trifecta: the octopus dress, the ridiculous experimental laughter, and, oh, right, the part where she decides that the best way to speed the progress of a commandeered submarine is by flagellating children with oversized pasta.

Cinnamon roll or problematic fave?: Look, I am fully cognizant of the fact that she’s the most problematic of faves, but she is also heaven’s own perfect cinnamon roll, and I will fight anyone and everyone who disagrees with me on that point.

@bbcr1 And the mystery is solved!!! Behold, your #R1LiveLoungeMonth line up…

Each Friday during September, to mark Radio 1’s New Music Friday, there will be a Live Lounge - special guests will all perform extended Live Lounges- with The 1975 closing Radio 1’s Live Lounge Month with a special hour-long evening Live Lounge performance with the BBC Philharmonic Orchestra from the Blackpool Tower Ballroom. […] The 1975 say: “We are incredibly honoured to be working with the BBC Philharmonic on such a special and unique live performance. Huge thanks to Radio 1 for the opportunity to express our music in such an exciting way.” [x]

anonymous asked:

As a WWE employee, Renee wouldn't be able to "do" pilot season. WWE would either assign her work, or they would have to grant permission if she did manage to get an outside job, which they rarely do, and when they do grant permission, it's either when a performer has extended downtime (like Luke Harper and Alana shooting movies while recovering from injuries) or when the project is high-profile. They aren't going to sign off on an unsold pilot.

Yeah I wasn’t sure how that worked with other projects like TV shows that aren’t WWE related or guest spots on shows you know. I mean John Cena does his own thing like hosting shows but is still billed at a WWE Superstar so I wasn’t really sure how that worked. 

running-after-silmarils  asked:

Hi! Thanks for the encouragement and helpful tips when I sent in an ask about track a while back. I've decided at the end of things it is sprints and hurdles I want to focus on, found a track club in my area where training would start in September where they hold practice twice a week. However, I do want to stick to training 5x a week and am wondering if you've got sprinter-specific workout recommendations (esp weights + plyo!) for other days. Thanks! (I was formerly mafiaprinceza if that helps)

Yay I remember you, that’s great I’m glad to hear that. Always a pleasure to help!

Well typically most track and field athletes will train 5-6 times per week, so I’m glad to hear that you are planning on training more than twice per week. Evidently, if you are considering moving forward in the track and field world biweekly training wouldn’t be sufficient because you need to build and maintain strength, and in order to do so you need to train more than twice per week (in my opinion). High levels of relative strength are necessary in many sports for world-class success. The same rules apply for recreational athletes or guys who just want to look good naked. With the exception of a handful of pure strength sports, a leaner body will perform better and faster!

The fact that your training only starts in September is a great thing because it will give you plenty of time to build muscles and develop your strength, stamina and endurance; these are all very important aspects when it comes to sprinting.

Sprinters focus A LOT on strength and this is why they are some of the leanest and strongest athletes on the planet. These athletes are the total package of strength, power, speed and explosiveness wrapped up into a lean mean running machine. They possess the perfect storm of fast­ twitch dominance, exceptional reaction time, great work capacity, and a favorable endocrine profile. Physically, they look pretty damn good too. Now you may suspect that a sprinter’s physical characteristics are all a product of awesome genetics, but that’s only one aspect of the resultant physical outcome. Yes, a certain body type is preferential for success in sprinting, but training, lifestyle, and diet all have a big impact on the expression of physical qualities. To understand my point, just attend a collegiate level track meet and you’ll note that certain track events develop specific physical characteristics in their participants. 

For example, if you look around a track and field event sometime and you’ll notice the relationship between sprinters and bodybuilders actually goes both ways, meaning a lot of full-time sprinters also have damn impressive bodies! Even the guy or girl who places dead last in the 200 or 400m sprint will still typically have well developed glutes, hamstrings, and fairly low body fat levels. Even though they may not have what it takes to win even a Junior College track meet, their body resembles that of a world­ class athlete. But what does it really take to look like these athletes? I attribute this to the training.

First and foremost, you will have to focus more on APPEARANCE than weight loss! Building muscles means than you will eventually put on weight! I feel if you focus on the numbers it can add a sense of unnecessary stress, especially if you’re working hard. Before you start freaking out about putting on weight let’s take a look at the wonders muscle building does to your body.



If I remember well one of your concerns when your first inboxed was in regards to fat loss. 

I didn’t really touch on that matter previously when I replied to you, so I will take the time in this post to touch on that aspect. You’re probably looking at these pictures and thinking “well most of these girls were already thin to begging with, what if I want to build muscles, but lose fat at the same time?”

Can I build muscles while trying to lose fat? Yes, but before touching on that I want us to pause and analyze the terminology I’ve used, notice how I mentioned  “fat loss” instead of “weight loss”.  Why? I always feel the need to mention the difference between losing weight and losing fat when I write posts like this because the “weight loss” mindset is so prevalent in our culture. In short, I don’t want you to lose weight, I want you to shred fat!

This distinction is really important because the wrong types of exercise cause you to lose weight (which often means muscle) instead of just fat.
Here’s an abstract from a post I’ve written: 

People often say they want to lose weight. This is sort of a dumb statement, because “weight” can be a few different things. For example… water, glycogen, muscle or fat. Hell, you can cut off a leg and you’ll lose “weight” just fine. In reality however, what most of us want to lose is fat, NOT muscle.

What’s the difference between weight loss & fat loss? People seem to use both terms interchangeably. After reading hopefully you’ll understand the difference between weight loss & fat loss, but also which one you should aim for and how.

Weight Loss vs. Fat Loss.  What’s the difference? Let’s start by defining weight loss & fat loss so you know what I mean here. If you want to lose weight, it’s most likely because you carry too much fat. There are people who must lose weight, like athletes before a competition, but most want fat loss. So stop weighting yourself. Remember above I mentioned you will need to focus on your appearance rather than the numbers!

2 people with similar height can weigh the same, but look completely different because one has lower body fat than the other. Check the picture below for an example. The more muscle your body caries the slimmer you appear to be.

That being said, let’s answer our main question (can one build muscles and lose fat simultaneously?). As I mentioned earlier yes! However, here’s the dilemma; every time you are trying the lose fat you can lose your pretty hard-earned lean muscle mass while only trying to lose your ugly body fat! The body will always try to preserve as much fat as it can; the body for some reason like to hold onto fat, so it will burn anything it can as fuel before burning fat. You do not want to lose muscle - the goal when losing fat is to preserve as much muscle as possible. Many people lose muscle when they lose fat. This is not desirable because it spells havoc in the long term. Even though you can achieve very quick weight loss this way, it comes at a tremendous cost. Losing muscles slows down your metabolism so it’s inevitable that you will gain back the weight very quickly, usually accompanied by a few pounds of fat you didn’t have before you lost weight.

The body doesn’t really give a crap about what you want. It just knows that in order for it to survive and function under the current conditions, it will need to pull stored energy from somewhere. And that can mean fat, muscle or a combination of both.

Here are a few tips I consider to be the best ways to lose fat WITHOUT losing muscle; I’ll try to keep it short…

  1. Avoid Excessive Amounts Of Cardio (LISS)

The most pervasive myth when it comes to losing fat is that “cardio” is the number one fat burner. That’s a belief that’s leading a bunch of people to failure and poorer health.

When I use the term cardio, I’m talking about any routine or program that puts you in the “target heart rate zone” for extended periods of time (typically 30 minutes or longer). This could be running, Tae Bo, certain P90X workouts, ellipticals, Jillian Michaels, and the list goes on and on.

I’m not going to spend this post tearing down cardio, though. Instead, I’m going to tell you what kind of exercise actually shreds fat and helps you sculpt your body so you can focus all of your time and energy there rather than on something that’s counterproductive to your goals.

Now when I’m talking about cardio it is important to differentiate between two types of cardio:

1) HITT: HIIT stands for High intensity interval training, which consists of short sprint intervals coupled with low­ moderate intensity work. An example of this would be a 30 second sprint followed by a 4 minute steady pace walk to cool down and bring your heart rate back to normal and then repeating it.

  • Studies have shown that HIIT can be effective for both sprinters and endurance athletes and it can be incorporated into just about any training protocol whether it be weight training, sprinting, rowing, climbing, or sport specific workouts.
  • The key is to pick exercises that use the majority of muscle groups. Using HIIT for isolation exercises will be ineffective. However, using them for full body exercises like sprinting, squats, deadlifts, and plyometrics will really kick your fat loss into high gear.

2) LISS: LISS stands for Low intensity steady state cardio, which consists of purely low ­moderate intensity work. An example of this would be walking on the treadmill or riding the bike and being able to hold a conversation.

Having said that, let’s solve the debate on low intensity (duration) vs. high intensity workouts (intensity). There are many conflicting statement about how long and how hard you need to exercise in order to lose fat. In my opinion, unless you are obese I wouldn’t recommend overdoing extended cardio sessions (LISS) all the time. Why?

  • Well first of all, in my personal opinion individuals that should perform extended period of low intensity cardio such as jogging are obese individuals, athletes such as distance runners, triathletes, or someone needing to lose muscle tissue. Yes, you read right, unless your goal is to have LESS lean muscle mass, the hamster wheel approach to energy system work is not for you.

  • Second of all, because the body is very adaptive. We tend to see a lot of people doing hours and hours a week of LISS and according to calculations they should be losing pounds, but they can’t lose anything because your metabolism adjusts to low intensity exercise. It just doesn’t cut it because it’s just a calorie burn at that time, not 24-hour energy expenditure. If you do LISS all the time, you’re basically trading calories in and calories out and you can cut these same calories through diet and still get the same effects.

Steady state cardio may encourage fat loss in the beginning, but your body will quickly adapt to that training intensity and create a new set point. Once this occurs, fat loss will slow, muscle loss will be encouraged, and other negative side effects like increased hunger and systemic inflammation (even injury) begin to occur. 

Ex: You burn 200 calories over 30 min of LISS, you can cut out 200 calories through carbs or fat and get the same effect as opposed to getting a 24 hour energy expenditure through HIIT cardio. 

  • Third of all, because your hormones and mitochondria love intensity 
  • And lastly

Now, I’m not saying that low intensity workouts are bad. Low intensity exercises are beneficial for warming up and cooling down, before and after high intensity phases. Many people have legitimate orthopaedic, cardiac, and even psychological reasons to avoid HIIT, so LISS is their only option. Besides, low intensity exercises are also good for the elderly, anyone recovering from an illness or injury, someone who is significantly overweight and out of shape, or someone who is just beginning to workout.

An excellent approach to your training is to mix intensities. Sometimes you go easy and long, and other times you go hard and fast. I’m a big believer in doing both HIIT and LISS combined. I feel they both should be incorporated into your routines since each have specifically different effects. Here are the following reasons why:

  • You can’t do HIIT 5­6 days a week because eventually it will have a negative impact on your weight training and interfere with growth
  • HIIT could be dangerous if not used right and could lead to injury
  • HIIT and LISS on either a combined, cyclical, or rotational basis seems to be the best formula in my opinion

The Bottom Line
Do the type of cardio that you have a personal preference for. Whichever one fires you up the most because you’ll most likely work harder at it. HIIT is quicker, proves to be more effective for fat loss, creates metabolic changes, and helps with muscle retention but not everybody can do HIIT. LISS is safer, but takes twice as long to accomplish similar things (except for obese individuals) and it still has its place for fat loss in moderate amounts, from a pure calorie burning standpoint (meaning only to burn calories & not make changes to your metabolism). My intentions weren’t to favor one form of cardio and bash the other, even though it sounded like that. My intent was to educate and notify you that times have changed and science is proving some good stuff with HIIT cardio. But at the end of the day it’s up to you on what kind of cardio suits you best.

Hopefully, after reading this you should have a really good idea of what kind of cardio is right for you and how to effectively use it.

        2. Maintain Strength/Intensity/Weight On The Bar

The single most important training requirement for anyone who wants to lose fat without losing muscle is maintaining your current levels of strength. When on a fat loss diet, just maintaining your current levels of strength (aka intensity, aka the weight on the bar) is what now signals your body to maintain muscle. If that signal goes away, your body’s need to keep your pretty muscle tissue around goes away right along with it. Weight training obviously needs to be kept around as it provides the primary signal that tells your body to maintain muscle and only burn body fat.

That’s why the insanely stupid myth of lifting heavier weights to build muscle but then lifting lighter weights (for higher reps) when you want to lose fat, get lean and get toned is the absolute WORST thing you could possibly believe when you’re trying to avoid losing muscle. In reality, you lift heavy weight to build muscle, and then lift that same heavy weight if you want to actually maintain that muscle. If you start purposely lifting lighter weights while in a caloric deficit, your body essentially thinks: “Hmmm, it looks like we only need to lift lighter weights now. I guess all of that muscle I built for the purpose of being able to lift heavy weight is no longer needed. Time to start burning it for energy instead of body fat! YOU DON’T WANNA BURN MUSCLE YOU WANNA BURN FAT! Maintaining the amount of weight you currently lift on every exercise is the key weight-training requirement for losing fat WITHOUT losing muscle.

Muscle Gains & Fat Loss. You’ll gain muscle while losing fat when you get into strength training. But on the weight scale it will look like you’re not making progress: your body-weight doesn’t change. Track your body fat using a fat caliper and you’ll see your body fat is going down.

While weight training obviously still needs to be kept around as it provides the primary signal that tells the body to maintain muscle and only burn body fat, cardio on the other hand is completely optional. Cardio without strength training & diet is useless. If you are not morbidly obese excess cardio will burn muscle, not fat.

Now that we have discussed cardio and weight lifting, let’s answer your main question regarding sprint workouts. There are various sprint routines that can be found on the net, but since you asked me about my recommendations I’ll share some of my favourite sprint workouts.

During the indoor collegiate track season I stick to the drills we do during practice. Evidently, when I’m not having practice or during the off-season I have my own routine. When it comes to my personal routine I would say that it is a mix of everything; all the knowledge I’ve acquired over the years. I try to incorporate different exercises; I like exercises that target the whole body – reason why I love sprinting.

As I’ve mentioned above it is impossible to do HIIT 7 days a week because it will have a negative impact on your weight training and interfere with growth — reason why I am a big believer in doing both HIIT and LISS combined. Usually, there will be 3 to 4 where I’ll focus on HIIT exercises such as sprinting and the remaining 3 days I’ll do LISS. 

Some of my favorite HITT exercises include:

  • Sprinting obviously (when I go to the track I like to spent a least an hour) 
  • Hill sprints − Hill sprints are amazing; they’re a pain in the a**, but OMG they give you stunning warriors legs. The steeper the hill is = the better leg workout you’ll get
  • Stair sprints
  • Boxing 

If you are planning on incorporating sprinting to your routine as HIIT workout, always start with a dynamic warm up to prime the nervous system for fast movements.

Now you should be nice and fired up ready to turn it loose on the track. The two track sessions below are devised to target different aspects in a sprinters training—both vital to their competition prep.

  1. TRACK TRAINING SESSION ONE (Conditioning Run)
    8 x 200m, walk back in 2 minutes for rest, target time: 30 seconds or under.
  2. TRACK TRAINING SESSION TWO (Race Modeling Run) 
    250m, 150m x 2; Rest 90 seconds in between reps and 8 minutes between sets.

*If you don’t know what 200m, 150m dash looks like don’t worry— what you can do is sprint half the track and walk/jog the other half this will do the job as well.

Hill Sprints:

Hills sprints, as I mentioned above are a pain the butt, but damn Lord they do wonders to your legs and have the ability to transform your entire body.

Hill sprints are a great way to dramatically increase the caloric expenditure of an activity that already burns a boatload of calories when performed on flat ground. Again, think of hill sprints as a cross between sprinting and weightlifting. This has amazing benefits on body composition!

Because of the inclined surface, you are forced to lean forward as you sprint, which teaches you the proper acceleration mechanics that you would want when sprinting on a flat surface. Hill sprints actually become your sprint coach because you almost can’t help but do it right!

Hills sprints also teach aggressive arm and shoulder action, which is so critical for maximal acceleration. You simply cannot sprint fast up a hill without deliberate arm action. This helps teach the coordination and little-appreciated upper-body drive needed to sprint effectively on a flat surface.

If you cannot find an all-weather running track close to your house hill sprints are great alternatives. I am not gonna lie to you they are brutal, so the first time you run hills I recommend not doing more than 5 sprints at about 75% of your maximum effort. They really are brutal and you don’t want to burn yourself out on the first set. Increase your intensity with every sprint. Add 1-2 sprints per week until you are performing 20 per workout with maximum effort.


Some of my favourite weight/strength training as a sprinter includes:

  • Squats (all type of squats = sumo, barbell, dumbbell, name them all I LOVE squats)
  • Deadlifts 
  • Lunges
  • Bench Ab V-ups 
  • Calf raises
  • Kneeling DB Front Shoulder Raise
  • Lateral Raises
  • Overhead Dumbbell Shoulder Press
  • Dumbbell Hammer Curls
  • Dumbbell Row

They are so much more, but these are just a few of the weight/strength training I favour.  


I really wasn’t going to touch on nutrition since this post is already long, but I figured out if you’re going to train like a sprinter might as well know how to eat like one.

Now that you’ve had a taste of what a sprinters training is like, don’t forget that expending that much physically requires you to put double back in to recover. Unlike distance runners whose diets comprise of carb loading for longer periods of running, sprinters lean more towards higher amounts of proteins (perfect when trying to build muscles and lose fat) and fats for the short amounts of explosive strength their events require.

3. Eat Enough Protein
Third tips when trying to lose weight and build muscle eating enough protein! I can’t stress this enough! Protein and BCAAs are life and they will be your best friends!

Protein: As the main source for building muscle, protein is absolutely necessary for your muscle-building strategy. Take in around 1 to 1.5 grams of protein per pound of bodyweight (this equates to 180-270 grams for a 180 pound individual). This will guarantee that your muscles will be getting the correct dose of amino acids for maintaining and building muscle tissue. Some prime sources are chicken, lean steak, fish, turkey, ground meat, eggs, cottage cheese, Greek yogurt and protein powders.

BCAAs: Amino acids are the building blocks of protein, and the branched-chain amino acids—leucine, isoleucine, and valine—are the best of the bunch. BCAAs are as close to magic foods as we’ll ever get. They help you recover from hard workouts by reducing the protein breakdown within your muscles; they increase testosterone and growth hormone, your body’s most important fat-fighting and muscle-building hormones; and they have their most profound effect when you’re following law number 1 and cutting calories in order to lose weight.

Fat is emergency storage for your body, so when you get on low calorie diets your body will burn muscle first. The first and best way of preventing this is by getting a sufficient daily protein intake; the single most important dietary requirement for maintaining muscle. It’s not meal timing, or supplements, or the exact size of your caloric deficit, or the quality of the foods you eat.

Nutritionally speaking, losing fat without losing muscle is all about eating enough protein every day. Even in the absence of a proper weight training routine, more of the weight you lose will be body fat rather than muscle mass just as a result of an increased protein intake. So, the first step of any muscle-preserving diet is always getting your ideal amount of protein for the day. What is “ideal?” Well, the good old “1-gram of protein per pound of body weight” recommendation still remains a perfectly fine starting point for most people with this goal in mind. Since your focus is on fat loss I would recommend to consume foods that are low in calories and high in protein such as egg whites, Greek yogurt, chicken breast, tuna, etc.

Some of my favourites supplements include: L-Leucine by Source Naturals and Combat Protein Powder & BCAAs by MusclePharm.

Sprinters diet roughly resemble that;

Fruits and Vegetables  (The darker the better - 30%)

− Raspberries
− Kale
− Yams
− Bananas
− Broccoli
− Pineapple
− Spinach
− Blueberries
− Leeks
− Pomegranite
− Seaweed

Protein Sources and Amounts (1g per pound throughout your day - 60%)
− Chicken Breasts
− Fish (Salmon, Tilapia, Mahi-mahi, Tuna)
− Lean Beaf (Ground chuck, London broil, Flank Steak)

Fats 10%
− Natural Peanut Butter
− Almond Butter
− Oils (Flax seed, Fish oil)

4. Don’t Reduce Calories By TOO Much

Last but not least, one more thing worth mentioning is fuelling. If you train like an athlete you will need to fuel your body like one.

     "Athletes eat and train, they don’t diet and exercise.“

As you must know, in order to lose any amount of body fat, you need to create a caloric deficit. And that means you’re going to need to reduce your calorie intake below maintenance level so stored body fat can be burned for energy instead. However, you should NEVER starve yourself or skip meal, never.

As I mentioned previously in one of my post I do not believe in [die]ting. I disagree with the whole concept of counting calories and drastic calories reduction. I believe that athletes are warriors and we should feed ourselves like warriors.

Here’s an excerpt from one of my post, which perfectly illustrates my point of view:

When I hear people saying that they don’t eat, skip meals or drastically reduce their calories because they’re trying to lose fat it makes me laugh (deep inside) because not eating or eating too little actually slows down the metabolism, so by doing this people are sabotaging their weight loss efforts; slow metabolism = NO weight loss! The body thinks it’s starving, so it will go on the “survival” mode which means it will literally slow down its calorie-burning capacity in order to “survive”.  

In other words, by not eating the body will senses that it is in “trouble”, so it will try to conserve the few amount of energy it has left as much as possible, which will result in a slower metabolism! Fat is emergency storage for your body. Your body will burn muscle first if you get on low calorie diets, so the body is going to use muscles as fuel, yes muscles, so not only the metabolism will slow down, but the body will also lose some precious muscles.

So… Moral of the story, you don’t have to eat less - you just have to eat BETTER!! In the above picture you can clearly see the sticking difference between 1575 calories of “junk” foods and healthy foods. 


I wanted to include an example of my workout routine, but as you can see that is quite a long post already 😂… I went a bit overboard, but I wanted this post to be as informative as it could be. Anyways, I hope it answered your questions.


Stephiie M 💪


Here’s a few articles I thought you might find interesting:



SONG: The Roof (Mobb Deep Extended Remix)
PERFORMED: Mariah Carey and Mobb Deep
DIRECTED: Mariah Carey and Diane Martel

Just saw Peter Capaldi live at a panel thing here in Auckland and here’s some of the best moments and hints for the season presented tonight:

- They showed us a clip from Heaven Sent. (Short clip mainly showing the place he’s in etc.)

- Peter said that Clara’s death onscreen is not a lie but the Doctor hasn’t given up on her yet. (Referring to a scene or more scenes with Clara, possibly dinner!Clara or an echo of her we are yet to see.

- He hinted that the Sonic Screwdriver will be back and that it will change it’s model because the previous one was the Eleventh Doctor’s model.

- He performed an extended version of an excerpt of the speech in the Zygon Inversion. They gave him a script and he performed it and it was beautiful.

- Flatline and Mummy on the Orient Express were filmed at the same time, that’s why Flatline needed to have less of the Doctor in it because he was filming Mummy on the Orient Express and vice versa with Jenna because she was filming Flatline.

- Whilst filming these, Jenna sent Peter a video of her and the cast and crew she was working with on Flatline singing ‘All by Myself’. In return Peter and some of the cast and crew of Mummy on the Orient Express took a video singing ‘Thank You For Being A Friend’ really badly (like they forgot all the lyrics).

- Peter was talking about how he was really proud that he grew his own goatee for The Three Musketeers, and subsequently how upset he was when he had to shave it off when he was announced as the Doctor.

- Peter demonstrated onstage his ‘Doctor’ running and pivoting at the end, which caused the knee injury (same as Matt Smith’s) that he had surgery for.

- Peter, Steven and Mark took part in a Doctor Who Pub Quiz thing at the Sydney Doctor Who Festical and came third place, the name of their team was ‘The Time Wasters’. 

- Peter said that Steven got questions wrong about scripts that he had written.

- Peter fanboyed about meeting the Dalek in Into the Dalek. Before they filmed the scene he had rehearsed with Barnaby Collins and Nick Briggs.

- Peter told us that his daughter used to walk Michelle Gomez’s dog long ago and knew her well.

- When Peter got the role as the Doctor, he couldn’t contain his excitement and because he couldn’t tell anyone, he would go out for walks on the street and hum the Doctor Who theme loudly to himself.

- In the first part of the show, they played this cool montage of all the Doctor’s last moments and regenerating over the top of Vale Decem and the screen dropped and smoke appeared and Peter walked through.

- In the second half, smoke appeared again and Peter came on stage wearing sunglasses and doing the air guitar.

- For the scene on the tank in The Magician’s Apprentice, Peter went home and learnt how to play the Doctor Who theme on the guitar. The part her played during the scene was ‘The Missing 8′ from the Doctor Who theme (the part in the middle that they don’t have in the theme anymore).

- Peter wants to have a sword fight with Michelle on the show with a real sword. He reckons the Doctor would win eventually.

- Peter said that the Auckland Show was the last night of his Doctor Who Press Tour for the year.

A Lot of Words About Spring Awakening

Michael Mayer’s original production of Spring Awakening was an iconic staging, impossible to shake from the mind or to wipe from the senses. In many ways, the acting was secondary to the visual and aural explosion, but it didn’t seem to matter. The music was so rich and the songs were staged with such breathtaking ferocity and/or gentility that the ultimate result was something overpowering, at least to someone experiencing this at an age not far from the characters depicted. I have seen a couple stagings since then: one a mess and one admirable in its focus on truthful, connected performances over bombastic stagecraft. Neither lived up to the original staging and both confirmed my belief that nothing ever could.

I was very, very wrong.

I want to write as generally as possible and avoid spoilers, because one of the things that is so exciting about Michael Arden’s revival is how continually surprising it is; how a show that is so familiar, a show that so recently dominated the consciousness, can suddenly seem so fresh and new. Most of this is due to the doubling of deaf and hearing actors, a Deaf West staple, but employed here to miraculous effect. In a brief note in the Playbill, Arden draws a parallel between Wedekind’s play and the Milan Conference, citing that coincidental pairing as an inspiration. The deaf actors in this production are playing deaf characters, which seems like a simple idea, but becomes more and more involved and illuminating as the show progresses. Wendla, Moritz, and the other deaf characters are deliberately othered and isolated from the larger group. This small community grapples with the communication barrier, making the simultaneous ASL and voiced speech an added layer of tension. Watch how the hearing characters sign to their deaf classmates or how the adults communicate with their children and students. Each interaction is unique and based in character. The performances extend through the body, including through the tips of the fingers. A few select moments are performed only in ASL, accompanied by stark white supertitles, rendering these scenes a chilling and impactful weight that I am experiencing again as I remember them. This communication is something quieter and more intimate than a whisper, an interaction between two people that exists only in the physical – like violence, like sex.

The deaf actors are accompanied (in corporeal and musical terms) by hearing actors who voice their signing. Wearing contemporary clothes in contrast to the others’ period garb, these are not shadow actors – they live in the moment with their counterparts, experiencing their emotional turmoil at a slight remove. They are bonded to their deaf companion like a conscience or guardian angel, like an inner monologue manifest. They share the uncertainty of a changing body, the despair of failure, the ecstasy of a first kiss through a twin-like vicariousness. Remarkably, this doubling does not provide fortification against the outside world for Wendla and Moritz, it isolates them even further: their only ally is someone who isn’t actually there, which makes their relationships with Melchior all the more potent.

The production also explores the beauty of ASL as a descriptive language. It celebrates its depth and grace and its fiercely visceral qualities (watch Moritz sign “another day of utter shit”).  The original production achieved a Brechtian distancing through the use of handheld microphones, abrupt lighting shifts, a chalkboard scrawled with the song titles, and actors interspersed with the audience in onstage seating. The revival has some of those tricks up its sleeve at times, but it also achieves a direct alienation through the use of ASL. Brecht’s concept of gestus, a system of physical gestures that reveal the psychological and socio-relational makeup of a character, is in bold display here. The choreography by Spencer Liff is largely gorgeously staged ASL, but the idea of gestus is also present in the dialogue, in how the characters sign to or at one another, expressing themselves with a physical presence alone. As with the best examples of Brecht’s theory, we are separated from the action to allow a closer identification with it. There is an imperceptible shift in our relationship to the material in which we lose the thought that we are consciously watching a deaf actor use sign language to communicate to a hearing actor and it becomes much simpler than that: it is someone who is different trying to communicate with someone who is assimilated. This is a permanent fixture of the human condition, and through an intellectual recognition, mostly subconscious, this facilitates a powerful emotional connection to the characters’ pain and triumph.

I could say how well the production is sung (it is) or acted (that, too, even in the songs there is great attention paid to the dramatic moment). I could talk about the delicate projections that dance on the back wall or how the set is a gray box of surprises. I could mention the source material and how this is the first production of the musical that feels like it is acknowledging the tone of play, the tenets early German expressionism, and the grotesquerie of Moritz, in the play, crawling from his grave with his head in his hands (this production comes the closest to achieving the shock and horror of that moment). But I think by now you understand how absolutely incredible this production is. It is a true ensemble piece, all are equal and all are stunning. From actors making their theatrical debut to Oscar and Emmy-winners, it is a company matched and ready to tackle a story worth telling in a way no story has ever been told. Some theatre is good, but it isn’t necessarily special. This is.