Free Weights Workout for Beginners

Free Weights Workout for Beginners

Remember to stretch and drink plenty of water!

Day one:

1. Bench press. 8-10 reps, 3 sets.
2. Deadlift. 10-12 reps, 2 sets.
3. Lunges. 10 reps each leg, 2 sets.

Day two:

1. Military press. 8-10 reps, 2 sets.
2. Decline sit up. 15 reps, 2 sets.
3. Back squat. 10 reps, 3 sets.

Day three: Rest.

Day four:

1. Bench press, 10 reps. 3 sets.
2. Power clean, 8 reps, 2 sets.
3. Planks, 1 minute reps. 2-3 sets.

Day five:

1. Barbell row, 10-12 reps. 3 sets.
2. Deadlift, 10-12 reps. 2 sets.
3. Lunges, 10 reps each leg. 3 sets.

Day six: Rest.

Day seven:

1. Military press, 8-10 reps, 3 sets.
2. Decline sit up, 15 reps. 3 sets.
3. Back squat, 10-12 reps. 3 sets.

Mark Mayes
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Staying Healthy in Cold Weather

Staying Healthy in Cold Weather // Jude Burnside, November 2016

Cold weather, cold season. While your coworkers and friends are coughing and sniffling, you can be sporting a healthy glow. Here are some things to do, and some things to definitely not do, if you want to stay healthy this winter.

Dress for the weather. Even if you’re running out to your car in the middle of the day, make sure you don’t go outside without protective gear. Invest in a heavy jacket, thick gloves, a few knitted hats, and some warm workout gear. You can even treat yourself to warm, wool cabin socks. Your body will thank you later.

Drink healthy. Make sure to drink plenty of water. This is a tried-and-true immune system booster. Throw a lemon in it every now and then too. They are full of antioxidants–great for detoxing and keeping your flu-fighters in top shape! Also, try swapping your morning coffee for green tea once in a blue moon. The antioxidants in green tea are plentiful, and the caffeine will last you longer than coffee. (Don’t like the taste? Add lemon, honey, or milk!)

Get plenty of rest. Once again, a tried-and-true method to staying healthy in the winter. If you struggle to fall asleep, try lavender essential oils. You can put them in a diffuser or on the insides of your wrists. You could also treat yourself to a holiday blanket. Come on, you deserve a fuzzy addition to your bed.

Take a (detox) bath. Need another way to warm up? Take a detox bath–great for your skin and immune system. This is a perfect way to hit the “reset” button on your health and body. Just add epsom salts, baking soda, and a few drops of essential oils (you can even use the lavender that helps you sleep!).

Be mindful of your mental health. Wintertime is the season in which your immune system really needs you to step it up, but make sure you aren’t losing your mind in doing so. Take a couple of extra minutes at the end of each day to relax. You can journal, listen to music, dance, or sip some tea and stare at your snowy lawn. Whatever it takes to keep you sane, make sure you are doing it.

Mark Mayes
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Skin Care in Cold Weather

Skin Care for the Cold Weather // Jude Burnside, November 2016

Protect your skin in this cold weather. Don’t fall victim to cracked hands or chapped lips. This article has DIY masks and creams that you can make from items in your cabinet right now.

Moisturizing Face Mask

Oats + Water + Honey. Mix together until it is not sticky, but is thick. Apply on face with clean hands. Wash off after 10-15 minutes, or when dry and tight. Repeat weekly.

Body Scrub.

Raw sugar + Olive oil + Peppermint essential oil. Mix together until gritty, not runny. Apply in shower. Rub onto skin in circular motions for 3-5 minutes. Wash off. Repeat daily.

Exfoliating Lip Scrub.

Brown sugar + olive oil + honey. Mix together until it reaches a gritty, solid consistency. Store in small container, apply to lips several times daily.

Follow these tips and see your skin glow as the thermometer drops. Need an inexpensive Christmas gift? Package up some of these DIY items and give someone else the gift of healthy skin!

Mark Mayes
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6 Foods to Keep You Hydrated!

Cucumbers Made of 96% water, cucumbers are also filled with fiber and do an excellent job of flushing out toxins in the body.

Strawberries Made of 92% water, strawberries also have an abundance of antioxidants and vitamin C to keep your immune system super strong!

Watermelons Also made of 92% water, watermelons are filled with vitamins A, B6, and C — all vitamins that are shown to decrease cancer formation in the body!

Pineapples Pineapples are 87% water and carry a wealth of nutrients, vitamins, and minerals,including potassium, beta carotene, copper, calcium, vitamin C and fol-ate.

Tomatoes In addition to being 94% water, tomatoes have an abundance of biotin, molybdenum and vitamin K.

Zucchini Filled with a whopping 95% water, zucchini has a high amount of omega-3 fatty acids to keep your metabolism high and zinc to fight off illness.

Mark Mayes
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