standing abs
15 reps 3x each side
15 reps 3x each side
15 reps 3x
each side
15 reps 3x each side
Dumbell
15 reps 3x each side
Luckily there are a few moves you can do with out getting down in the dirt. But if you do end up laying down, add the following moves into your workout routine!
15 crunches (to warm up)
1 min regular plank
15 Russian twists with two 5lb. weights
10 v-ups
Rest-10 seconds
35 bicycle crunches
25 competition sit ups
1 min regular plank
Rest-10 seconds
15 leg lifts
25 crossover crunches right
25 crossover crunches left
Rest- 10 seconds
NEON
Shorts Weather
Pilates
Pilates...and why it rocks
What exactly is Pilates?
Pilates is a body conditioning routine that may help build flexibility, muscle strength, and endurance in the legs, abs, arms, hips, and back. It puts emphasis on spinal and pelvic alignment, breathing, and developing a strong core or center, and
improving coordination and balance. Pilates' system allows for different
exercises to be modified in range of difficulty from beginning to
advanced. Intensity can be increased over time as the body conditions
and adapts to the exercises.Pilates improves muscle tone, balances musculature, supports correct posture, and teaches to move with ease and grace.
Check out BLOGILATES, videos all done by pilates instructor Cassey Ho, with all different levels of expertise and focus on every body part!
GO VEG!
Veg
Why you should make the switch to a vegetarian lifestyle
1. Significantly improve your health
Studies have shown that becoming a vegetarian can reduce your risk for heart disease and other cardiovascular diseases. As well at decrease your chances for strokes, breast cancer, colon cancer, prostate cancer, lung cancer, bladder cancer, stomach cancer and ovarian cancer, but also osteoporosis, obesity, diabetes, arthritis, high blood pressure and high cholesterol.
Additionally, processed meats are often covered in chemicals that your body cannot handle.
2. Save our planet
Becoming a vegetarian will drastically reduce your carbon footprint! It reduces deforestation and saves our water. 1 meat eater 1 day = 4200 gallons of water. 1 vegan 1 day = 300 gallons of water. Grains and corn are fed to livestock in excess in order to bulk them up to get more meat out of them, if that extra gran/corn was fed to starving children instead it could end world hunger. Livestock creates a huge amount of waste and toxic emissions that end up in our earth and drinking water.
3. Animal Cruelty
No one wants a little animal to suffer, but its hard to say that if ten minutes later you are going to be eating a hamburger that came from a mistreated cow. The majority of people are aware there is some sort of mistreatment to animals in slaughterhouses, but are not exactly sure of the extent to this problem. The animals are bread to be killed and are often mistreated and kept in terrible living conditions. Take the time to educate yourself on exactly how the animals you are eating are being treated and you may think twice about eating them.
1. Make sure you really believe in it
Cutting out meat entirely from your diet is hard. Especially, if you eat a large amount of meat on a daily basis. So, it is important that your heart is in this decision so that you know you will stick to it. It is easier to make a permanent decision if you really believe in it. Just make sure you know all of your reasons for becoming a vegetarian and have done all of the necessary research. People will criticize your decision, but if you know why you did it, what they think doesn't matter.
2. Find A Buddy
Everything is easier to do when you've got a friend next to you. It's cheesy, but really! When you have someone with the same goals as you, it is easier to achieve yours together. You can be each others cooking buddy and support system. It also adds a degree of accountability, you don't want to be the one to give up first.
3. Give it 30 Days
Just tell yourself you are going to try becoming a vegetarian for 1 month, or at least 30 days. It takes 30 days to break a bad habit, or make a good one stick. And this makes it seem less daunting than trying to make a decision that will last for the rest of your life. If you love it and still feel passionate and notice how much better you feel health wise after 30 days, then keep going to 60 days, and then 90, and so on and so on. It doesn't have to be a life commitment, but you'll notice after that time that it wasn't as hard as you thought to make the switch, or to stick to it.
Honestly, being a vegetarian is not for everyone, but there are a few things you can do to start making the transition slowly, and reap some of the benefits
1. Be A Pescatarian (no meat or poultry, but fish is allowed)
2. Meatless Mondays
3. No Meat After 5pm
4. Cage-free, Free-Range Organic meat
TUC Ed Update
best fitness apps
Cost: Free
Good For: People who need to squeeze in a work out at home
Nike Training Club features over 90 comprehensive and custom-built workouts, and it’s totally free. Select your goal (Get Lean, Get Toned, Get Strong, or Get Focused), and your fitness level (beginner, intermediate, advanced), then the app creates several 30-45-minute full-length workout options. This app is great for building cardio endurance and breaking a sweat.
Cost: Free
Good For: People who want at-home and in-gym work outs
Start by choosing your goal (health, fat loss, muscle gain), location (home or the gym), duration, session type (full body, upper body, lower body, abs) and muscle focus. Pick the equipment you have to work with, like a chair, study table, dumbbells or resistance bands, and GAINFitness will design a custom work out for you. This app can be used as an assistance for your work outs in the gym, or you can use it to design a challenging work out for when you want to work out at home.
Cost: Free and 99 cent versions available
Good For: People wanting guidance in the gym
Start by entering your statistics (height, weight, age) and Fitness Buddy will create a workout based on your personal fitness goals and the amount of weight/reps you want to use. The app offers pictures and descriptions for each work out to ensure you do them properlty and tracks your progress for each work out, and overall.
Fitness Apps
wardrobe staples
in their wardrobe
instantly adds a touch of sophistication
add a little ooh-la-la to a pair of jeans
The perfect coat for rain or shine
For those last minute soirees and dinner parties
Because they match everything
FIts everything and adds a pop of color
The perfect jeans can make all the difference
because you always need to be on time
For when you dont want to wear heels, but can't wear sandals
GIves a plain tee a little sumthin sumthin
Inside Out Project
Inspired by JR’s large‐format street "pastings", INSIDE OUT gives everyone the opportunity to share their portrait and make a statement for what they stand for. It is a global platform for people to share their untold stories and transform messages of personal identity into works of public art.
Each INSIDE OUT group action around the world is documented, archived and exhibited online. Over 120,000 posters have been sent to more than 108 countries since March 2011.
The INSIDE OUT project has traveled from Ecuador to Nepal, from Mexico to Palestine, inspiring group actions on varied themes such as hope, diversity, gender-based violence, climate change... Discover the extent of the project through some selected actions.
a New JR x Jose Parla Mural in NYC
Welcome To My World
Ben Eine
street artist
PLB May 2013 Issue 1
Interview with Loko Moob
Interview with Chance C. Lee
Chance c. lee
What is your name?
Chance C. Lee.
Where are you from?
My parents are from Laos. I’m Hmong. Born in Connecticut.
Where do you live?
St. Paul, Minnesota.
What is your age?
30.
Do you have a family?
Still single.
Religious? Not religious?
I’m LDS, served a 2 year mission for my church in the Philippines.
Are you working or are you a student?
Graduated college and looking for a decent job.
When did you get your first pigeon?
My brothers and my dad got into utility meat pigeons, homers, and Lahores when I was about 8 years old.
When did you get your first parlor?
I got my first parlors around 2009 or 2010 from a guy in Missouri. I didn’t have the patience to wait for quality stock, so I snatched up the first ones I saw on the internet. They bred a young that flew a little, especially to meet me when I fed them which I did not like very much. I soon located better stock in Iowa; closer to me in Nebraska and I drove up to get them. I grabbed a red cock, kite cock, black hen, and an almond hen. Those were my first quality parlors that rolled good and had good physical features such as correct eye color and body shape.
What other kinds of pigeons do
you have?
I’ve kept utility meat cross breeds, homers, Lahores, rollers, and parlors. However my last 2 years in the pigeon hobby consisted of just rollers and parlors.
Do you consider yourself a breeder?
If I had the space and time money I would breed thousands of parlors. I love this breed very much. However, I just had a small operation and kept 2 pairs with 2 extra hens as my breeding stock rotating the hens back and forth, while taking their youngs to the shows.
What is your loft/coop/pigeon
dwelling like? Dimensions?
I’m not good with measurements hehe. I had them in a box shape housing that was about 4x4 and about 3 feet high. With mesh wires for windows on two sides and a door, along with moveable dividers that stood on legs in their housing compartment.
What feed brand/mix do you use?
Why?
I just used a standard homer pigeon mix due to that was the same feed I feed my homers. Its good to keep them on a light mix before competition though.
Do you have one favorite bird?
If so, why?
I have a recessive red cock (one of the originals that I bought), band number APRA 910 bred by Dewey Skilling of Iowa and he was hatched in 2005. He was old but was still driving the hens. He had a nice head, very short beak, all muscle and very compact and he had his wings drooping down like a Oriental Roller. He only certified at 107 feet, but he was my favorite. I sold him with the rest of my parlors to Colorado and I would like him back if he decides to get rid of him.
This recessive red’s granddaughter which is a tort is also my favorite. I didn’t take her to the show, but she acts like a human because I babied her a lot as a squab. Her father, a kite, was my first hatchling parlor for my first year. Second year produced none and this tort was actually hatched and fostered by my flying rollers (she was hatched my third year with parlors). When I go feed them she is the first to greet me and she wants to get out of the pen. She likes to jump on top of the breeder nesting box and look out the mesh wire windows as well. She breaks a lot of tail feathers because she is always jumping up and down the breeder nesting boxes to view outside the windows.
What is it about parlors that makes you so stoked about them?
They look super nice to my eyes. I like the way they are built, the way they are put together; small, compact, muscular, pearl eyes. They are not aggressive and they hardly ever fight. They are very passive for pigeons. They will feed other youngsters in the same pen. They were a breed meant for me. I really do love them a lot.
What bothers you most about
parlor pigeons?
They are not really good a parents.
They hatch well, but they don’t feed them well the first couple
weeks of life until the squabs are a little bit older. They usually
just feed the bigger baby and so you have to let them feed the
smaller one first then add the bigger baby later after the smaller
one been feed.
My parents call this breed “stupid,” but I like them.
Rolling in the loft can be a problem with some of them, so it’s important to make sure you try to reduce rolling in the loft and that can be done by keeping them in a smaller area. If youhave an unstable parlor that keeps rolling in the loft, it will make the others start to roll as well because the actions of that unstable parlor will scare the others into rolling. So, it’s important to never spook them. I usually knock on the door before I open as to reduce spinning in the loft or to prevent them from ever spinning in the loft.
Why, out of all the pigeon
breeds do you choose to keep parlors?
I think if I’m a pigeon that I would be a parlor myself. I like the fact that they can’t fly and so you can keep them in a backyard in a city environment. They require no flying, they are in essence chickens in my eyes. They have very cool personalities too; very docile.
Would you consider yourself a
novice, intermediate or a pro when it comes to parlors?
I think I’m a intermediate. I feel that I’ve learn a lot about the breed itself and how to care for them. Next step is to raise some super long rollers and to get as many as possible to certify in the future to be considered a master breeder.
Do you understand pigeon
genetics?
I don’t know much about pigeon genetics or colors, but I do hate color projects within the parlor breed that is happening. I feel it’s important to keep the breed in its purest form otherwise we will lose this breed forever.
What are your future plans with
regards to pigeons/parlors?
Well, I sold out of birds and so I’ll like to get back into them one day again. I’ve left the hobby but I’ll be back stronger than ever. I plan to acquire the best available stock when I get back in and to also do my best to maintain the breed characteristics and weed out all the junk mutts that are now all over the place.
What bugs you the most about the parlor world?
The need for breeders to add/bring color into the parlor breed which breaks them down and turns these parlors into flying roller lookalikes that can roll on the ground like parlors.
What do you like most about the
parlor world?
Not so sure about the breeders of parlors, but I like the breed very much. There is no other satisfying feel than to buy or breed one yourself that can roll well and have the classic parlor roller physical look.
What does the parlor world
need?
The parlor tumbler needs to be maintain and keep alive like in Germany where there are tons of parlor tumblers. The tumbler variety is rare these days in the US and this breed needs a revival. The parlor roller variety will be okay, there are many who breeds this variety.
Do you compete with your
parlors? How do you feel about the competitions? Changes?
I’ve only competed with them one year and there still a lot to learn from it especially the “locking in process.” The competitions are fun and it’s nice to mingle with others who keep this breed. I’ve been to a couple parlor shows. The breeding process is fun too as you try to pair up the right birds to get the straightest and longest roller.
Pearl eyes are a must. That is the standard eye color!!!! Some say that the eye color doesn’t roll but the pigeon is what rolls. Why judge the parlor by his eye color? We should judge the parlor only by its roll? I disagree, if the breed is allowed to have whatever eye color that we please then the breed will end up being a mongrel breed and not true to it’s form. The pearl eyes sets it apart from other breeds especially the flying rollers. If I see a group of non-pearl eyes parlor for sale, that’s when I know I should move along and don’t touch because I know that they’ve been crossed with the flying rollers. I rather buy a parlor with pearl eyes that doesn’t roll as far compared to buying a parlor with orange/yellow eyes that can roll as far and long as a football field.
I like the parlors with a short tail also. I pay attention to the feet too. I like small, short, stubby, fat toes that some in this breed possesses instead of the long scrawny toes. The breed should be small and compact and should not be long. I don’t like the parlors with the long necks either. When looking at the parlors it should appear as if the head and body are one ( no neck breed is what my cousin calls them ).
Describe your daily interaction
with your parlors. For example, do you wake up and take care of your
birds? How often do you feed them? How much time per day do you spend
with the parlors?
I feed them twice a day, once in the morning and once before dark. I may feed them more depending on if they have young or not. My parlors love greens especially lettuce and they go crazy over it even if they are already full. I think they like the salt that is in the greens and they like the tearing motion of it when the peck at the lettuce. I take them out and put them in a cage and spray them down with a hose to cool them off which they like a lot.
Who do you look up to in the parlor world? Why?
My mentors will always be Rod Ferguson and Larry Jensen of Iowa. I like their parlors and I plan to grab some from them in the future as well as getting some stock from the Southern California area later on.
Do you have any pictures of
your parlors that you can share?
Feel free to steal them from my Facebook page lol and you can go to my Youtube page which has all my parlor videos. The most parlor videos created and uploaded to Youtube I believe.
Any advice to give to
beginners?
They are not a breed for everybody, so make sure you like them before you get them. They are need a lot of special care since they can’t fly.
