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January 2019

Barbell Floor Press Challenge Week 51




I was finally able to exercise at the gym. Here are the results of the work out:


Tuesday, January 15, 2019


machine iso-lateral high row


295 lb (or 147.5 lb in each hand separately x5x5 right, 147.5 lb each hand x5x5 left)

315 lb (or 157.5 lb in each hand separately x5x5 right, 157.5 lb each hand x5x5 left)


t-bar row (traditional)


180 lb x6x5 <---- 5 sets x 6 reps


machine overhead press (also called incline press)

225 lb x5x1


I went lighter on the t-bar rows but lifted more weight on the machine iso-row, and lifted within 5 pounds of what I had on the machine overhead press on October 23, 2018. I opted against the standing barbell overhead press with Olympic bar and focused my attention on rapid alternations between the t-bar row and iso-row.

I limited my rest between sets to 60s and then started back up again; I will be doing this more often as it is was very useful in my old heavy weight lifting gym.

I did a set of machine overhead presses simply because I have not done that exercise in a while.

It felt good to work out with heavy weights again.

When I get back to the gym later this week, I'll do the standing barbell overhead press with Olympic bar at 140 pounds.

I'll keep you posted.


But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14


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Be Aware and Be Seen While Cycling at Night

Be Aware and Be Seen While Cycling at Night
By Meagan J Deacon

Even if you ride your bike to work, chances are you've never had to ride at night. Even when you had to stay late at work you probably hitched a ride home instead of riding your bike. Your reasons for this were good ones! Without the right gear, night riding is as terrifying as it is dangerous. Until you get used to it, riding at night can be scary. But there are steps you can take to ease into it, safely.

Tips for Cycling at Night:

  • Tip #1: Choose a Lighted Path

Many bike paths keep their lights on well into the night, making them suitable for bicycle commuting well past when the sun goes down. Finding a lighted path means a cyclist doesn't need much more gear to be able to ride at night. Be sure to read the signs before entering to find out if the lights run all night or if they have an automatic cut-off time.

  • Tip #2: Wear Clear Glasses

Plenty of cyclists own snazzy and functional eyewear. But if you're used to riding during the day, they probably have dark lenses. When searching for those perfect glasses, you probably wondered why anyone would want anything but sunglass lenses. The reason is clear. Clear is the best choice for night riding. If you don't have a pair of clear, cycling-specific glasses, a pair of basic safety glasses will work just fine.

  • Tip #3: Be Aware

If you thought riding in traffic in broad daylight was scary, night riding is a whole new adventure. If you're used to riding around on auto-pilot during the day, you will need to switch over to a more alert mode when riding after sunset. If this is your first trip out on a bike at night, go slow and keep your eyes open for unexpected obstacles, bumps in the road, potholes, and other obstructions. Be mindful of your position to take the weight off of your seat and put it on your feet, on the pedals. Use your legs as suspension to soak up anything you might not see with your eyes first.

  • Tip #4: Overuse Reflective Tape

Make yourself as visible as possible! Add reflective strips to your bag, bike frame and the clothing you plan to be riding in.

  • Tip #5: Make a Plan

The above tips are perfect for when you find yourself staring down an unplanned bike trip in the dark. Stopping at a nearby hardware store on your lunch break, using Google to find a bike path, and making sure you are covered in reflective tape will help you for an unexpected ride. To become a night riding expert, you will need to take a few more steps. One of them being, actually making a plan.

  • Tip #6: Pick the Right Bike

The right bike for night riding is one that can take a beating. A road bike with old parts and fatter tires is the perfect night-time bike. Fatter tires are able to soak up unexpected bumps better than the normal tires found on racing bikes.

  • Tip #7: KEEP IT SLOW!

Sayre is the leading manufacturer of reflective gear for use by athletes, military personnel and industrial safety. All of their products are manufactured in their Virginia factory and they are made using military grade materials. For more information on their reflective safety gear call 800.552.6064 or visit to browse through their Reflex Reflective Safety product line.

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3 Meat Pie Recipes That Are a Must-Try

3 Meat Pie Recipes That Are a Must-Try
By Adrian T. Cheng

During birthdays, Thanksgiving or Christmas, it's not a surprise to see that pie is served. It's because it is considered to be a special dish especially when homemade. But you don't have to wait for a special occasion to eat one, make these delicious meat pies at home and it will feel like the holidays!

Meat Loaf Overload

What you need:

  • 1/2 kilogram ground beef, cooked
  • 1 egg
  • 1 onion, chopped
  • 1 piece 9-inch unbaked pie crust
  • 2 cups prepared mashed potatoes
  • 1 cup whole corn kernel
  • 1/2 cup shredded Cheddar cheese
  • 1 tablespoon Worcestershire sauce
  • 1 tablespoon ketchup

Mix together cooked beef, egg, onion, Worcestershire sauce and ketchup in a bowl. Spread corn kernels evenly over crust then top with beef mixture. Layer with mashed potatoes then sprinkle with cheddar cheese. Bake pie in a pre-heated oven (350 degrees F) until cheese has melted and lightly browned, about 30 to 40 minutes.

Creamy Turkey Pie

What you need:

  • 2 cups cooked turkey, sliced into bite-size pieces
  • 2 cups mixed vegetables
  • 1 1/2 cup condensed cream of chicken soup
  • 1/2 cup shredded cheddar cheese
  • 1 package 9-inch double crust pie
  • 1 teaspoon salt
  • 1 teaspoon seasoned pepper blend

Place 1 pastry crust on a baking dish and set aside. In a large bowl, combine turkey, mixed vegetables, cream of chicken soup, cheddar cheese, salt and pepper. Pour mixture over prepared pie crust then top with the remaining pie crust. Pinch the edges of the crusts together to seal. Using a sharp knife, cut a slit on top of the pie. Bake in a pre-heated oven (350 degrees F) for 35 to 40 minutes, or until filling is bubbling and crust is golden brown.


What you need:

  • 1/2 kilogram ground beef, cooked
  • 1 package refrigerated crescent roll dough
  • 1 3/4 cup refried beans
  • 1 1/2 cups shredded cheddar cheese
  • 1 cup salsa, slightly drained
  • 1 cup sour cream
  • 2 1/2 tablespoons taco seasoning

Press dough in an oiled deep-dish pie pan. Spread beans evenly over the dough then top with sour cream. Season cooked ground beef with taco seasoning then sprinkle over sour cream. Layer with salsa and top with cheddar cheese. Bake in a pre-heated oven (350 degrees F) for 30 minutes or until crust has browned and cheese has melted.

Enjoy a hearty, heavy meal with your family and friends with these delicious meat pie recipes!

Adrian T. Cheng is a food blogger and a BBQ expert. Through years of grilling experience, reviewing various grill gadgets and trying delicious and unique recipes, he is sharing his knowledge with everyone through his blog. For more grilling secrets, tips, recipes and more, head over to Adrian's website where he has other interesting posts [].

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Type 2 Diabetes and Healthy Eating - The Top 3 Ways to Easily Remove Added Sugar From Your Diet

Type 2 Diabetes and Healthy Eating - The Top 3 Ways to Easily Remove Added Sugar From Your Diet
By Beverleigh H Piepers

Sugar is found in just about everything! It is so hard to pick up any packaged food items and not see some form of hidden sugar listed in the ingredient list. Sugar is also in foods you would never suspect...

  • salad dressing,
  • pasta sauce,
  • ketchup, and
  • protein powder.

You name it; chances are there is added sugar. Not only that, sugar can be listed on an ingredient list many different ways, so finding the hidden sources can be a bit tricky and can require you to do some detective work.

To help you start to remove some of the top hidden sources of sugar from your diet, here are three of the top offenders you may not know to contain sugar at all and some alternatives you can use instead of these sugary foods.

1. Make Your Own Salad Dressing. Who would have though salad dressing would be a source of hidden sugar? This can be a big issue because you may think you are doing something great for your health by enjoying a salad, but what you put on your salad matters. Sadly, some salad dressing contains upwards of five grams of added sugar, so skip the sugar and make your own!

You can make your delicious homemade dressing using olive oil, balsamic vinegar, and your favorite herbs and spices.

2. Stop Eating Flavored Yogurt. Flavored yogurt can contain an average of 10 grams of added sugar! That is a lot of sugar in just one small container of yogurt. For a healthier choice, try enjoying plain unsweetened Greek yogurt, and sweetening it yourself with fresh berries and a drizzle of raw honey.

3. Swap Juice with Fruit-Infused Water. Juice is a notorious source of added sugar but is something many people enjoy as a regular part of their diet. Instead of any sweetened beverage, make refreshing fruit-infused water with fresh cucumbers and raspberries, and use sparkling water for an added kick.

The bottom line; sugar is in almost every packaged food item, but with a few food swaps, you can be well on your way to reducing the total amount of sugar in your diet.

In addition to eliminating these foods and choosing healthier options, you will also want to watch out for ingredients ending in "ose" as these too are sugars. Natural sweeteners like honey and pure maple syrup are okay, but these should be enjoyed in moderation as well.

Try making these sugar swaps to remove the hidden sources of sugar, and be mindful of the ingredients in every food you eat. Taking these small but essential steps will lead to lasting changes in your diet and overall health.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to to learn about some of those secrets.

The answer isn't in the endless volumes of available information but in yourself.

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Trenchless Pipe Replacement: Underground Pipe Replacement With Minimal Digging

Trenchless Pipe Replacement: Underground Pipe Replacement With Minimal Digging
By Juanita Swindell

The drain pipe that runs beneath the ground if often subjected to several harsh elements without us being aware of it. While you can insulate the pipes inside homes to ensure they do not freeze up during winters, the ones that run underground are often neglected as we are unable to see them. However, they are also constantly in contact with underground water, mud and several other chemicals found beneath the surface. This makes them exceptionally susceptible to early rusting which can make them brittle and cause breakages.

Getting the underground pipe replaced used to be a real nightmare. Replacement often involved extensive digging of the gardens, driveways and everything else that was found over the area where they lay. However, this inconvenience has now become a thing of the past thanks to trenchless pipe replacement.

What Is Trenchless Pipe Replacement?

As the name suggests, it involves underground pipe replacement that is accomplished without digging long trenches in the ground. If you feel this is the name given to some kind of glorified drain repair that would clog up again in a few months after the whole process then you are going to be pleasantly surprised. This is a process that actually involves a new pipe installation underground. However it is accomplished without extended digging, as the new pipe is run through the old one.

How Is It Accomplished?

It is accomplished by the means of a heavy duty pulling unit, pulling cable and a brand new underground pipe. Two small pits are dug at the starting as well the ending points of the region where the relining needs to be done. A new pipe is fed through the entry pit while the exit pit has a pulling unit installed that is capable of pulling great loads. A pulling cable that is run through the new pipe and a cone breaker is fed through the entry pit to the exit pit where it is attached to the pulling machinery. The cone breaker is used to blast through any clogs in the old pipe and the new one is then pulled using the cable through the old existing line.

What Are the Advantages?

Drain repair is a great option for an underground drain, however there comes a time when no amount of repairing can get the job done and a replacement becomes imperative. This is where this new technique really helps in getting the job done with minimal disturbance.

The technique is also a highly economical preposition and the total cost incurred actually comes out cheaper when using this trenchless method as addition overheads of rebuilding lawns and driveways are easily avoided. The extensive disruption of day to day activities also does not occur as this is a fairly fast process which is accomplished by digging just two 24 by 36 inch pits.

The next time you encounter a clogged or corrugated underground pipe, fear not the plumbing repair work is going to be a breeze with the modern no dig technology.

Liberty Plumbing and Septic is a great plumbing service provider who can take care of all your plumbing repair needs. Also check out our new page on Trenchless Pipe Replacement.

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What To Consider When Adopting A Dog

What To Consider When Adopting A Dog
By Jeffrey Kinseth

To adopt a dog is an enormous commitment. Many people purchase puppies and then they realize that they need to be potty trained, they can be destructive, and they need to be walked several times a day. Puppies can be horrible holiday gifts for new dog owners because many people are unaware of the responsibility and work they require.

Many puppies go off to the pound because the puppy had an accident and the owners had no time to take the dog out and to provide the attention puppies need. Puppies are not well-developed so it is difficult for me to see any gross abnormalities. I have always met and interacted with the dogs for at least 15 minutes. Under the circumstances of being in an adoption situation, a dog could be more nervous than he would be once established in a forever home. Getting a clear read could be difficult, but sometimes you can get a bit of a gist of how you might get along with a dog by spending a little time with him.

Dogs are frequently surrendered for shocking reasons. People think that dogs who are up for adoption are headaches that other people wanted to get rid of. That couldn't be further than the truth. Here are my suggestions before you acquire a dog:

When you first meet a dog kneel down or squat, hold out your hand (with palm up), and call the dog using a gentle, kind voice to invite the dog to interact. How does the dog respond to you (fearful, aggressive, playful, affectionate... )? Observe the dog's energy level. This is tricky because under the circumstances the dog might (understandably) be hyper or excited). Does everybody's energy work well together? Does everybody get along? I would see how the dog interacts with your family members including other pets, significant others... ) and to see how those people and pets respond to the dog.

Of course you should always ask the people who are in the adoption organization before you do this. The dog can become overwhelmed if he is bombarded with so much stimuli. Just as important as observing the adoptive dog's reaction, it is just as critical to observe the behavior of those significant others and pets when they meet the dog. Is your child fearful of the dog and/or does the child know how to be gentle with the dog? Is the dog comfortable with being handled appropriately (as opposed to pulling at the tail which is not appropriate)? Does he react with fear or anger? Does the dog's energy level match yours? Is the dog too high energy? Person who is very inactive or not available still needs to assure that (especially) a high energy can get enough exercise. A dog who is calmer or older will probably need less exercise. Will you, a family member or a dog walker be able to take the dog out long enough to get that energy out for exercise? It is not unusual for a high energy dog who doesn't get enough exercise to be destructive at home. All dogs need exercise to get their energy out of their system. Is there a park nearby? Are you able to exercise the dog in the backyard (not just let him outside, but to actively play around and throw a ball for at least a couple of hours a day).

Questions to ask the adoption agency before you adopt a dog:

Review details about the dogs with people who have some familiarity with the dogs. Ask questions like: Does the dog have any health issues? What is the dog's background story? Was he abandoned? Abused? Neglected? Why was he/she surrendered? Does the dog have any fears or anxiety about anything in particular that you know of? Is the dog OK with children? Other pets? Are there any behavioral issues that I could address and focus on? Is the dog house trained to go outside?

For dog care and training tips go to:

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To Invest in a Qualified Business Plan is a Fundamental Strategy

To Invest in a Qualified Business Plan is a Fundamental Strategy

By: Elsa Hedenberg

Before you start reading any arguments about why you should have a super professional Business Plan for your new venture, you might as well first take a look at those lean statistics.
Only 400 out of 40.000 new ventures are funded by Venture Capitalists (VCs).
Only about 4.000 ideas reach the pre-business plan stage.
Only 400 entrepreneurs have available some kind of business plan.
Only 40 out of them receive some funding by business angels or any other sources.

Statistics also tell us that there is more money looking for good projects than vice versa. Why then is it so difficult to raise money?

It is all about investing on a qualified Business Plan.
This is a methodical first step that leads to the anticipated Fundings.

Your Business Plan is your "road map" of your enterprise and shows you where you want to go. It is to become your checking list to follow up, the same way an orderly routined pilot does, before taking off his plane.
As Henry Kissinger remarkably said: "If you do not know where you are going, every road will get you nowhere

Why let Professionals Prepare A Business Plan for you?

  • They have the skills to detect the investors' preferences.
  • Have the experience to eliminate mistakes.
  • Define and focus your objectives.
  • Can uncover overlooks and weaknesses in your planning process. This will help you to build up an overview of your business idea. They also prepare you to give a thought to the potential investor's unexpected questions.
  • Guide you to avoid common mistakes.
  • Create a meaningful content which is expected by professional investors who recognize generic phrases, created from business plan software. They compile for you a convincing content that covers from hard to find market research to articulating the value of your message.
  • They free up your valuable time. Instead of collecting material, gathering market research, writing creating drafts and revising, it would be better used working on your business.

Professionals model your business:

  • They teach you how to both create and communicate true value to potential customers, suppliers, employees and even investors.
  • They formulate a start up strategy which will minimize the capital needed to launch your company.
  • You have only one chance with many investors. They help you make it count and stand out.

Who qualifies for Venture Capital today?
Ask yourself the hard question if you have what it takes to turn your vision to reality. Your business idea, as good as it may be, will mean nothing if it is not backed up by your entrepreneurial skills. For Venture Capitalists are like winning horse track gamblers, they bet on the jockey not on the horse.


Author Bio
Elsa Hedenberg has an extensive experience in consumer products marketing and has a degree in consumer's psychology. Has published business articles in business magazines, in Swedish and English.

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Barbell Floor Press Challenge Week 50




I did not go to the gym this week, but that didn't stop me from doing cardio and functional strength workouts. Here is a summary of what I did: 



Inclined Pushups

Snow Shoveling


I have an iron gym workout bar that I used for my functional strength training exercises; this inexpensive piece of equipment is a must have for times when you want to srength train at home, on business trips or vacations. I did the dips and inclined pushups between stairclimbing sets.

Most of you are probably recovering from the winter storm that has made its way across the continental United States over this past weekend.

Clearing a safe path for pedestrians means getting out the snow shovel and doing some serious snow removal. Packed snow can be very heavy, and continuous repetitions of "scoop, lift and toss" make for a good functional strength training workout. But a word of caution to anyone thinking about snow shoveling: if you are not in good physical shape, you should avoid shoveling snow until you have consulted with a health care professional. Shoveling snow can increase heart attack risk in people with a familial history of heart disease.

When I return to the gym, I'll do the Olympic barbell overhead press and other exercises at the same level that I have recently.

I'll keep you posted.


But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14


***Like us on Facebook!!!***

I'm living fit, healthy and happy(SM). Are you?


"Barbell Floor Press Challenge Week 50" copyright © Living Fit, Healthy and Happy(SM). Are you?



Getting Started With Biking: Tips for Heavy Cyclists

Getting Started With Biking: Tips for Heavy Cyclists
By Joan Bishop Denizot

Riding a bicycle outdoors is a great exercise if you are a bit overweight. Because cycling is a low impact exercise, it does not strain your joints as is experienced among joggers and runners. Cycling is a good option to exercise particularly if you want to do it at your own pace. Should you want to shed off those excess pounds, you might want to remember and do the following tips.

Determination to Pursue Cycling. It is normal to be hesitant to get on that bike and worry about what people might say or how you would look. Don't fret. Most experienced heavy riders attest that such feeling won't last. All you have to do is to have that determination to get on that bike and pedal your way to good health. You can conquer that fear however, you might want to take that first step.

Choose a bike that fits. The first thing you might want to consider is getting a bike that fits. You may consult your local bike shop for bike fitting. Giving the bicycle a test ride to see how comfortable you are riding it would be a good idea.

Start with flat terrain. You may want to start out riding through flat terrains in your yard, neighborhood street or the park area. Carefully plan your route so you would be biking along paths you are confident you can tackle. Then as you gain your confidence you can start biking with uphill terrain but a level higher at a time.

Practice getting on and off the bike. Among the fears of a beginner cyclist is the awkwardness of getting on and getting off the bike. You may want to practice this in your yard till you gain the confidence to do so outside.

Practice using gears. It may be an advantage if you become familiar with the gears on your bicycle and know when and how to use them. You may consult an experienced rider or your local bike shop for advice. You can practice using the gears on your bike at a nearby park. When you are confident with your riding, you can ride farther and enjoy the benefits of cycling outdoors.

There is no easy road to success. However, do not be easily discouraged; instead, have that determination to go on cycling and look forward for the results. Coupled with proper diet, cycling will help you get fit in no time.

Whether you are an average sized rider or a heavier one who wanted to try biking for recreational purposes, commuting, or losing weight, check out Zize Bikes for a line-up of custom made, extra sturdy bicycles for everybody that can support ALL riders of ALL sizes (up to 550 pounds).

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Foil Dinner Recipes That Everyone Is Loving Right Now

Foil Dinner Recipes That Everyone Is Loving Right Now
By Adrian T. Cheng

Preparing dinner for the entire family doesn't have to be too much hard work, especially when you don't have enough time on some days. If you don't have the luxury of time but still want to prepare a fulfilling dinner, why not go for a foil dinner? It's super easy to prepare and the best part is, no clean up required after!

Try these popular foil dinner recipes:

Hawaiian Chicken Extravaganza

What you need:

  • 1 kilogram chicken breast, chopped
  • 2 cups rice of your choice, cooked
  • 2 large onions, sliced
  • 1 green bell pepper, sliced
  • 1 red bell pepper, sliced
  • 1 large head broccoli, chopped
  • 2 cups green peas
  • 2 cups crushed pineapple
  • 2 to 3 cups teriyaki sauce

Prepare 4 sheets of heavy duty aluminum foil, folding the sides to create a 1-inch rim. Spray the foil with cooking spray. Divide the rice, chicken, onions, bell peppers, broccoli, green peas and pineapple between 4 foils. Fold up the sides to create a packet. Drizzle each with teriyaki sauce. If grilling, cook the packets on a pre-heated grill over medium high heat, turning a few times, for 30 minutes. When baking, cook packets on pre-heated oven (400F) for 30 minutes. Allow a few minutes to cool before opening the packets.

Cheesy Burger and Veggie Packets

What you need:

  • 1/2 kilogram ground beef
  • 2 potatoes, thinly sliced
  • 12 cherry potatoes, halved
  • 1 1/2 cups sliced baby carrots
  • 1 cup shredded cheddar cheese
  • 1/4 cup plus 2 tablespoons chopped green onions
  • 1 tablespoon Worcestershire sauce
  • 1 1/2 teaspoons peppered seasoned salt

In a large bowl, mix together ground beef, cheddar cheese, 1/4 cup chopped onions and Worcestershire sauce. Season with 1 teaspoon seasoned salt. Using clean hands, shape mixture into 1-inch thick patties. Prepare 4 pieces of 18x12 inches heavy duty aluminum foil and spray each with cooking spray. Divide potatoes, beef patties, cherry tomatoes, carrots and remaining seasoned salt among 4 foil sheets then fold over sides to seal. Cook on a pre-heated grill, covered, over medium heat until all ingredients are heated through and potatoes are tender, about 18 to 20 minutes. Allow to cool before consuming.

Enjoy your next meal time with the entire family - something fulfilling, satisfying and most of all, delicious! Prepare any of these easy foil dinner recipes - we're sure you won't be able to get enough (and so will your loved ones!)

Adrian T. Cheng is a food blogger and a BBQ expert. Through years of grill experience, reviewing various grilling accessories and trying delicious and unique recipes, he is sharing his knowledge with everyone through his blog. For more grilling secrets, tips, recipes and more, head over to Adrian's website where he has other interesting grill-related products and posts.

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