Happy New Year

Instant Grammar Check


300x250 Got an Idea?
On A Thought

Time Is Wasting

Time. There just never seems to be enough of it. I mean, it’s already December.  Didn’t we just celebrate the start of 2019? I feel like I was just ringing in the new year. Time moves too fast (and every year it seems to just move faster). And time is something people always tell me they don’t have enough of and is one of the main reasons why they don’t travel as much as they would like. Now, I won’t pretend that people with 8-to-5 jobs can travel as I do. My travel needs to suit my way of traveling.  It’s not for everybody. I’m lucky enough to be an educator who has breaks in between the year so I am able to travel more often. But even if they don’t want to be nomadic, most people I know with office jobs want to travel more than they do. They just think they don’t have the time to do so. They are wrong!

728x90f In Doers We Trust

Let’s say you work 50 weeks a year and get two weeks of vacation. Counting your vacation time and every weekend brings the total number of days per year you can travel to 110 (104 weekend days plus the 10 days in your two-week vacation). That’s a lot of time to travel. Throw in three-day weekends and holidays, and we can add even more days to our total. It may not be all continuous, but you can do a lot with that much time. Let’s think about that for a second: 110+ days of free time per year. That’s close to four months of potential travel time per year! Four months! The world is your oyster with that much time. When looking at it this way, our busy schedule becomes a lot more open. What are you doing with that time? Everything is about priorities. Yes, there are certain obligations we have in our day to day lives that take up time but if you really want something, you find a way to make it happen. It’s like when I say I don’t have the time to go to the gym. I have plenty of time to go to the gym; I’m just spending that time elsewhere. Because the gym just isn’t a priority for me (though it probably should be!).

Instant Grammar Check

Moreover, most people associate “travel” with a long-term, big, expensive trip and thus discount all the short-term methods of travel. When people think “I want to travel” they envision a two-week vacation, a cruise, or some long, multi-month journey. That’s not really their fault — I used to think that way too. It’s just how the travel industry tells us we need to travel. We internalize that idea and never consider other options. The industry’s marketing machine tells us that travel means a long trip where we spend lots of money. And if you hear something enough, you believe it. I used to. It’s why Denise is never going to Ireland and Rodrigo will always be a hater. Like many, they don’t think about all the small ways one can satiate the travel bug when time is not on your side. Even when you don’t have months to travel, as we’ve seen, you still have 110 days of potential travel per year. If you make it a priority, you can certainly travel more. Try to incorporate more weekend trips away. It can help break up your routine and keep your wanderlust in check until your next big trip. Even a couple of days somewhere are better than no days anywhere! Stay close and you’ll need less time to do what you want. Additionally, the best flight deals you can find are often for destinations close to you. So be flexible. Anywhere you haven’t been is a good place to travel to! There’s so much around you that you probably don’t take advantage of when you’re busy leading your regular life that, when you stop and look for a second, you can find plenty of exciting activities to fill your time.

When you think that is how you have to travel and try to cram everything in, it’s easy to get burdened by your itinerary. You look at all those destinations, get overwhelmed, realize there is not enough time, give up, and hold off until you do “have” the time. I get that you don’t have a lot of vacation and want to see a lot, but don’t! Sticking to just one or two places suddenly opens up a lot of time and opportunity! You’ll never be able to see it all. 

So the next time you think “I don’t have the time,” think of all the places nearby you could explore. Yes, you’ll have errands to run and things that require your attention. But by using your time productively, prioritizing travel, and thinking outside the box, you’ll find you do have time to explore the world. Travel is about exploration, and that exploration can happen anywhere!

Instant Grammar Check
On A Thought

Give Them Wings To Fly

Give them wings to fly

It can be quite difficult for parents to adjust to a new home and family dynamic after all their kids have moved out. You may start to feel anxious, down or restless, but it’s important to realize that along with this big change come many possibilities. Rather than an end, this time in your life should be a wonderful new beginning.

Instant Grammar Check

When you teach your children lessons of life as they are growing up it’s easier for them to be ready to live an adult life. But at the same time, you also should be preparing yourself as your children grow into adulthood.

Take this time to reconnect with yourself as well as others. Pick an old hobby back up or explore something new that you’ve always meant to try. Make time to do the things you want to do without any disruption, and go to the places you want to go without having to worry about others. Having an empty nest isn’t a bad thing; it simply means that it’s time for you to spread your wings too.

728x90f In Doers We Trust USA, LLC
Gerber Life Insurance Company

Dues Payments


Bodyweight Squat


Bodyweight Goodmornings


Single Leg Rdl


Bodyweight Lunges

Front, Back, Side


Push Ups


Bench Dips




– THS Sports Performance

After meals. Wait one hour to two, before starting vigorous exercises.

Warm Ups

deep breathing

trunk twists

stationary runs

forward bends


side bends

floor touches

russian dances

body raises

leg raises

thigh & leg flexions

bicycle rides

Excess post-exercise oxygen consumption (EPOC) is the amount of oxygen required to restore your body back to normal metabolic function after exercise. The more intense the exercise, the more oxygen the body consumes afterward, and the higher the calorie burn.

– The Mindful Tech Team

The idea is to breathe deeply at least twenty minutes a day

Think you don’t have time to exercise?

A short, hard workout involving intervals of short sprints is more effective for fat burning and boosting metabolism compared to a long workout at a steady pace.

Get moving!

– The Mindful Team

Calorie Burner

6xfifty jumping jacks

2xjog one mile

4xtwenty five push ups

4xtwenty five squats

twenty five mountain climbers

fifteen sec plank

thirty sec plank

forty five sec plank

60 sec plank

Lifting heavy weights increases resting metabolism, increases strength, and strengthens bones. Both men AND women should make strength training part of any exercise regimen to reap the benefits.

-The Mindful


3×100 jumping jacks

3×100 mountain climbers

3×100 crunches

3xone mile runs

3×50 squats

3×50 burpees

120 jump rope skips

4×25 high knees

rest between sets as needed

Aim to get 10,000 steps per day to avoid being sedentary.

Workouts To Try

Crazy Eights

8 sets 8 reps

Barbell Push Press

Burpee Box Jumps

Barbell Complex

6,5,4,3,2,1 reps

deadlift-high pull

squat clean

push press

bent over row

box jump


Level 1 Workout Plan

Monday & Thursday

bench press

incline press

pull overs

chin ups 50

bent over rows

deadlifts 3×10,6,4,failure

crunches 5×25

Spring Step Shoes

Instant Grammar Check

Tuesdays & Fridays

barbell clean & press

dumbbell lateral raises

heavy upright rows


push presses


standing barbell curls

seated barbell curls

close grip press

standing triceps extensions with barbell

wrist curls

reverse wrist curls

reverse crunches


AAO-USA.COM Sign Up & Save 10% off

Glute Work

30 jumping jacks

20 jumping jacks

20 lunges

10 squats

15 squats

10 plie squats x 2

20 side lunges

20 glute kickbacks x 2

15 short bridges

10 side leg circles per leg

Add Weight As Desired

Lower Ab Work

40 jumping jacks

30 jumping jacks

15 lying toe touches

10 roll ups

5 roll ups

3 lying leg raises

40 bicycle crunches

20 flutter kicks

10 seated knee tucks

10 reverse crunches

10 lunge twists

10 planks

Metcon Workout

100 squats

90 secs high plank

80 lunges

70 sit ups

50 mtn climbers

40 push ups

20 jump squats

10 burpees

swimming pool

Workout By The Swimming Pool

jumpig jacks 20 secs

incline push ups 16

knee push ups 10

push ups 8

wide push ups 8

incline push ups 16

knee push ups 10

push ups 8

wide push ups 8

cobra stretch 20 secs

chest stretches 20 secs

jump rope 120

mtn climbers 25

squats 25

lunges 30

high kees 25

calf raises 25

arm circles 50 f/b


Back Exercises



t-bar rows

close grip pulls

dumbbell rows

cable rows

pull ups

wide grip pulls

chin ups

barbell rows


machine rows

Online CE and Pre-license Courses - Continuing Education - USA

Add Up Wod

ten push ups

fifteen plank arm lifts

twenty turning kicks

twenty chest expansions

thirty ninja squats

forty punches

forty-five secs elbow plank

forty-five secs wall sit

Online CE and Pre-license Courses - Continuing Education - USA USA, LLC

Back Update

child pose 45 secs

reverse elbow push ups

10 reps

pull ups 15 secs x 2

inverted rows with chairs

15 secs x 3

Upper Body

pec deck flyes

incline dumbbell flyes

seated pulley rows

standing dumbbell laterals

alternate dumbbell presses

barbell upright rows

tricep push downs

bench tricep dips

standing barbell curls

alternate dumbbell curls

Online CE and Pre-license Courses - Continuing Education - USA

Training Days

Monday & Thursday





Online CE and Pre-license Courses - Continuing Education - USA

Tuesday & Friday

upper arms





BN3TH Boxing Day is here!  40-50% OFF  all your favorites.

Gym Workout

treadmill walk

treadmill jog




bench leg raises

roman chair sit ups

seated calf raises

one legged calf raises


leg curls

leg extensions

air squats

barbell squats

hack squats

leg presses

good mornigs

cable triceps press

skull crushers

barbell bent rows

lat pull downs

incline bench press

decline bench press

flat bench press

military presses

dumbbell side laterals

dumbbell front laterals

dumbbell around the worlds

Accept the Prove It Challenge


barbell flat bench 4×4-8

dumbbell overhead press 4×4-8

vertical pull 4×4-8

dumbbell lateral raises 4×10-12

barbell rows 4×10-12



  hours  minutes  seconds



Football Field Workout

Warm Up

Fifty Yards Each

High knee walks

High knee skips

High knee runs

Butt kicks

Straight leg walks

Straight leg skips

Backward runs

Back pedaling

Lunge walks

Walking push ups


Jumping jacks


Seal jacks


Split jumps



Start in push up position

Pop up

Sprint fifty yards

Walk/jog back

X 10

Thirty secs rest

100 yard sprint

100 yard jog

100 yard walk

X 2

Thirty secs rest

Sprint through twenty staggered cones

Walk or jog back

X 3

Thirty secs rest

X 3

Football Field Speed


One jog lap

Fifty yard side shuffle

Numbers sprint

Sixty secs rest

Line touch sprints

Thirty secs rest

Line touch sprints

One jog lap

Plow & Hearth

Football Gym Training

Jump squats


Sixty secs rest

Dumbbell snatch


Ninety secs rest

Dumbbell push press


Ninety secs rest

Medball slams


Sixty secs rest

Sprint Workout

One hundred yards

X 2

Eighty yards

X 4

Sixty yards

X 6

Forty yards

X 8

Twenty yards

X 10

Mini band monster walks

Twenty steps per side

Mini band walks with arm drive sideways

Fifteen steps per side

elevated hip bridges


Jumping jacks



Twenty jumping t’s

Ten split squats

Ten body saws

Twenty side planks

Ten supermen

Ten secs star planks

Twenty secs elbow planks

Ten push ups

Power Sprinter

Wall high knees

Forty secs

Twenty secs rest

Wall sit

Forty secs

Twenty secs


Forty secs

Twenty secs rest


Forty secs

Twenty secs rest

Plank leg raises

Forty secs

Twenty secs rest

Plank jump ins

Forty secs

Twenty secs rest

Football Game Workout

First down

Twenty jumping jacks

Twenty five yard

Rush or reception

Ten squats


goblet squat


dumbbell press






overhead extensions


floor press



front raises




five pull ups

ten push ups

fifteen air squats

amrap in twenty minutes


10 pull ups

15 pull ups

20 push ups

20 pull ups

25 pull ups

30 air squats

30 push ups

30 pull ups

40 push ups

45 air squats

50 push ups

60 air squats

60 push ups

75 air squats

90 air squats





5 pull ups

10 push ups

15 air squats

ten rounds for time


5 weighted pull ups


10 incline push ups


15 air squats

45/35 lbs plate


warm up

ankles-hips-shoulders twist

five each sidex5

hip bridge


elbow push-ups


bird dog

five each side

frog squats


world’s greatest stretch

five each side



walking high knees

ten each side

walking quad pulls

ten each side


five each side

backwards hamstring

five each side

high knees

15 secs

butt kicks



one and a half miles







two minute rest

front plank

30-60 secsx5

side plank

30-60 secs/sidex5

knees to elbow


sandbag get-ups


flutter kicks


rest two minutes




one a half miles






it band




middle & upper back


hip extender rotator

hip flexor

hip adductor

mechanical bull


off season

endurance running

three miles


power running

four hundred forty yard dashes

three hundred yard dashes

two hundred yard dashes

ninety minute workout every two days

power sprinting

one hundred and ten yard sprints

forty minute workout every two days


On A Thought

For One Another

Love One Another

Be Kind To One Another

Honor One Another

320x50 Got an Idea?

Encourage One Another

Confront One Another

Comfort One Another

Serve One Another

Be Patient With One Another

Forgive One Another

Pray For One Another


Bench Press Exercise

important push exercise

When one rep max is 315lbs











Bench Press

Good for upper body strength, aesthetics.

The bench press is a full body, compound exercise.

 It works your chest, shoulders and triceps most.

728x90 Fiverr Pro


  hours  minutes  seconds



 It’s the most effective exercise to gain upper-body strength

 It's the most effective exercise to gain muscle mass

 It's the upper-body exercise you'll lift most weight on

Empty bar x 15 x 4

135 x 10 x 4

225 x 10 x 4

315 x 10 x 4

225 x 10 x 4

135 x 10 x 4

Empty bar x 15 x 4

 The bigger your bench, the bigger your chest.

Your feet should be on the floor and NOT up in the air or on the bench.
Gerber Life Insurance Company
Keep the knees bent at 90 degrees with your feet directly under your knees. 
Your upper back, shoulder blades, and butt should be in contact with the bench and should remain in contact with the bench.

Sample Workout






Most powerlifters will train bench press 2-3 times per week.

Sample Workout


The bottom portion of the bench press is where your chest is most heavily activated.

 Bench all the way down and touch or come very close 
The Trailer Parts Outlet

Lower the weight until your elbow is parallel with your shoulders

 wisdom says you can't bench press everyday.
Make It a Summer to Remember. Use promo code SUMMERFUN40 and get $40 off hotel bookings (min purchase of $400, End 9/1/2018)
On A Thought

Something Good

I know your face by touch when it’s dark

I know the profile of your sleeping face

The sound of you sleeping

  • McKuen
Gerber Life Insurance Company


Daily Requirements

wake up


two cups of water

make your bed

dirty clothes to the dirty hamper

clean clothes hanged, put away in drawers

120x20 Fiverr Pro

keys, wallet, phone, cap, belt

keep things in the same places to always find

coffee and lunch bag

two cups of water





drive safe

five keys of safe driving

the smith system

get to work on time

work fast, efficiently, productively, safely, effectively, influentially

drink water throughout the work shift

rice cakes, almonds,

do something every day that scares you

help somebody that can never help you back



walk, bike, or jog


meal prep

eat breakfast without checking cell phone

slow down in the evening with one ritual

check your cell phone at designated times

have a morning thing


simply sit and observe sometimes

six-minute meetings

thirty-minute socials

watch movies without distractions

tech detox once a week

task tasks at twenty-minute intervals

use notebook to-do lists


set boundaries

ask for help

give yourself compliments

acknowledge that you’re struggling

perfect doesn’t exist, better does

listen to more talk less

Do a good turn





Credit Repair

What is credit repair?

When you’re standing credit is being deteriorated due to different reasons you need to fix it.  The process of fixing bad standing credit is called Credit repair.  Each credit bureau owns its own propriety version of your credit report.

Repairing Bad standing credit could be as easy as reporting (disputing) errors and mistakes in your report from credit bureaus or addressing issues like budgeting and dealing with legit concerns from the lender side.

Consumers having bad standing credit often seek professional help to avoid financial hard times, because many companies look at your credit report before doing business with you and to set the product pricing.

You got your own back:

Although there are many professional companies that you can hire to repair your credit, but it’s nothing you can’t do on your own. There are plenty of different tactics that you can learn from books or the internet in order to do it yourself, and it will save you the money. Plus, you will better understand your credit history and have knowledge over it. For example, removing negative information can be done by different methods (Credit repair companies also use these tactics) like

  • Goodwill letters
  • Debt validation
  • Credit report disputes
  • Pay for delete

Check your credit report:

When you are working on your credit repair you want to bring up your credit score up but credit repair is about fixing your credit report not your credit score. Improving your credit affects your credit score, which will eventually improve your credit history. Some banks offer free credit scores and info as a member perk. Chase Bank is one of them.

Visit to get a free copy of your credit reports every 12 months from each of the three nationwide credit bureaus (Equifax, Experian, and TransUnion) Create a myEquifax account to get two free Equifax credit reports each year.

Credit history can be estimated by credit score:

A credit score tells how responsibly you pay back your credit. A credit score can tell whether you have good credit history or bad credit history. Improving credit score indicates that your credit history is improving.

Boost your credit score:

Improving your credit history means improving your credit score which is based on the following categories (credit improvement will be needed in all these in order to improve credit score)

  • Types of credit accounts
  • Recent applications of  credit
  • Age of credit history
  • Amount of debt
  • Payment history

Repairing bad credit takes time:

Good credit history has recent positive credit information and minimal negative events. You can take the first step in the right direction by paying your payments on time. The credit repair will not be immediate  so be patient with the process

Change your habit:

Even if you hire professionals or do credit repair yourself, it would not last long if you don’t change your bad habits. If you don’t borrow responsibly you can fall back into more debt and will find yourself in the same situation over and over again. Only borrow which you can responsibly pay off later.

The best you can do:

Paying off your bills regularly is one of the best things you can do to avoid bad credit history.

Vice president of consumer education and advocacy at Equifax, Nancy Bistritz says,

 “When it comes to creditworthiness, a great rule of thumb to remember is to pay your bills on time every time. Lenders and creditors want to know that you’ve been able to satisfy your financial commitments on time every time. Therefore, paying bills on time is an important, fundamental behavior to establish early on.”