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Muscle up - live fit.
the ultimate shoulder workout - part 2
By James Campbell Everything Men Magazine
Hello again, fellas! It’s been a while since we last got together. I left you with one KILLER shoulder routine to try out, and I’m sure you weren’t disappointed. I’ve “tweaked” that routine a bit since then and am going to give that update to you. The trainers at PRIME are all too willing to try out these workouts, so when they come to you they’ve been battle tested for sure! The first addition is called a Scott’s Press, and we put this in the set between the A’s Press and the Lateral Raises for a rep count of 10-12. After adding this exercise, we also dropped the reps of the Lateral Raise to a 10-12 goal as well, finding that the lateral deltoids would start the first set pretty smoothly, but met major fatigue by the final set.
side shoulder width and begin with a slight hinge backward in the hips as if you’re going to perform a Romanian Deadlift. Grip the bar tight and explode up as you do with the hang clean, keeping the bar tight to your body and pulling up from the elbow. Once the bar reaches approximately shoulder height you rotate your elbows underneath the bar as they extend fully overhead. Momentum from your explosion up combined with the pull in the elbow should carry the bar overhead. Now return it to the thigh by dropping the bar back down to the top of your chest and then rotate your grip to the top of the bar as it comes to the thigh. Repeat! We performed 4 sets of 10 here with about a 60-90 rest between sets.
To perform the Scott’s Press, you sit on the bench with a 90 degree bend at the hips. Grip the dumbbells and start with the pinkie side of them touching just under the chin. Now, rotate the DB, drawing a circle around your face and rotating the thumb side of the DB towards the centerline of the body and eventually facing down towards the top of your head as you finish your circle. At the top of the movement the DB should be JUST above your head, even almost touching your hair. The objective of this exercise is to really target the lateral delt without the heavy aid of the triceps. We also tried flipping the order of the exercises with the lateral raise before the Scott’s press, too. Either way will work, I just liked the idea of a targeted move for the muscle before moving to one that utilized “help.”
Now you have some more knowledge and a new twist to the routine that, if done properly, should be an amazing pump and calorie burner for you! Keep in mind that all the moves in that routine are not for everyone. If you don’t understand a move or just can’t get it, there are modifications to almost every exercise known to man, and, with minor modifications, this workout could fit for you. Maybe the routine is good and you just need a longer rest—that’s okay, too! Over time, try to shorten your rest a couple seconds at a time. There are always fitness professionals around to answer questions or to help with form. MOST of us are more than willing to help anyone who’s trying to live a more fit and active lifestyle.
The next move we put in is called a Standing Muscle Snatch. I LOVE this one! This was placed on its own between the A’s superset and the High Incline DB Press superset. This is really an explosive movement that will toast the entire shoulder and suck the oxygen out of you as well. To execute this one, you start by holding the barbell (BB) out10
I need a favor from all of my PRIMEate readers! If you liked the last article and the photo illustrations, contact the publisher, the lovely Marlanea McGraw, and let her know! I really enjoyed the article and think that it was WAY more informative! We’d like to do more of that if you can use it! Fill up her inbox friends; I’ve got lots of great stuff to share! MUSCLE UP . . . live fit
Planning for Mental or Physical Incapacity
By Laura Rahe Everything Men Magazine
Many of us know individuals who can no longer make their own decisions because of mental or physical incapacity. Many of us, though, do not prepare for incapacity in our own lives. What about you? What would happen if you suffered an illness or injury and became incapable of managing your own physical and/or financial affairs? In addition, what would happen to your parents, or any other person whom you love, if they suffered an illness or injury and became incapable of managing their own physical and/or financial affairs? Except for people born with certain disabilities, every person makes a choice whether or not to plan for incapacity. Planning for incapacity requires that a person prepare documents that name someone else to act on his or her behalf regarding personal and/or financial decisions. If documents are not prepared and an illness or injury results in incapacity, a court-appointed guardianship and conservatorship often becomes necessary.
Timothy E. Dixon Licensed Michigan Attorney Law Office of Timothy E. Dixon 27 N. Broad St. Hillsdale, MI 49242 Ph: (517) 437-4070 Fx: (517) 437-4062
When a person becomes incapacitated, someone else must have authority to make decisions. Someone may have to make doctor appointments, determine medications, decide where you will live, pay your medical bills, etc. The level of incapacity usually determines the extent of authority required for decisions. Sometimes decisions are limited to handling financial matters or ensuring that medical care is provided. Other times, the decisions encompass the incapacitated personâ€™s entire life. Planning for incapacity involves preparing documents and naming specific individuals to act on your behalf. There are certain advantages to preparing for incapacity ahead of an illness or injury. The main advantage is that you are able to choose the person to take care of your affairs rather
than leaving the decision to Michiganâ€™s statutory order and Probate Court. A second advantage is that courtroom hearings may be avoided. Michiganâ€™s statute determines the order of appointment for specific individuals as guardian and conservator. Accordingly, the statute requires that the court must consider an individual serving in that capacity in another state, or the individual of your choice if you are mentally sound enough to choose, or persons nominated in a durable power of attorney or named in a patient advocate. Following this, the court may consider spouses, adult children, parents, relatives, caregivers, or professionals to be chosen as guardian or conservator. Therefore, if you choose a person in writing to serve on your behalf before incapacity, and a court appointment becomes necessary, and your condition makes you unable to select someone at that time, your choice is likely to be honored. Courtroom hearings are often avoided when Patient Advocate Designations and Durable Powers of Attorney are prepared before incapacity. This is because these documents typically provide the same types of authority as court appointed guardians and conservators. The court will take care of you so why is planning important? The biggest reason is because you know your family, friends and circumstances better than the court ever will. Accordingly, you may know one or more individuals that would be a great patient advocate or guardian, and another individual that would be a great financial agent or conservator. You also know people who should never serve in that capacity and should not be chosen. Remember: prior planning often prevents poor results.
hard every day. He worked so hard, the staff at the hospital began to hide his prosthetic went he wasn’t supposed to be using it so his body could continue to recover. After his injury August 1, Saul said he was bedridden until the beginning of September when he started physical therapy. “I was running and jumping by Thanksgiving,” he says. Janet remembers very well and still gets emotional when she talks about her son’s injury and recovery. “When he was injured, I wondered if he was going to walk again,” she says. Janet was with Saul during his recovery at Walter Reed. “I watched him walk for the first time when he was one-year-old and I watched him learn how to walk again.” Saul now lives in Wisconsin with his wife Jessica and five-year-old son Branden. He has recently finished earning his master’s degree in sports management and athletic administration from Southern New Hampshire University. He started playing on the team when he was 25 and says his busy schedule makes it more difficult to make it to events, but he tries to go to at least one game a month.
Janet Dillard, the organizer of the event, says bringing the team to Adrian has been a dream two years in the making. And, she has a very personal reason for wanted to showcase this team—her son Saul Bosquez is a member. “He has wanted to bring the team to Adrian for a long time,” she says. Saul agrees. “It is something I have been waiting for. This is the first time the team has played in Michigan. I am excited to play in front of my hometown. I love coming home.” Saul has been a member of WWAST since it was first created in 2011. He says a friend contacted him and told him about a team that was forming, and Saul was quickly interested. He had played baseball much of his life including Little League, the Adrian Varsity baseball team and three summers for the Post 227 Legion team. “The opportunity presented itself,” he says. “I was not playing competitively at the time. It was something I was looking for.” He went to tryouts at the University of Arizona and made the team. Saul joined the Army in January 2007 and went through basic training at Fort Sill in Oklahoma. He was deployed to Iraq on March 1, 2007, and sustained his injury August 1, 2007, when the Humvee he was riding in was hit by a roadside bomb. He came back to the states and was told his left leg below the knee would need to be amputated. “I didn’t know what to think,” he says after his injury and learning he would be losing part of his leg. “I didn’t know anyone else with an amputation.” This all changed when he went to Walter Reed National Military Medical Center in Maryland. There he said he saw what other soldiers were doing with their amputations. “I’m a very competitive person,” he explains. “When I saw other guys running and jumping after having an amputation and said I was going to do it faster, higher and better.” Saul’s determination and competitive spirit pushed him to work 20
WWAST is made up of about 30 players from throughout the United States. Every member has lost a limb or part of a limb while serving their country. The team plays year-round in two to three games per month, as well as competing in four or five tournaments every year. The team plays exhibition games—always against ablebodied teams. “We follow the weather,” Saul says. Players who are able fly to the games and play against local teams, usually comprised of civil service members. WWAST has many national sponsors including Louisville Slugger, the Washington Nationals and Regenesis Biomedical.
WWAST will play two games in Adrian on September 24 at noon and 2 p.m. The first game will be against Army Veterans and the second game will be against a “local heroes” team composed of firefighters, police officers and EMTs. Following the game will be Adrian College’s homecoming football game at 4 p.m. Saul, who plays shortstop for the team, will bring out the football for the game and flip the coin toss. The team will also be honored after the first quarter of the football game. “We are hoping people will come out and show their support,” Saul says of the softball games. “All of these guys have sacrificed a limb for their country. And, they love to play.” Janet has traveled around the country to watch Saul and loves seeing her son and the rest of the team play. “They are so happy go-lucky,” she says. “They don’t let anything get in their way. As a mom this is what you are hoping for after what he went through,” she adds. “I feel blessed and lucky he is doing as well as he is.” The games are free and open to the public. Donations are welcome and all proceeds go to benefit WWAST Kids Camp, a week-long baseball camp for kids with an amputation or missing limb. Janet is thankful to the Adrian American Legion Post 97 who have “bent over backwards” to help make this event happen. They will host a meet and greet for the team at the Legion Friday September 23 from 4 p.m. to 9 p.m. and a tailgate after the games on Saturday. Janet says Adrian College and local businesses including area hotels have been very accommodating to the team.
Saul says spectators will see some incredible athleticism at the games. “We give all of our effort all the time. We dive and slide. You are going to see some amazing things.” For more information about WWAST coming to Adrian, visit their Facebook page (WWAST to Adrian). For more information about WWAST, visit www.woundedwarrioramputeesoftballteam.org or find them on Facebook.
To Save A
LIFE By Sarah Gray
Sheri Bloomer wakes up every morning to a “new normal.” She goes to work, takes care of her son Jordon and spends time with friends. But it is not the same. It will never be the same again, because she can’t share it with her son Jake. Jake took his own life two years ago on July 21, 2014. “I’m not afraid to talk about it,” she says of his suicide. “Living every day without him is a hard subject.” Sheri wants to help break down the stigma of guilt and shame that can be associated with suicide. “No one wants to talk about it,” she says. “But it happens a lot more than people think and it’s not anybody’s fault.” September is National Suicide Prevention Awareness Month which helps promote resources and awareness around the issues of suicide prevention, how you can help others and how to talk about suicide without increasing the risk of harm. Suicide is the tenth leading cause of death in the United States according the American Foundation for Suicide Prevention (AFSP) with more than 42,000 Americans dying annually. Rates are highest among the middle-aged and men are three and a half times more likely to commit suicide than women. But Jake is not a statistic. He was a wonderful son and caring friend who spread happiness wherever he went. “He was a very loud, likable guy,” Sheri says of her oldest son Jacob Keegan Bloomer born on Christmas Day, 1991. “He was a jokester. He liked to make people happy.” She says that anyone one who met Jake would fall in love in just ten minutes. Born and raised in North Adams, Jake was
an avid hunter and fisherman, especially ice fishing. “Anything that was outdoors,” she says. “He was so talented, so hard-working. Anything he did, he gave 110 percent.” Always willing to help others, Jake was also a firefighter for the Pittsford/Jefferson Fire Department, and, after graduating, he went to work for a local farm. When he was 21, he was involved in an accident at work that caused him to lose some of his fingers. He was let go from his job that he loved and began to have some trouble with the prescription drugs he was given for pain from the accident. Those are a couple of the reasons Sheri believes may have been part of his decision to end his life. But, of course, it was never anything she or her husband John expected him to do at just 22-years-old. Sheri recalls the night and the events leading up to Jake’s death. The two had been at the Faster Horses Festival at MIS that night, and he left early to go home to get some sleep because he had recently started a new job. Sheri says that when he left she gave him a big hug and told him she loved him. She said he saw his dad and gave him a big hug, too, and even tracked down his grandma in the grocery store.
presence of entirely new behavior. This is of sharpest concern if the new or changed behavior is related to a painful event, loss or change. Most people who take their lives exhibit one or more warning signs, either through what they say or what they do. Other signs may include talking about being a burden to others, withdrawing from activities, isolating themselves from family and friends or being depressed. Risk factors for suicide, or characteristics or conditions that increase the chance that a person may take their life include health factors such as bipolar disorder or schizophrenia, environmental factors such as divorce or bullying and historical factors such as previous attempts or a family history of suicide. After the death of her son, Sheri started looking for ways to cope. She found help in the Out of the Darkness Walk in Branch County. Out the Darkness is an event to
“He was making amends with everyone,” she says. But she firmly believes that when he left the concert he was happy and that something transpired in between that caused Jake to take his own life. “A temporary solution ended everything for him,” she says with tears in her eyes. “We ended a wonderful weekend with tragedy.” The AFSP states some things to look out for when concerned that a person may be suicidal include a change in behavior or the 27
Sheri has had her share of tragedy since Jake’s death. After Jake’s suicide, her uncle took his life and a few months later a friend ended his life. Then last summer her husband John was diagnosed with esophageal cancer. Unfortunately, by the time it was discovered the doctors said there was nothing they could do. Sheri said she and John spent the past year “making the best memories they could.” Sadly, he passed away over the summer. She says her son Jordan has the best answer when he is constantly asked how he is doing. “He says ‘Pretty good, for what I’ve been through.’” Sheri doesn’t want to hide Jake’s suicide. “I am not ashamed my son took his life,” she says. “I used to think it was a selfish act. Now I know it is a mental health issue and a chemical imbalance.” She says she gets asked how she could go back to the Faster Horses Festival after Jake’s suicide and she replies, “How could I not? It was a great memory with my son.” Sheri wants people to know Jake’s story in the hope that if they are contemplating suicide they will get the help they need. “I want to reach out to people. There is a way out. The sun will always come up tomorrow. My mom always says, ‘If only love could have saved him.’” “He should be here. Life is too damn hard without him.” In Hillsdale County, the Suicide Prevention Coalition works to bring hope and help to the community through education, training and intervention. They meet the second Thursday of every month at 6:30 p.m. at the House of Refuge Church at 123 E. Carleton in Hillsdale. For more information, call Lorie Nichols at 517-437-1138 or Ruth Brown at 517-398-0116.
raise money and awareness for suicide and suicide prevention. The three-mile walk is lined with pictures of those who have died and family and friends create teams to show support and remembrance of those whom they have lost. In 2014 there was a Team Jake. There was a bigger team in 2015 and Team Jake will be there again October 8 at the Coldwater Fields to remember his life and help bring education and awareness to suicide and suicide prevention. The walk is organized by Jennifer Nagel and in its three years has raised more than $78,000 to help the fight against suicide. For more information about the Out of the Darkness Walk in Coldwater, look for their page on Facebook. Sheri remembers the first year of the walk. She says at the signin table there were many different colored beaded necklaces and participants could wear the color that represented their connection to suicide. “There was a color for a relative, spouse, child, parent, friend and one color if you had ever considered suicide.” She later revealed that she picked up that color necklace and wore it during the walk. “Life is so precious,” she says. “It can disappear so quickly. I want to stick around and see how it turns out.” 28
Sheri and Jordon are moving forward with their lives adjusting to their “new normal.” Sheri works for the Michigan Department of Transportation as a transportation technician inspecting roads and bridge construction. Jordon is getting his degree in electrical systems management at Jackson College and works at Stillwell Ford in Hillsdale. And Jake will always be with Sheri. She reads a passage from Mitch Albom’s book “For One More Day”: “What causes an echo?” she once quizzed me. The persistence of sound after the source has stopped. “When can you hear an echo?” When it’s quiet and other sounds are absorbed. When it’s quiet I can hear my mother still. And so it is for Sheri. When it’s quiet she listens for her son’s echo. If you or someone you know is considering suicide, please call the National Suicide Prevention Lifeline at 1-800-273-TALK (8255). Lines are open 24 hours a day, seven days a week.
harvest the magnets The average household should have 3 old computers gathering dust; if you donâ€™t then someone you know does. They are unlikely to be worth anything, so you can go ahead and recycle them; but first, pull out the hard drives and harvest the magnets. All you need is a set of torx screwdrivers (which look like a six pointed star), and maybe some Philips head drivers as well depending on the brand of hard drive. Take off the cover by removing all the screws as well as a few that are likely hiding under stickers or labels. If the cover is not coming off then you likely missed one; rub the labels with the tip of the screwdriver until you find the divot where that last screw was hiding. Once you have the cover off you should find a metal bracket in one corner near the axle for the reader head (see the images). Remove any screws that may be holding the bracket in place and pry off the bracket. It will likely take a screwdriver to get it off because the magnets are very strong. Once you have removed the first magnet, you will see a second one looking back at you. Remove any screw and extract this one too. Now we need to separate the magnet from its bracket. Secure the bracket securely in a vice while being careful not to squeeze the magnet, remember they are brittle. Gently pry the magnet off with flat screwdriver.
Make a Cover If you cut a perfect rectangular hole, then this step will be much easier. Measure the hole very precisely and trace onto the particle board by using a straight edge. Cut it out using the jigsaw. You want the fit to be tight but not submarine tight. If you think that you are very close, then you may be able to gain a few micrometers by gently scraping the inside of the opening with a knife, otherwise trim the door with the jigsaw or sand it. Use a glue gun to stick the magnets to the back of the door near the ends.
Line shelf and hang The interior of your new safe is not looking very clean right now. I considered lining it with velvety material, but chickened out. Instead I used some leftover lettering sticker paper to line the edge, it does not hold in place very well but cleans up the look. You can also use some thick wrapping paper to hide the crushed paper lining your safe. Hang according to manufacturer instructions. It is always best to get at least one stud behind this type of shelf if possible.
Seasonâ€™s Best Tailgate Chili Recipe found at allrecipes.com
Ingredients 2 pounds ground beef chuck 1 pound bulk Italian sausage 3 (15 ounce) cans chili beans, drained 1 (15 ounce) can chili beans in spicy sauce 2 (28 ounce) cans diced tomatoes with juice 1 (6 ounce) can tomato paste 1 large yellow onion, chopped 3 stalks celery, chopped 1 green bell pepper, seeded and chopped 1 red bell pepper, seeded and chopped 2 green chile peppers, seeded and chopped 1 tablespoon bacon bits 4 cubes beef bouillon 1/2 cup beer
1/4 cup chili powder 1 tablespoon Worcestershire sauce 1 tablespoon minced garlic 1 tablespoon dried oregano 2 teaspoons ground cumin 2 teaspoons hot pepper sauce (e.g. Tabasco(TM)) 1 teaspoon dried basil 1 teaspoon salt 1 teaspoon ground black pepper 1 teaspoon cayenne pepper 1 teaspoon paprika 1 teaspoon white sugar 1 (10.5 ounce) bag corn chips such as Fritos(R) 1 (8 ounce) package shredded Cheddar cheese
1. Heat a large stock pot over medium-high heat. Crumble the ground chuck and sausage into the hot pan, and cook until evenly browned. Drain off excess grease. 2. Pour in the chili beans, spicy chili beans, diced tomatoes and tomato paste. Add the onion, celery, green and red bell peppers, chile peppers, bacon bits, bouillon and beer. Season with chili powder, Worcestershire sauce, garlic, oregano, cumin, hot pepper sauce, basil, salt, pepper, cayenne, paprika and sugar. Stir to blend, then cover and simmer over low heat for at least 2 hours, stirring occasionally. 3. After 2 hours, taste, and adjust salt, pepper and chili powder, if necessary. The longer the chili simmers, the better it will taste. Remove from heat and serve, or refrigerate, and serve the next day. 4. To serve, ladle into bowls, and top with corn chips and shredded Cheddar cheese.