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Women from all walks of life struggle to avoid the dreaded flabby, jiggly arms—and they often turn to personal trainers and fitness pros for help. “Guys always want to get rid of their bellies, while women always seem to want to tone their triceps,” says John Porcari, Ph.D., an exercise physiologist with the University of Wisconsin and former personal trainer. But as with most clients, their time is constantly being gobbled up by work and family obligations, leaving very little extra time for regular exercise. They want results—and fast! With that in mind, the American Council on Exercise, the nation’s Workout Watchdog, sponsored comprehensive research to determine which exercises are most effective—and efficient—for targeting the triceps. Armed with this new research, you’ll be able to better guide your clients in their efforts to tone and strengthen their triceps. The StudyTo determine the efficacy of the eight most common triceps exercises, ACE enlisted a team of exercise scientists from the University of Wisconsin/La Crosse Exercise and Health Program. Led by John Porcari, Ph.D., and Brittany Boehler, B.S., the research team recruited 15 healthy female subjects, ages 20 to 24, from the local La Crosse community. All of the test subjects had previous weight-training… CONTINUE READING…

As a personal trainer at the local gym, Scott Young worked the desk a lot, which gave him a unique vantage point. From the desk he could see it all, including which lifts and exercises the members did most often.   It should come as no surprise that at Scott’s gym—and most others across the nation—the biceps brachii (the biceps muscle) is one of the most coveted, sought after and overly trained muscles in the human body. Goad a man into “showing his muscles” and undoubtedly he’ll give you the good ol’ double biceps pose. “Where’s the gun show?” “It’s thatta way!” We asked Young what he thought were the most popular biceps exercise at his gym: “I would say the standing dumbbell and barbell curls and the preacher curls seem to be really popular because people can turn and look at their left or right arm while they’re doing it,” says Young. “And in their head they’re thinking, ‘I’m getting bigger, I’m getting stronger’—that type of thing.” With so much time and attention given to the glorious biceps, it’s surprising that there has been no real conclusive research to determine which is the most effective exercise for targeting the… CONTINUE READING…

If you love Applebee’s 4 cheese mac and cheese with honey pepper chicken, you absolutely have to try this homemade version that tastes even better! Ultra creamy and savory homemade 4 cheese mac and cheese is topped with incredibly crunchy buttermilk fried chicken tenders, glazed with a lip-smacking honey pepper sauce.  A mouthful to say, but once you try one bite, you’ll be too busy chowing down to worry about the name! Have you ever had the 4 cheese mac and cheese with honey pepper chicken from Applebee’s?  If you have, you know how INSANELY delicious it is! Every single time we go to Applebee’s, I order it… with no shame lol.  And ever since that first bite, I’ve been meaning to come up with a great copycat version… because let’s face it, I can’t eat out all the time, but I still crave that dish like no other! I freely admit that this is a recipe that is pretty time consuming, with a lot of ingredients and steps… don’t let that fool you though.  Trust me, after the first bite, it’ll ALL be worth it!  But if you wanted to save some time and work, here are some time savers: Ways… CONTINUE READING…

Decadent chocolate cake  has the most decadent, rich chocolate flavor without a whole lot of fuss. Then, it’s paired with a chocolate frosting that is nothing like I have ever imagined! I wanted a chocolate cake. No, I needed one. But I didn’t want to make a huge cake or get out special cake pans, and this cake fits the bill! Chocolate cravings cannot be ignored, and this perfectly proportioned cake will definitely satisfy every single craving!  How to Make a Chocolate Cake Why Warm Water in Chocolate Cake? This recipe does NOT use coffee. You still need the moisture that coffee would bring, but can achieve the necessary results by using hot water instead. Using warm water when making this chocolate cake recipe will help the baking process. You don’t want to add cold cake batter to a hot oven. Chocolate Frosting (Read this before making!) You will notice that there is no added sugar in the frosting. It is meant to complement and contrast the sweet cake! It is NOT very sweet on its own. If you prefer a sweeter frosting I recommend halving this Chocolate Buttercream recipe. Can I use a 9×13 Baking Dish? Yes, you absolutely can. No changes need to be made… CONTINUE READING…

If you’re a beginner, choose 3–5 of the exercises below and do 1 set of each, twice a week. Slowly, over the course of a few weeks, work your way up to 3 sets of each If you have experience with strength training, choose 3–5 of these exercises and do 3 sets of each, twice a week (or more). Aim to hit all 15 of these exercises within a 2-week span to ensure your routine is well-rounded. 1. Resistance band pull-apart Why it’s on the list: A great exercise to kick off your back workout, the resistance band pull-apart is simple but effective. Choose a resistance band that allows you to complete 1–2 sets of 15–20 reps with good form. Muscles worked: The main movement of this exercise is scapular retraction, which means you’re pulling your shoulder blades together. This helps target upper back muscles such as the rhomboids, rear deltoids, and trapezius. Retraction exercises also help improve shoulder health by strengthening stabilizer muscles around your shoulders, such as those that make up your rotator cuff. Directions: 2. Lat pulldown Why it’s on the list: The lat pulldown is a great staple exercise for building a strong back. You can complete a lat pulldown on a machine at… CONTINUE READING…

This house was built over 130 years ago and abandoned for many years before they bought it. What they made of it is beyond belief! Here’s how it looks like now… Built back in 1887, this house was considered dangerous to even enter because it looked like it was about to fall down any second. When people were looking to buy this big ruin, they didn’t even bother to give a second thought, but everything changed when locals Jim and Jean Leaman stepped in. After watching the home’s condition worsen over the decades, the retired couple’s love for the crumbling abode’s classic architecture inspired them to purchase it. After 5 years working on the house day in day out, they managed to turn the ruin into a magical place we can all call home. The transformation is almost unreal! But wait till you see it inside… This is how the house looked like at the beginning. But here is how it looked after restoration. The inside will leave you breathless. It looks straight out of a Harry Potter movie. The floors are made of five different types of wood and rainbow of colors pierce through thanks to the stained glass… CONTINUE READING…

If one hue had to be named The Official Color of Summer, there’d be a compelling case for crowning blue the winner. It is, after all, the shade of oceans, pools, and clear skies. Sure, yellow and orange are hot—but blue is just so darn cool. So, naturally, we had to round up 15 of the most beautiful summery blue manicures that evoke playing in the sand or exploring deep lagoons (even when going on an actual vacation isn’t in your near future). Whether you like to keep it simple with a solid color or play it up with a design, these nail artists have you covered. 01of 15 Blue French Tips We love these gorgeous blue French tips complimented by a thin gold accent line created by The Bawan Sisters. As for the gold jewelry and blue stones? Fabulous. We’ll be coordinating our jewelry and nails from here on out, tyvm. Mix and Match Nail artist Aneta Ujwary takes the Amalfi blue trend to new levels with the mix-and-match patterns and finishes on these nails. Two flawlessly glossy solid blue nails are complemented by two matte French blue tips with a cute and subtle white heart design. 03of 15 Fine Florals We can’t stop… CONTINUE READING…

In the quaint town of Tellico, Tennessee, stands a structure that whispers tales of a bygone era—the Tellico Round House. Built in 1920 as a slate quarry by Tennessee Rock Products, this abandoned silo underwent a fascinating transformation around 1956. Driven by a visionary named Doc, the seven-story house emerged from the ashes of neglect, with a unique design that showcased his creativity and resourcefulness. The story of the Tellico Round House begins in 1920 when the Tennessee Rock Products established a slate quarry on the site. Operating until 1928, the slate quarry eventually fell into disuse, leaving behind a towering silo structure. Doc, whose full name remains elusive, envisioned something extraordinary for the abandoned slate quarry. He set out to transform the one-floor structure into a seven-story marvel. To achieve this, he added six more floors to the existing framework. Intriguingly, both the exterior and interior featured staircases, rendering the building a remarkable piece of architectural ingenuity. This transformation turned the once-forgotten silo into the iconic Tellico Round House. In 1958, Kenneth Saunders entered the picture, operating a restaurant within the Round House. The unique setting and Doc’s innovative design attracted locals and visitors alike. However, the venture was… CONTINUE READING…

There is a tale behind every house, and first impressions aren’t always accurate.Envision yourself amusedly passing a house the size of a big cart, only to find that it has every convenience of a typical home. Innovative design and architecture work their charm in this way. Even in such a cramped quarters, one man created a home.On the inside, he finds plenty space to sit, a toilet hidden by a Frisbee, and a sink little bigger than a large can. It’s proof that with some imagination, even the smallest rooms can be transformed into practical living quarters. A large bed, seating places, and a collection of wooden dog sculptures contribute to the room’s unique character. An equally intriguing seaside home can be found at Costa de Morte, Spain.Looking down from a distance, it resembles a huge boulder. The building process, though, is the most interesting part. Depicted as “The Trufa” or “truffle,” this dwelling was constructed by encircling its framework with hay bales. Paulina, the cow, was given permission to munch her way through the concrete-covered hay, resulting in the inner space. Paulina matured into a fully-fledged cow, and the house continued to stand as an unusual fusion of design… CONTINUE READING…

1. Autumn Leaves Embrace the essence of fall with this design featuring a warm taupe base and a delicate French tip in burnt orange. Adorn your nails with tiny hand-painted autumn leaves for a touch of nature-inspired beauty. 2. Sweater Weather Capture the coziness of fall sweaters on your nails. Opt for a soft, neutral beige square base and add a fuzzy French tip resembling a knit pattern in rich mustard yellow. 3. Pumpkin Spice Elegance Give your nails a touch of pumpkin spice allure with a deep pumpkin-colored base and a contrasting French tip in shimmering gold. This combination exudes autumn sophistication. 4. Forest Green Glamour For a luxurious look, paint your square nails in a deep forest green hue and accentuate the tips with a glimmering gold stripe, reminiscent of fallen leaves on a forest floor. 5. Cranberry Delight Go for a bold and juicy cranberry base, complemented by a crisp white French tip. This design adds a pop of seasonal color to your nails. 6. Harvest Moon Magic Embrace the mesmerizing allure of a harvest moon with navy blue square nails, featuring a glowing half-moon at the base of each nail, done in metallic silver. 7. Cozy… CONTINUE READING…