The Weekly Fitness Post: Stronger Legs for Flyers

This week we'll be covering specific leg targeting exercises that flyers will find necessary while stunting. From the top of your legs, down to your ankles, we've made a list of the basics you need to get the leg-up on conditioning. Keep in mind with all of the exercises on the list: as you progress or just need more of a challenge, choose two dumbbells that you would consider a challenging weight and hold them at your side during the entire execution of the work outs. Remember that you will be holding these weights during the entire exercise, so make sure you will be within comfortable limits for your body. This resistance will provide great results and revamp the work out.

Lunges: Stand in an upright position with feet hip distance apart with your toes, knees and hips in a straight line. Pull your belly button towards your spine and contract your abdominal muscles. Place your right leg a step ahead and bend your right knee. Remember to keep your back straight while you lower your body until your left knee touches the ground. Finally bring your legs together and repeat the exercise by alternating legs. Squats: Stand in an upright position with feet hip distance apart with your toes, knees and hips in a straight line. Pull your belly button towards your spine and contract your abdominal muscles. Slowly lower your body until your butt is in line with your knees (knees at 90 degree angles). If you can't go down that low, go as low as you can. You might also find it helpful to extend your arms straight out in front of your for balance. As you are lowing, make sure your knees are behind your toes. While keeping your weight in your heels, slowly push your body back to starting position. Make sure to not lock your knees when you reach the top of the starting position. Perform in repetitions and increase the repetitions gradually as your body adapts to the exercise. Walking Lunges: Stand up straight with your shoulders back and down and place your feet together. Pull your belly button towards your spine and contract your abdominal muscles. You have the option of keeping your arms flat at your side, holding your hips or behind your head. Take a step forward with your right foot and bend both knees. Your front knee needs to be aligned over your ankle and the back knee should come close to the floor with back heel lifted off the floor. Before your back left knee touches the floor, push up with your left leg. Force your body weight through your right heel while bringing your left foot together with your right foot. Alternate legs without stopping and lunge forward with your left foot. Remember when bending knees, your left knee is aligned with your ankle and your right knee should come inches to the floor with the back heel lifted off the floor. Start with a shorter walking distance, then slowly progress further in distance as your body becomes more acclimated to the exercise. Calf Raises: Stand in an upright position and keeping your body straight, rise up on your toes onto your heels. Then lower yourself back down until your feet are flat. The key to success in this exercise is to execute it slowly. Perform in repetitions and increase the repetitions gradually as your body adapts to the exercise.

Remember to do an appropriate warm up and stretch before before executing any of these exercises a light stretch afterward to prevent soreness.

Ham Soup Recipes - 5 Delicious Ways To Use That Hambone

Do you have a ham bone in your freezer but you're not sure what to do with it? Here's a fun assortment of five recipes with crock pot and stovetop instructions. These range from the traditional split pea to the creative wild rice and ham chowder.

Lentil Soup

Prep time: 15 minutes Cook time: see below

Pams-hams bone

½ pound dried lentils

6 cups water

1 small onion, chopped

2 cloves garlic, minced

1 small can V8 juice

¼ cup oil

1 t. basil (optional)

salt and pepper to taste

Rinse lentils thoroughly. Combine all ingredients.

In crock pot, cook on low 8-10 hours, Remove bone from soup. Cut up ham, return chopped ham to soup

On stove top: Combine ingredients and bring to a boil. Then cover and simmer for 2 hours or until beans are tender. Remove bone from soup. Cut up ham, return chopped ham to soup

Split Pea Soup or Navy Bean Soup

Prep time: 15 minutes Cook time: see below

Pams-hams bone

2 cups dried split peas or dried navy beans

6 cups water

2 chopped carrots

1 large onion, chopped

1 t. thyme (optional)

1 t. basil (optional)

salt and pepper to taste

Rinse peas thoroughly. Combine all ingredients

Recommended: In crock pot, cook on low 8-10 hours. Remove bone from soup. Cut up ham, return chopped ham to soup.

On stove top:

Soak beans overnight with ¼ t. baking soda if possible.

Combine ingredients and bring to a boil.

Then cover and simmer for 2 hours or until beans are tender.

Remove bone from soup.

Cut up ham, return chopped ham to soup

Mixed Bean Soup

Prep time: 15 minutes Cook time: see below

Pams-hams bone

1 pound dried mixed beans

1 can crushed tomatoes

1 large onion, chopped

4 cups of water

2 stalks celery - chopped

2 carrots – chopped

3 cloves garlic

1 t. basil (optional)

salt and pepper to taste

Rinse beans thoroughly. Combine all ingredients

Recommended: In crock pot, cook on low 8-10 hours. Remove bone from soup. Cut up ham, return chopped ham to soup.

On stove top: Soak beans overnight with ¼ t. baking soda if possible. Combine ingredients and bring to a boil. Then cover and simmer for 2 hours or until beans are tender. Remove bone from soup. Cut up ham, return chopped ham to soup

Broccoli cheese soup

Prep time: 20 minutes, Cook time: 30 minutes

Pams-hams bone

1 bunch broccoli, chopped (I use tops mainly)

1 – ½ cup milk

1 (14 oz.) can chicken broth

1 cup water

1 lb. Shredded cheddar cheese or Velveeta

5 T. butter

4 T. flour

salt and pepper to taste

Steam the broccoli in the microwave. (1/2 inch of water in casserole dish, cook about 3 minutes or until you just start to smell it) In large soup pot, melt butter and stir in flour. Slowly add remaining ingredients, stirring constantly. Add ham bone last. Cook on low 30 minutes or more. If it is thicker than your desired consistency, add more milk. Remove bone from soup. Cut up ham, return chopped ham to soup

Wild Rice and Ham Chowder

Pre Time: 30 minutes, Cook time: 45 minutes

A. 1 ½ cups water, ¾ cup wild rice

B. ¼ cup butter or margarine, ½ cup chopped onion, 3 cloves garlic, minced, ½ cup flour, 4 cups of water and 4 chicken bouillon cubes

C. 1 ½ cup peeled, cubed potatoes, ½ cup chopped carrots, ½ t. thyme, ½ t. nutmeg, salt and pepper to taste

D. 1 (17 oz.) can whole kernel corn, undrained, 2 cups half n half (or milk), pams-hams bone Cook A. Set aside. B. Combine butter, onion and garlic. Cook until onion is crisp-tender. Stir in the flour. Cook 1 minute stirring constantly. Add water and bouillon. Add C. Bring to a boil, reduce heat, cover and simmer 15-30 minutes. Add D and simmer 20 more minutes. Remove bone from soup. Cut up ham, return chopped ham to soup

For more of my recipes and cooking tips, go to [http://www.pams-hams.com]. An inviting place for sugar and honey glazed baked ham, dinners, gifts and clever conversation.

Profitable Link Popularity - The Free Way to Link Popularity

If you think that marketing your product entails a lot of expenses, then you would be happy to read this article. Yes, there are free ways on how you can build links to your site which would be gold webs that will go all the way to the peak of your success.

So learn how you can get more links to your site for free. Follow these simple steps:

1. Post to blogs. Yes, do read blogs of other people. Aside from gaining more information from them, you could even involve yourself with any discussion in other people's blog. Leave comments and if these comments will leave other reader interested in you, surely they would visit your blog, too.

2. Post to Forums. Yes, message boards are the most popular and free way to get more links. You can always leave a post to these forums that are related to your business. Just do not forget to include the link of your web site to your signature. The more credible you are with the topic, more members of these forums will be curious and would eventually want to know more about you.

3. Write and publish your articles. Have you heard of ezines and article directories? These are the places that you want your articles be included. There are so many people searching for information with these directories. Again do not forget to include your site in the resource box after the article. This will point other people to the answer to their query, which is your web site.

Tummy Tuck Recovery Period - What Should I Expect After Tummy Tuck Surgery?

After having undergone a tummy suck surgery there are a few things that you should expect. These things do not only include the possible outcome of the procedure but also the recovery period and things you may have to deal with.

For starters there are the temporary symptoms that are associated with the immediate postoperative time period. These symptoms can include things like swelling of the abdominal region, tenderness of the incision, bruising over the entire abdominal region, numbness of the skin and even the swelling and bruising of the male's scrotum or the female's labia. It is important that you learn more about these postoperative symptoms so that you can better prepare for them after having undergone your tummy tuck.

It is important that when your surgeon gives you the list of postoperative suggestions that you follow them closely as the surgeon has the experience of many surgical procedures and knows what will and will not be beneficial to your quick recovery.

You will most likely wake up every morning with swelling and pain in the abdomen but as the day goes on these will generally fade away. It is very important that when you first start to feel the pain associated with the tummy tuck start that you take your prescribed pain medications. It is important not to wait until the pain is unbearable as doing so may slow down the recovery process. You may also want to quit smoking to help speed up the recovery.

The outcome of the tummy tuck surgery is that you will have a more defined and contoured figure than what you had prior to the tummy tuck procedure. This figure will most likely be more youthful looking as well. While the chance of scars cannot really be prevented it is important to speak with your surgeon and ask for suggestions pertaining to minimizing you chances of having an unsightly scar as they will know what does and does not help minimize scarring. Also make sure that you show up to all of your scheduled postoperative checkups as it is in these that your surgeon may be able to detect a complication that may be associated with the tummy tuck surgery.

Take Advantage of the Recession - Firms Are Giving Out Free Bankruptcy Evaluations

Filing bankruptcy is no picnic and you may find yourself facing this hard decision not being able to locate someone local that you can trust and aggressive enough in getting your debts reduced. Bankruptcy is a difficult path and finding the right help is imperative to easing the burden. However, companies exist today who have set up programs for which willing lawyers apply who are willing and able to work with you.

Fact: Because of the influx of bankruptcies, many Americans are needing real accurate advice about bankruptcy and their options to 100% alleviate their debts. This a breathe of fresh for those who just need advice to help them make this process painless.

If this sounds like it can help you in times of financial difficulties it might be time for you to investigate a free bankruptcy evaluation to discover your options and determine if you're working with the right people for your situation. A company that specializes in bankruptcy attorney service could be just right for you and can lead you to discovering the needed information required to eliminate your debt as much as possible.

Looking for the right lawyer can prove daunting and frustrating, and once you do make a decision you are committed to it for the process, so you want to do it right. Finding someone you can get along with, work with, who is both aggressive and honest and can help through troubling times is a great asset.

Don't sell yourself short or put your success in this matter at risk by making an inadequate choice. A free evaluation can help you locate and select the right lawyer to assist you in this process and make it as easy as possible, much easier than you imagined. There is comfort in knowing you are working with an attorney who is just in it for the money.

This is 100% free to those who need help with their bankruptcy at no charge.

The Art of Classic Quiltmaking

From the numbers of page markers that stick out with reference notes, it's no wonder I have always consider this book as my quilting bible. Through all of the years of quilting, it is the book I have reached for time and time again if I was trying something new and needed a little guidance to get me past the first quilt block.

A quilt block, by itself can make a charming pillow top, pot-holder or hot pad. Put several in a row and you have a table runner. Make a whole bunch and sew them together to make a bed cover. The question may be, just how does one go about making one of these blocks? The directions of making a quilt block into beautiful heirlooms come to life chapter after chapter in The Art of Classic Quiltmaking.

How many times have you seen a finished quilt that you would love to make but your inexperience stops you from purchasing the pattern and attempting it? Fear quilting no more, Harriet Hargrave and Sharyn Craig will guide you through your qualms from the pages within their book.

Names of various quilt blocks and explicit directions on cutting, yardage required and piecing are all included. Each section is written to provide the novice quilter the ability to understand the techniques. The experienced quilter will read and re-read finding new tips and techniques to enhance their passion of making quilts.

This book takes you from choosing the best type of material for your project through to finishing the job And should be considered as a must-have for any quilters' library, regardless of their quilting expertise.