Tuesday, February 17, 2015

Amazonia: Buffdudes

For Tuesday 17th February 2015

For these exercise sets you'll need a pair of dumbells, some kettle bells or some house hold items that weigh 8-15#s. Note: using something unstable like a bag of potatoes actually make the exercise more effective - whenever you're forced to balance something you engage more muscle groups. Or, you can go to the gym and do it.

http://youtu.be/xRr7aGPuLzw

I was looking for a good triceps exercise video and I found this. The guy in the video is trying to bulk but the workout is great for toning the underarm and helping with push-ups. Just use a lighter weight.

Core for today: 7 sets of 21 half crunches. Target the upper abs.

Monday, February 16, 2015

The Wheel of Life®

Finding Balance in Your Life

"Wheel of Life" is a trademark of Meyer Resource Group, Inc. "Success Motivation" is a trademark of Success Motivation, Inc. (see www.success-motivation.com). We have no association or connection with these organizations.
The Wheel of Life
Put your life under the microscope.
© iStockphoto/Snowleopard1
When life is busy, or all your energy is focused on a special project, it's all too easy to find yourself off balance, not paying enough attention to important areas of your life. While you need to have drive and focus if you're going to get things done, taking this too far can lead to frustration and intense stress.
That's when it's time to take a "helicopter view" of your life, so that you can bring things back into balance.
This is where the Wheel of Life® (or Life Wheel) can help. Commonly used by professional life coaches, it helps you consider each area of your life in turn and assess what's off balance. As such, it helps you identify areas that need more attention.
Figure 1 below shows an example wheel of life with example "dimensions" (we'll explain how to choose the right areas of life or dimensions for you below).

Figure 1 – Wheel of Life Example

Wheel of Life Example
The Wheel of Life is powerful because it gives you a vivid visual representation of the way your life is currently, compared with the way you'd ideally like it to be. It is called the "Wheel of Life" because each area of your life is mapped on a circle, like the spoke of a wheel. The concept was originally created by Paul J. Meyer, founder of Success Motivation® Institute, Inc.

Using the Tool

There are two ways you can use this tool. One is to use our interactive tool below (click on the diagram to activate it).
Alternatively, use the following steps to create your Life Wheel by hand and assess your balance. (This allows you to define your own dimensions.)
Start by downloading our free worksheet which contains a blank Wheel of Life diagram as shown in figure 2, below.

Figure 2 – Wheel of Life Template

Wheel of Life Template

1. Brainstorm Life Areas

Start by brainstorming the six to eight dimensions of your life that are important for you. Different approaches to this are:
  • The roles you play in life, for example: husband/wife, father/mother, manager, colleague, team member, sports player, community leader, or friend.
  • Areas of life that are important to you, for example: artistic expression, positive attitude, career, education, family, friends, financial freedom, physical challenge, pleasure, or public service.
  • Your own combination of these (or different) things, reflecting the things that are your priorities in life.

2. Write These Down on the Wheel

Write down these dimensions on the diagram, one on each spoke of the life wheel.

3. Assess Each Area

This approach assumes that you will be happy and fulfilled if you can find the right balance of attention for each of these dimensions. And different areas of your life will need different levels of attention at different times. So the next step is to assess the amount of attention you're currently devoting to each area.
Consider each dimension in turn, and on a scale of 0 (low) – to 10 (high), write down the amount of attention you're devoting to that area of your life. Mark each score on the appropriate spoke of your Life Wheel.

4. Join Up the Marks

Now join up the marks around the circle. Does your life wheel look and feel balanced?

5. Think About Your Ideal Level

Next it's time to consider your ideal level in each area of your life. A balanced life does not mean getting 5 in each life area: some areas need more attention and focus than others at any time. And inevitably you will need to make choices and compromises, as your time and energy are not in unlimited supply!
So the question is, what would the ideal level of attention be for you in each life area?
Plot the "ideal" scores around your life wheel too.

6. Take Action

Now you have a visual representation of your current life balance and your ideal life balance. What are the gaps? These are the areas of your life that need attention.
And remember that gaps can go both ways. There are almost certainly areas that are not getting as much attention as you'd like. However there may also be areas where you're putting in more effort than you'd ideally like. These areas are sapping energy and enthusiasm that may better be directed elsewhere.
Once you have identified the areas that need attention, it's time to plan the actions needed to work on regaining balance. Starting with the neglected areas, what things do you need to start doing to regain balance? In the areas that currently sap your energy and time, what can you stop doing or reprioritize or delegate to someone else? Make a commitment to these actions by writing them on your worksheet.

Tip:

You can use the Wheel of Life as preparation for goal setting   or coaching. It helps identify the areas you want to work on and is a great way of visualizing your current and desired life. Once you are working on improving your life balance, it's also a useful tool for monitoring your life balance as it changes over time.

Key Points

The Wheel of Life is a great tool to help you improve your life balance. It helps you quickly and graphically identify the areas in your life to which you want to devote more energy, and helps you understand where you might want to cut back.
The challenge now is to transform this knowledge and desire for a more balanced life into a positive program of action.

Sunday, February 15, 2015

Amazonia: Hail to the Chief

For President's Day, Monday February 16th, 2015





Today's patriotic workout consists of four Parts in teams of four:

1. Georgie (No set reps, time is based off Row, rotate exercises - 10-12 mins)

Standing, cable column, wood-chopper.
http://youtu.be/pAplQXk3dkU

Cherry Pickers
http://youtu.be/ZmTvq_H4ciQ

Row, 500m, the Potomac.

Wall sit

2. Tom (30sec on/10 off, 8 rounds per - 12 mins)

Tabata:

Jumping Jacks

Jump Squats

High Knees

3. Teddy (two start with hill sprint, two start with exercises, switch - 6-8 mins)

26 Mountain Climbers
26 Ski Jumpers
26 Goblet Squats
26 Military Press

San Juan Hill, .5 mile run at max elevation

4. Abe (6-8 mins max effort)

Emancipation Proclamation: Groups choice for 6-8 mins.

Amazonia: Twobata

For Sunday the 15th of February.


Today we are going to do Two Tabata workouts. One conditioning, one core.

Remember, Tabata is 20 seconds on 10 seconds off  for 8 sets(4 mins) of each exercise.

Conditioning:
Dips (use a chair, coffee table, stacked books)
Braced squats ( use 8-10#s, a bag of potatoes, a gallon of milk, kids backpack or, of course, a 10# dumbell)
Triceps curls (behind the head to small of shoulders, 8-10#s)

Core:
Half sit ups
Scissors (like flutter kicks but legs go side to side)
Russian twists (on you bum, knees in, torso side to side, use 8-10#s)

Remember, complete each exercise in turn. Should take 24 mins total.
The key to a good Tabata is a little self torture, it's short but it should suck awesome!

Saturday, February 14, 2015

GOED Partnership Grant funds Economic Development


Arlington is not the only rural community struggling to maintain economic foothold in the Walmart and .com world. What set’s Arlington apart from some communities is a willingness to stake a claim to the future; insisting on a dynamic and proactive program of economic development.

Economic development has been important for many years in Arlington. The difficulties faced were in part due to the fact that private, motivated, citizens were carrying the torch. While earning their paycheck, a few champions volunteered to take on development as a second job but could not always devote the time required. In August, of last year, Arlington took an important step towards establishing a permanent foundation for economic development: Hiring someone to do it full-time.

To help defray some of the costs associated with hiring full-time professional economic development the Arlington Community Development Corporation and the City of Arlington enlisted the help of the Governor’s Office of Economic Development (GOED) through the Economic Development Partnership Program.

The program provides matching grants to assist in funding equipment and training needs, new staff, or to elevate existing part-time staff, for the purpose of developing or expanding local and community economic development programs. 

Arlington is not the only rural community to partner with the Governor’s Office on the economic development, almost every county in the state has applied for some economic development money.

GOED Partnership Grant Administrator Cherissa Wright says the job and wealth creation associated with grant money has been very promising. “Through the 24 funded programs a total of 1042 jobs were created or retained in 2014 and we are anticipating another 218 jobs in 2015.”

Every GEOD partnership dollar is intended to have a multiplier effect by helping bring new businesses to communities, helping retain existing businesses or providing ways to further develop local wealth.

“The programs that have been funded through the partnership grant are varied. Many assist with salary for full or part-time economic developers, some assist with work-force development efforts and some are targeted towards entrepreneurship,” GOED finance director Kim Easland says. “Equally diverse are the communities receiving money - from Kimball [pop. 703] to Sioux Falls [pop. 164,676] and everywhere else in between.”

Arlington’s $88,310 grant is spread over four years and requires matching funds from the City Economic Development Fund and the Arlington Community Development Corporation.

“Jason is an excellent example of why the Economic Development Partnership Fund is so important to South Dakota,” said Commissioner Pat Costello. “By assisting communities like Arlington to have a full-time developer, and providing that person with the training tools they need, we are putting more and more communities on a pro-active path to development.”

Dick Werner, District 22 State Representative, sponsored one of the House bills that eventually became Senate Bill 235, referred to as “Building South Dakota,” which is responsible for funding economic development efforts in the state.

Rep. Werner adds, “What's good for Arlington is good for South Dakota. I wanted to have every community, willing to have a stake in the game, to be able to have someone in their community that could wake up every morning to work on economic development.”

Now that the grant monies have established the position the truly hard work will follow. Together the citizens of Arlington along with the Development Corporation, the City, the school and GOED can work together to build a bright future.





Picture, from left to right: Cherissa Wright, Kim Easland, Jason Uphoff, Pat Costello

Friday, February 13, 2015

INFANTRYWOMEN: WHAT THE EVALUATIONS ARE NOT CONSIDERING


By Gen. Frederick J. Kroesen, U.S. Army retired

January 1, 2016, is the deadline for the military services to integrate women into the Infantry, Armor, Field Artillery and Special Forces combat units. It is contended that this will offer an equal opportunity for advancement up the promotion chain to the highest levels of command for both men and women.

Many tests, surveys and polls have been conducted during the past year, most of which have determined that physical strength and stamina will have to be gender-normed in order for the requirements to be fair and equally achieved; if they are gender-neutral, the standards will have to be much less demanding.

Test results and surveys have not been widely disseminated, but leakage seems to establish that men are five to six times more likely to meet standards being tested. This does not deny that some women are able to match the average male measurements, but very few match the higher scores posted by many men. Such findings are no surprise to anyone who recognizes that we have separate Olympic events for men and women, we have separate professional sports leagues, and we have separate world’s records for most everything requiring physical skills. The first woman to finish the Boston Marathon, who comes in ahead of a thousand men, also loses to a hundred or so men who crossed the line minutes before her.

For some reason, there have not been tests, surveys, polls or agitation aimed at integrating women into the Chicago Bears or the St. Louis Cardinals, and no demand that the Professional Golfers’ Association and Ladies Professional Golf Association be merged so women have an equal opportunity to be golfer of the year or win the money title. Apparently, however, the armed forces are different. Despite the fact that infantry warfare is often a life-or-death matter, quite often requiring strength and stamina to survive, we are asked to man our teams at a reduced capability.

Sgt. Amanda Olmeda in an observation tower on Forward Operating Base Fenty in Afghanistan. (Credit: U.S. Army/Sgt. 1st Class John D. Brown)
Sgt. Amanda Olmeda in an observation tower on Forward Operating Base Fenty in Afghanistan.
(Credit: U.S. Army/Sgt. 1st Class John D. Brown)

I am not aware of the names or qualifications of the various study groups or the means and values used by the testers that are determining the final recommendations. I hope, however, that they have consulted with some combat infantry veterans—for example, those who fought in the Huertgen Forest, Pointe du Hoc, the Battle of the Bulge, Pork Chop Hill, Outpost Harry, the retreat from the Chosin Reservoir or Hamburger Hill—and their views on whether their effectiveness would be improved or diminished or perhaps not affected at all if wives, mothers, sisters or daughters had been present. Those were all occasions that resembled line play in the National Football League without the rules that prevent lethal mayhem.

None of us wants to deny women the right to military careers. Nobody wants to question their determination to excel or to interfere with their willingness to die for their country, but we want them to do those things in positions at which they do as well or better than men. Infantry combat is not one of them.

The advocates for this policy change do not seem to realize that assigning women to the Infantry will consign them to second-class status. Most will be less capable than their male counterparts, and their efficiency reports, always a comparative measurement, will have a negative impact on their assignments and promotions. Their careers will be affected—probably stunted—unless, of course, a quota system that will further reduce squad, platoon and company effectiveness is adopted.

The armed forces are again complying with policy dictates of our government, and they deserve credit for the exhaustive effort expended to find a way. We can only hope that a final review of the effects of the proposal will result in reconsideration and a decision that the policy be abandoned. Congress, constitutionally the provider of our national defense, should make the final decision.

 * * * *
Gen. Frederick J. Kroesen, USA Ret., formerly served as Vice Chief of Staff of the U.S. Army and commander in chief of U.S. Army Europe. He is a senior fellow of AUSA’s Institute of Land Warfare.

- See more at: http://www.armymagazine.org/2015/01/26/infantrywomen-what-the-evaluations-are-not-considering#sthash.RWZhhcV9.dpuf

Movement of Three

This kind aerobatic fitness is called Parkour, slang French for obstacle course.

http://youtu.be/alxyVjbqQks

At it’s center, the discipline of parkour is about crushing self-doubt by learning how to focus on improvement, by challenging yourself to be better than you are, by connecting with other people in similar mindsets that want nothing more than your success.
The rewards of training parkour are immense:
  • Improved physical health thanks to a high level of movement and activity
  • Massive amounts of body control: agility, balance, and power
  • Mental strength through problem solving, repetition, and increased confidence
  • Self-respect from accomplishing the seemingly impossible and “superhuman”
  • Be a part of the community of incredibly supportive, fun, and respectful people: friendship with other traceurs!