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Kriminal House, bunker Bthis is not either a hideout or getway, this is bunker b, fo' 11/25/2008 The Next Step
-- Wei xiaokanye atsign gmail dot com Beijing Marathon, 10/18/2009 "When we are confident, we can rationalize away any potential problems; without confidence, even slight threats become magnified." - Hal Higdon I Can't Lose Any More WeightQ: I've lost 95 pounds. Although I exercise every other day, my weight loss seems to be slowing down. My doctor says I still need to lose another 30 pounds, though. What can I do? A: You don't mention how long it's taken to lose nearly 100 pounds, but that's a considerable amount of weight and your body may simply be "shocked" and trying to adjust to the changes. It's natural for the body to reach a plateau, often after around six months of steady weight loss. Even though you may want to continue losing, at this point it's probably a good idea to change strategies. You're in danger of gaining the weight back that you've lost. When the body senses that fat stores have fallen below a (theoretically estimated) set-point, its fat-preservation mechanisms kick in and try to help it regain the lost fat. Fat is stored energy, after all, and the body seems to be hard-wired to favor storing energy rather than letting it go. As a result of your weight loss, a host of biological signals may be making you more inclined to eat more and exercise less in order to return to what the body senses is its "normal" fat level. These triggers might make you get hungrier sooner in between meals, crave more snacks, or take longer to feel full when you do eat, for example. For now, it may be a better idea to shift into weight-maintenance mode to allow your body to stabilize. Exercise is a key weapon for weight loss, especially during the maintenance phase. You don't mention what type of exercise you're doing, but it should include a combination of cardio workouts such as walking, swimming or cycling, along with weight training to target muscles.
When you lose weight, you also lose lean body mass, a proportion of which is muscle tissue. The faster and greater your weight loss, the more muscle tissue is lost. Weight training has been shown to decrease the amount of lean body tissue that's lost during periods of weight loss. So if you haven't already, include weight training in your routine, along with performing cardio (aim to accumulate 60 to 90 minutes per day on most days of the week). Try to target all your major muscles in your upper and lower body on two to three days per week. You can get ideas for specific workouts and exercises from the MSN Fit Zone. As far as diet goes, rather than trying to deprive yourself further to encourage more weight loss, aim for a caloric intake that keeps your weight stable. Instead of "dieting," use this period as a time to improve the quality of what you eat. Rather than just counting calories or portion sizes, look at the nutrient intake. Are you getting all the vitamins and nutrients and other beneficial compounds found in foods that you need? You can keep a diet diary, tracking everything you eat and then entering the information into a nutrition database to get an estimated nutrient breakdown. Try the U.S. Department of Agriculture's MyPyramid Tracker, or check out My Wellness Center on MSN Health & Fitness. An easy way to improve the quality of what you eat is to make sure you are meeting the recommended servings of different types of foods recommended in the USDA's Dietary Guidelines for Americans. Once you know your nutritional status and what you should aim for, experiment with new ways to improve how you eat. You may find that you need to eat more fiber, or that you are low in certain vitamins. An easy fix might be to snack on nuts or to throw more veggies into your salads. You may need to increase the amount of unsaturated fat you eat and decrease the amount of "bad" saturated and trans fats. One way to do this would be to eat fewer animal products like meat, butter, and cheese, and add more plant oils such as walnut oil or olive oil to foods. Other easy ways to boost the nutrient values or your everyday foods: Add an extra fresh or frozen vegetable or fruit to every single snack and meal. For example, throw some roasted peppers on your morning omelet, add spinach leaves to your sandwich, snack on fruit, and eat a fresh-fruit-and-ice smoothie for dessert. By eating more nutrient-dense foods, you'll be improving your health dramatically. Use your plateau/maintenance phase as a time to keep weight stable, improve the nutrients that you eat and to get stronger and develop more stamina from exercise.After three to six months, you can aim for weight loss again. 11/24/2008 Owner's Manual: Personalized Pacesan excerpt from running time.com
Effort-Based Training Correlations Chart
1. Purpose of this Workout: Maintain aerobic endurance while getting maximum recovery before a race. Phases: I / III / IV % Effort: Slowly slogging at 60-65% = Perceived Exertion Feels Like: A very easy pace, like no work is being done. Awkward to jog so slowly; might be difficult to work up a sweat. 2. Purpose of this Workout: Help muscles recover glycogen stores by burning fat as a primary fuel. Phases: I Thru IV % Effort: Just jogging at 65-70% = Perceived Exertion Feels Like: It's a fast jog and you are not tired at the end unless you run many miles. You can carry on a full conversation even though you can hear your breathing. 3. Purpose of this Workout: Develop and maintain local muscle endurance and mental patience. Phases: I / II % Effort: Loping long and easy at 60-75% = Perceived Exertion Feels Like: It's a slow run; still easy to talk. You'll be tired after long runs and you might want a nap to recover, but it never feels difficult. 4. Purpose of this Workout: Prepare muscles to make the transition from aerobic to anaerobic running. Phases: II / III % Effort: Striding steadily at 75-80% = Perceived Exertion Feels Like: A faster pace but still easy enough to sustain "forever." You're breathing harder and are conscious of the faster turnover. You can talk in short sentences between breaths; it's your half marathon pace. 5. Purpose of this Workout: Improve anaerobic threshold and learn to run while fatigued. Phases: II / III % Effort: Running rapidly at 80-85% = Perceived Exertion Feels Like: You're huffing and puffing too hard to talk except in words or very short sentences. It's uncomfortable but sustainable for 3–4 miles and close to 30 seconds slower than your 5K race pace. 6. Purpose of this Workout: Increase your VO2 max and improve mental toughness. Phases: II / III / IV % Effort: Determined dashing at 90-95% = Perceived Exertion Feels Like: It's very fast but not all out. No talking here! You must consciously work to run this fast. However, you have enough left to kick the last 100m. 7. Purpose of this Workout: Improve lactic acid tolerance, get very, very tough mentally and learn to relax as you tie up. Phases: III / IV % Effort: Serious sprinting at 95-100% = Perceived Exertion Feels Like: It's significantly faster than race pace. Your legs are full of lead; you are tying up as you near the finish. You are close to full sprint speed. For longer intervals, it's very painful. This chart is designed to help runners who don't use heart rate monitors, but prefer to use perceived exertion to determine appropriate pace. Next month I'll offer shortcuts, a few caveats and some praises about the use of the sports bands and full details on how to use the chart. 'Til then, don't get nailed for speeding through your workouts. -- Wei xiaokanye atsign gmail dot com Beijing Marathon, 10/18/2009 "When we are confident, we can rationalize away any potential problems; without confidence, even slight threats become magnified." - Hal Higdon 11/23/2008 How to Be a Greener Runner
-- Wei xiaokanye atsign gmail dot com Beijing Marathon, 10/18/2009 "When we are confident, we can rationalize away any potential problems; without confidence, even slight threats become magnified." - Hal Higdon 11/16/2008 10 Interview Questions Decoded - msn careerthis is a copy-and-paste from msn career
10 Interview Questions DecodedBy Selena Dehne, JIST Publishing
Anyone who's ever spent time in a job search has probably walked away from at least one interview knowing right away that he botched it. Quite often, people who do feel confident about their last interview know they still could have answered one or two questions much better than they did. The problem behind such scenarios is that too often, job seekers misunderstand or underestimate what they're being asked during an interview, according to Jack Warner and Clyde Bryan, co-authors of "Inside Secrets of Finding a Teaching Job." A question such as, "Do you have any more questions for me?" may seem innocent and simple enough to answer, but candidates who give a weak response are usually the ones screened out of consideration for the job. Job seekers should be aware that every question an interviewer asks is an opportunity to sell themselves as the most outstanding, must-have candidate for the job. In their book, Warner and Bryan identify some of the most popular interview questions, reveal what interviewers really want to know when asking them and offer tips to help job seekers develop a savvy response. These questions include: Tell us about yourself. What they're really asking: What makes you special? Why should we hire you? Tips: Prepare several selling points about yourself. Give a quick "elevator speech" that overviews your experience and achievements. What are your greatest strengths? What they're really asking: How do you perceive your talents and abilities as a professional? Will you be an asset to our organization? Tips: Sell yourself. If you don't promote your strengths, nobody else will. Prepare six or seven responses. Be "confidently humble." What are your greatest weaknesses? What they're really asking: How honest are you being about yourself with us? How realistic are you? Tips: Present your weakness as a positive. Don't talk too long or emphasize your downfalls. Why are you interested in working here? What they're really asking: How dedicated are you? Do you have a passion for this type of work? Tips: Keep your answer simple and to the point. Stay away from such responses as, "Many of my friends have worked here." This response isn't very impressive. Why should we hire you? What they're really asking: Can you convince us you're "the one?" Can you sell your "product?" Tips: Make a powerful statement about the value you'll bring to their organization. Toot your own horn, but be wary of sounding arrogant. Where do you see yourself five years from now? What they're really asking: Will you be here for only year a before moving on, or are you committed to staying here for a while? Are you a stable person? Can you set goals for yourself? Tips: Be aware that they might not want to hire someone who will be around for only a year or two. Feel free to say that you have one goal at the moment: to be the very best employee for that particular job. What are some of your hobbies? What they're really asking: How well-rounded are you? What do you do outside of work that might transfer positively into the workplace? Tips: Emphasize any hobbies or activities that may relate to the job. Help the interviewer learn more about you and perceive you as a person, rather than a job candidate. Therefore, don't just answer questions, respond to them. Would you be willing to pursue an extra certificate or credential? What they're really asking: How is your attitude? How flexible are you? Tips: Tell the interviewer how important professional growth is to you. Understand that the person who will impress the interviewer the most is the one willing to do the extra work. What were you hoping we'd ask today, but didn't? What they're really asking: Is there anything special about yourself that you want us to know? Tips: Consider this a "show and tell" opportunity. Use materials from your portfolio to convince them how valuable you'll be to their organization. Do you have any questions for us? What they're really asking: Are you prepared to ask questions? How interested are you in this position? Tips: List five or six questions on an index card. Ask at least one question, even if all of your prepared questions have been answered. Never say, "No, you've answered all of my questions." Warner and Clyde remind job seekers that it's important to sound natural and thoughtful when replying to such questions, saying, "Don't let your responses sound 'canned' or rehearsed. It's important to make the interviewer feel as though you've given serious thought to their question and are genuinely interested in the job." Selena Dehne is a career writer for JIST Publishing who shares the latest occupational, career and job search information available with job seekers and career changers. Her articles help people find meaningful work, develop their career and life plans, and carry out effective job search campaigns. Copyright 2008 JIST Publishing. All rights reserved. The information contained in this article may not be published, broadcast or otherwise distributed without prior written authority.
Story Filed Thursday, October 23, 2008 - 1:18 PM
-- Wei xiaokanye atsign gmail dot com Beijing Marathon, 10/18/2009 "When we are confident, we can rationalize away any potential problems; without confidence, even slight threats become magnified." - Hal Higdon 9/15/2008 the ave (blue scholars lyrics)I be a patient man, waiting for the rain to come down
My feet touch the ground, but my head's in the clouds I be Prometheus Brown, stealing the fire outta heaven The setting is several city blocks off the seventy-one stop I walk around the district, distracted by the decadent madness of All the undergrads and addicts Club rats, heads, space cadets, crackmatics (?) One of the few places that they coexist on the planet Whatever happened to the avenue before the summer of 2002 Lounging with Coo on 42nd My how time flies when we're waiting for the chari, Eating vegan sandwiches but can't undersubtract our sobriety Pondering society itself, he's eying me like I ain't gonna bring it to his health He don't want it, cuz certainly he knows he's just another sucker without his fraternity brothers to back him up Campus parkway, up to 41st, 42nd, 43rd, 45th, and up to 47th To the edge of the bubble all the way to(?), saying F--- class, get your education on the ave! Campus parkway, up to 41st, 42nd, 43rd, 45th, and up to 47th To the edge of the bubble all the way to (?), saying F--- class, get your education on the ave! I be a patient man, waiting and checking for the sound of potential break records up the second time around In fact, we made this track from a sample we jacked, from some vinyl we dug up out of the crates on the ave Rats escape the lab infestations in all There be cracks on the sidewalk made from the fall A nazi dreadlock (?) strumming on his broken guitar Singing Bobby Lanfau (?) outside of the bookstore I purchased a journal in which the verses I recite, reside I write vividly to capture the vibe, I'm like hey kid, walk straight, master your high If you listen you can hear the eye of the city cry The sound is often drowned by Hollywood scholars Intoxicated so save it for the coffee shop philosophers The so-called artists, the poets and the prophets Scenery is changin', ain't nobody can stop it Campus parkway, up to 41st, 42nd, 43rd, 45th, and up to 47th To the edge of the bubble all the way to (?), saying F--- class, get your education on the ave! Campus parkway, up to 41st, 42nd, 43rd, 45th, and up to 47th To the edge of the bubble all the way to (?), saying F--- class, get your education on the ave! Walking to the 71, to the 72 downtown… -- Wei xiaokanye atsign gmail dot com Beijing Marathon, 10/19/2008 "When we are confident, we can rationalize away any potential problems; without confidence, even slight threats become magnified." - Hal Higdon |
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