1. losing-every-extra-pound:

Sexy Arms in 6 WeeksIf you’re just starting out, aim for two sets of 8 to 12 reps of the heaviest weight you can handle for each exercise. Looking for more of a challenge? Shoot for two sets of 15 to 25 reps per exercise.
Bent-Over Row Step IPrimary muscles worked: lats, back extensors, rhomboids, rear shoulders, biceps, core. Stand with a slight bend at the knees, holding the weights at your sides. Lean over, extending your chest while reaching your hips back. Allow your arms to hang straight down toward the floor with your palms facing your thighs.
Bent-Over Row Step II  Looking forward at the ground (not up), pull your elbows up and rotate your hands until your palms are nearly touching your upper rib cage and your elbows point toward the ceiling. Lower the weights to the starting position with control. Repeat.tip: Keep your belly button pulled in toward your spine to engage your core and protect your lower back.
Upright Row Step IPrimary muscles worked: shoulders, upper back, biceps.Stand with your feet shoulder-width apart with the weights hanging down in front of your body, their ends touching.Upright Row Step IIRaise your upper arms, leading with your elbows while bringing the weights up the front of your body as if you were tracing an imaginary midpoint, stopping when your elbows become level with your shoulders. Lower the weights back to the starting position.tip: Keep your chin up and your belly button tucked in.
Chest Press on Ball Step IPrimary muscles worked: chest, front of shoulders, triceps. Sit on a ball and walk out so that your head and shoulder blades are resting on the ball. Lift your hips by contracting your glute muscles to make a bridge. (Your feet should be shoulder-width apart and below your knees to give you stable support.)Chest Press on Ball Step II Bring the dumbbells to your shoulders. Then extend your arms over your chest and bring the dumbbells together to make a triangle over your chest. Lower the weights back to the starting position and repeat. tip: You will need to engage your core throughout the exercise to avoid falling off the ball.Overhead Press on Ball Step IPrimary muscles worked: shoulders, upper back, triceps. Sit on an exercise ball with your belly button pulled toward the spine. Hold the weights in front of your shoulders, your palms facing in.Overhead Press on Ball Step IIPush the weights up until your arms are extended. When your arms are extended, they should be slightly in front of you rather than directly overhead. Lower the weights to the starting position and repeat.tip: Keep your chin lifted slightly and your core stable.from this website

    losing-every-extra-pound:

    Sexy Arms in 6 Weeks
    If you’re just starting out, aim for two sets of 8 to 12 reps of the heaviest weight you can handle for each exercise. Looking for more of a challenge? Shoot for two sets of 15 to 25 reps per exercise.

    Bent-Over Row Step I
    Primary muscles worked: lats, back extensors, rhomboids, rear shoulders, biceps, core. Stand with a slight bend at the knees, holding the weights at your sides. Lean over, extending your chest while reaching your hips back. Allow your arms to hang straight down toward the floor with your palms facing your thighs.

    Bent-Over Row Step II  
    Looking forward at the ground (not up), pull your elbows up and rotate your hands until your palms are nearly touching your upper rib cage and your elbows point toward the ceiling. Lower the weights to the starting position with control. Repeat.
    tip: Keep your belly button pulled in toward your spine to engage your core and protect your lower back.

    Upright Row Step I
    Primary muscles worked: shoulders, upper back, biceps.
    Stand with your feet shoulder-width apart with the weights hanging down in front of your body, their ends touching.

    Upright Row Step II
    Raise your upper arms, leading with your elbows while bringing the weights up the front of your body as if you were tracing an imaginary midpoint, stopping when your elbows become level with your shoulders. Lower the weights back to the starting position.
    tip: Keep your chin up and your belly button tucked in.

    Chest Press on Ball Step I
    Primary muscles worked: chest, front of shoulders, triceps. Sit on a ball and walk out so that your head and shoulder blades are resting on the ball. Lift your hips by contracting your glute muscles to make a bridge. (Your feet should be shoulder-width apart and below your knees to give you stable support.)

    Chest Press on Ball Step II 
    Bring the dumbbells to your shoulders. Then extend your arms over your chest and bring the dumbbells together to make a triangle over your chest. Lower the weights back to the starting position and repeat. 
    tip: You will need to engage your core throughout the exercise to avoid falling off the ball.

    Overhead Press on Ball Step I
    Primary muscles worked: shoulders, upper back, triceps. Sit on an exercise ball with your belly button pulled toward the spine. Hold the weights in front of your shoulders, your palms facing in.

    Overhead Press on Ball Step II
    Push the weights up until your arms are extended. When your arms are extended, they should be slightly in front of you rather than directly overhead. Lower the weights to the starting position and repeat.
    tip: Keep your chin lifted slightly and your core stable.

    from this website

  2. 
Dirty Dancing (1987)

    Dirty Dancing (1987)

  3. "For the first eight years of our marriage, [Michelle and I] were paying more in student loans than what we were paying for our mortgage. So we know what this is about.

    And we were lucky to land good jobs with a steady income. But we only finished paying off our student loans—check this out, all right, I’m the President of the United States—we only finished paying off our student loans about eight years ago."

    —President Obama in North Carolina today on why Congress has to act to prevent interest rates on student loans from doubling (via barackobama)

    Shout-out to all the long-term students following this blog.

    (via malibueinstein)

  4. 
Elizabeth Banks: I Thank Birth Control Pills for My Son
Just over a year ago, my son Felix was born via gestational surrogacy. He came out of me nine months early and because of my broken belly, his babycake was baked in a wonderful angel’s oven and now — I can’t believe it — he’s a year old and walking. He has expanded my capacity for joy a thousand-fold.
His life would have been much harder to come by if not for the birth control pill. How’s that, you ask? Well, it’s a simple fact: The pill is used for many situations that have nothing to do with the prevention of pregnancy. The pill was prescribed to me when hormonally induced migraines kept me locked up in dark rooms for days at a time. It was prescribed to me to regulate insanely painful cramps every month — cramps so painful that I often vomited.
And here’s a little secret I am happy to blow the lid off of: The pill is often prescribed during the IVF (in vitro fertilization) process to help MAKE BABIES! That’s right, women dealing with infertility are often put on the pill to help regulate a cycle so that they might have a more successful IVF. The pill is used to manage ovarian cysts, endometriosis and other conditions too. Not to mention, it helps couples plan for wanted children.
Obviously, I’m not a doctor. I’m just a woman grateful for my necessary and very helpful medication. And I’m sure glad I don’t have to discuss any of these conditions, including infertility, with my employer.
A girlfriend and I recently wondered what would be more mortifying: having to tell her male employer she needed birth control to mitigate a heavy flow or just bleeding all over herself in the office?
So with that image in mind, I encourage all women — and the men in their lives — to protect access to birth control, and encourage our politicians to take women’s health issues out of the political process.
For more information, please visit the most comprehensive and willing advocates for women’s health in America: www.plannedparenthood.org.

    Elizabeth Banks: I Thank Birth Control Pills for My Son

    Just over a year ago, my son Felix was born via gestational surrogacy. He came out of me nine months early and because of my broken belly, his babycake was baked in a wonderful angel’s oven and now — I can’t believe it — he’s a year old and walking. He has expanded my capacity for joy a thousand-fold.

    His life would have been much harder to come by if not for the birth control pill. How’s that, you ask? Well, it’s a simple fact: The pill is used for many situations that have nothing to do with the prevention of pregnancy. The pill was prescribed to me when hormonally induced migraines kept me locked up in dark rooms for days at a time. It was prescribed to me to regulate insanely painful cramps every month — cramps so painful that I often vomited.

    And here’s a little secret I am happy to blow the lid off of: The pill is often prescribed during the IVF (in vitro fertilization) process to help MAKE BABIES! That’s right, women dealing with infertility are often put on the pill to help regulate a cycle so that they might have a more successful IVF. The pill is used to manage ovarian cysts, endometriosis and other conditions too. Not to mention, it helps couples plan for wanted children.

    Obviously, I’m not a doctor. I’m just a woman grateful for my necessary and very helpful medication. And I’m sure glad I don’t have to discuss any of these conditions, including infertility, with my employer.

    A girlfriend and I recently wondered what would be more mortifying: having to tell her male employer she needed birth control to mitigate a heavy flow or just bleeding all over herself in the office?

    So with that image in mind, I encourage all women — and the men in their lives — to protect access to birth control, and encourage our politicians to take women’s health issues out of the political process.

    For more information, please visit the most comprehensive and willing advocates for women’s health in America: www.plannedparenthood.org.

About me

trust your heart
if the seas catch fire
(and live by love
though the stars walk backward)
-- e.e. cummings

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