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@savuava
I've made it! Now let's rock'n'roll.
There's still much things to fix in this blog, but now I've made it to look and feel WODconnect. I figured out that this kind of "advertising" spot would be easiest and best for us. Please take a look, and send your feedback on FlowDock.
Man's gotta do what mans gotta do
Cover photo by Ali Samieivafa
# 1: Warm Up
Take the time to warm up thoroughly and carefully before beginning your workout. Jumping jacks, a light jog, rotating calisthenics, dynamic stretches and the like can all help ensure that you are warm, loose and well-prepared for the physical challenge to come. Not only will this help improve your performance during the workout itself, it will also help substantially reduce your risk of injury and improve your recovery time.
# 2: Avoid Overtraining
On a similar note to the first point, it can sometimes be tempting to continue forging ahead every day with an exciting new workout routine. After all, the more you work, the better your results, right? Actually, while that may be true to some degree, it can also lead to overtraining. Never giving your body a chance to heal will actually reduce the effectiveness of your workouts, as well as increase your chance of hurting yourself. No one rhythm will work for everyone, but one to two rest days weekly is about right for most people. The exact number of rest days necessary will depend on a variety of factors, including diet, sleep, hydration, genetics, age and the like. Listen to your body to learn what works best for you.
# 4: Eat a Proper Diet
Similarly, the specific requirements for a healthy diet will vary widely from person to person. However, virtually everyone should try to make sure that they primarily eat lean protein sources, rather than high-fat, highly processed protein sources; that their carbohydrates are primarily complex and high-fiber, rather than heavily processed versions that offer very little nutritional value; that their fats are primarily unsaturated, such as those found in nuts, olives, fish and the like; and that as much of their diet as possible is derived from natural foods with minimal amounts of added chemicals, preservatives and the like. The Mayo Clinic recommends that 45 to 65 percent of your daily calories come from carbohydrates, that 10 to 35 percent of your daily calories come from protein and that 20 to 35 percent of your daily calories come from fat.
Photo by Someone
# 5: Get Sufficient Sleep
Not getting enough sleep is a very common mistake, even in individuals who are otherwise quite health-conscious. The Centers for Disease Control and Preventions advise most adults to get between seven and nine hours of sleep per night; if you are extremely active physically, you may fall on the higher end of that spectrum. If you notice unusual soreness that does not seem to go away in the period of time it usually takes you to heal after a workout, and no other major factors in your life have changed, insufficient sleep may be the culprit.
# 6: Be Patient
Finally, remember that is essential to be patient and careful any time you learn a new physical activity, especially one like high intensity resistance training. Try each exercise with minimal weight at first, then gradually add weight. Do not be too eager to use too much resistance too soon - that is a good way to injure yourself. Again, if you are ever not certain that you are performing an exercise correctly, have a qualified coach or instructor help you out before you continue.
I don't use machines, I am one.
http://www.wodconnect.com
Scheduled Wordpress posts
All the needed information is taken from your gym feed in WODconnect:
..and transformed into a blog post:
If you want to test this feature, go to your gym settings and look for these fields:
If you want us to post on your behalf, you need to check the first option. Then you need to give us details regarding your blog. For the schedule you have two options: post the WOD in the morning of the corresponding day OR the day before, at chosen time.
This might also be a good time to check your gym’s time zone since the posting uses that.
Now you can focus on more creative blogging! To get inspired, read David Osorio’s thoughts about affiliate blogging: http://www.insidetheaffiliate.com/blog/2013/12/10/building-community-through-your-blog.html . He also gives tips on posting WODs, which you can use when creating your programming on WODconnect.
Making accountants happy
Browsing deleted bills
Accountants can now browse deleted bills by month. This will be possible with bills removed after April 29, 2014.
Unpaid bills report
Unpaid bills report is a snapshot of the situation in the end of a period, so you can go back in time to see which bills were unpaid in the end of a certain month. You can browse unpaid bills due after 29 April 2014.
Excel report improvement
As you may know, you can choose to have your sales and compensation reports as Excel files. To save even more time and money, we added total sums to the Excel reports.
There you go! We highly recommend utilizing these features, they make the accounting process much clearer and easier.
Peugeot Derailleur Needed
Cover photo by Ali Samieivafa