24 Nov
Blog

How To Choose Botanical Herbs For Your Skin

Many herbs, spices, and plant extracts have therapeutic benefits for your skin. Since our inception in 1958, we have focused on formulas that use hand-picked herbs and fresh ingredients that have powerful healing and beautifying properties. Above all, our Beyond Organic Collection contains many valuable herbs and skin-caring ingredients that are beneficial for every skin type. You may be surprised at the incredible benefits and high potency of the Biodynamic® ingredients and how little skin care product you need to use. Read on to learn how botanical herbs can help your skin.

Plants, spices and herbs are good for the skin

Did you know that herbs, plants and spices can support you in your skin care right through to your bath products? According to a 2019 study, "some of the health effects attributed to herbs and spices include antioxidant, antimicrobial, and anti-inflammatory effects".

Plant extracts are rich in antioxidants that can protect your skin from the sun's UV rays by neutralizing free radicals. In addition, through an occlusive effect, vegetable oils can act as a protective barrier for the skin, which enables the skin to store moisture. Let's take a closer look at some of the best botanical herbs, spices, and plants used in skin care.

paprika

First, paprika isn't just a kitchen cupboard spice, it's great for treating blemish-prone skin. Eminence Organics Product Support Representative Nadira Kavanagh explains that bell peppers are high in vitamins A and C to help reduce free radical damage.

"Bell pepper's amazing antibacterial properties make it an effective ingredient in treating problem skin and helping to get rid of impure bacteria," says Nadira. "It is also rich in antioxidant beta-carotene, which has the ability to increase cell turnover and regeneration in the outer layers of the skin."

Our stimulating products, which contain paprika and / or nettle, deliberately create a tingly or "hot" feeling on your skin. For example, our Phyto-Mask with eight shades of green – Hot brings fresh blood flow to the surface of the skin to improve moisture and improve the appearance of elasticity.

lavender

Lavender is a top botanical with amazing complexion benefits. It soothes and softens the appearance of the skin by replenishing moisture and being able to soothe the appearance of occasional skin irritations. If you want to improve the look of your skin, you can try our Lavender Age Corrective Night Concentrate and Lavender Age Corrective Night Eye Cream. The Lavender Age Corrective Concentrate contains lavender, argan oil, evening primrose oil, shea butter and jojoba oil. This formula soothes and softens the appearance of the skin by replenishing moisture and eliminating the appearance of fine lines. For the eye area, the Lavender Age Corrective Night Eye Cream ensures a balanced moisture balance around this sensitive eye area, so that the visible signs of aging appear reduced.

Sage and clary sage oils

Other botanical herbs for your skin care routine include sage and clary sage oils. Sage leaf extract is an antioxidant that rejuvenates and smooths the skin, while clary sage oil reduces the appearance of skin irritations. Both herbs can be found in our Facial Recovery Oil, which not only combines clary sage oil and sage leaf extract, but also balancing ylang-ylang and nourishing olive and sesame oils. These moisturizing oils and herbs work together to improve the visible signs of aging, the appearance of stretch marks, and puffy eyes and crow's feet.

The Facial Recovery Oil is loved by loyal customers and has proven to be a favorite with celebrities. The fans include actresses Cameron Diaz and Freida Pinto! Says Cameron, “One drop (facial recovery oil) goes a long way in relieving any dryness in your skin from sun and water. A drop on each cheek after showering will work wonders. "

The Facial Recovery Oil is now available in the Limited Edition Beyond Organic Discovery Set for the coming holidays.

7 Benefits of Using Face Restoration Oil

Parsley seed extract and eyebright herb

In the Limited Edition Beyond Organic Discovery Set you will also find the Bearberry Eye Repair Cream – one of the actresses Katherine Heigls Darlings! Bearberry Eye Repair Cream contains parsley seed extract that improves the appearance of the skin. It also contains eyebright to firm and brighten the appearance of the eye area and reduce the appearance of bags under the eyes. These rejuvenating ingredients gently moisturize and nourish the delicate area around the eyes, dramatically reducing the appearance of fine lines and wrinkles for a more youthful and radiant complexion.

All of the above products are made with potent botanicals that are ideal for your skin. But the Facial Recovery Oil and Bearberry Eye Cream (both from our Beyond Organic Collection) contain some of the purest and most potent botanical herbs and plant extracts you can find. Read on to find out why.

What is Biodynamic®?

Not all ingredients are created equal. The two products from our Beyond Organic Collection contain biodynamic ingredients, which means that the ingredients are harvested by our close network of trustworthy, sustainable cultivation partners across Europe. Each of these companies is certified by Demeter International and meets the highest standards of biodynamic agriculture. The result is the purest and most effective ingredients that are produced even beyond organic farming.
The Biodynamic® farmer listens patiently with an open ear and an open heart in order to keep the farm's ecosystem in balance. They naturally adapt their practices for the healthiest crops while protecting and healing the earth using only natural solutions from the farm.

The biodynamic cultivation practice is closely guided by the heavenly energy of the cosmos. With a peaceful mind, the farmer works in harmony with the natural cycles of the sun, moon and stars to bring each plant to its highest nutritional power while protecting the environment.

View Lead Skin Care Trainer Natalie Pergar because she shares the background of biodynamic cultivation and our products, which are Beyond Organic.

(embed) https://www.youtube.com/watch?v=S1j_ReYobFA (/ embed)

Which herbal herbs and products will you choose for your skin care routine? Share your experiences on social media or learn more about the Beyond Organic Collection at an Eminence Organics Spa partner near you.

23 Nov
Blog

Beginner Workout: Cycle 5, Week 2

PUBLISHER'S NOTE: For a full description of the beginner workouts and movements in them by Bret Hamilton, their creator, see his article on Getting Started with this 12 Week Program.

Get started with the beginner workouts

If you are just starting out and are unfamiliar with the movements in this cycle, please read the instructional videos included and make sure you understand the techniques involved and have access to the correct equipment and space.

Tracking your progress is invaluable in helping you achieve the results you want. It will aid you on your journey and help you make sure you are using a stressful enough load to help you improve, but not so challenging that you risk burnout or injury.

The program should be carried out three times a week. Monday, Wednesday, Friday would be ideal.It helps to build strength, improve coordination and flexibility, and also improve anaerobic endurance.

The total number of sets and / or reps will generally decrease as the program progresses, meaning that it transitions from strength-endurance-focused to pure strength over the twelve week period.

Week 2

1. Preparation for movement: Think of this as the passive warm up. Many soft tissue materials that contain foam rollers and / or roller pin tools to break up adhesions and provide blood to the muscles.

(embed) https://www.youtube.com/watch?v=Zj1RYgVAnFw (/ embed)

2. Activation: The part of the workout that fires up the vestibular system. These exercises are great for motor control and coordination.

  • Crocodile Breath x10 breaths
  • Creeping X-Lift training with a ball on your back

(embed) https://www.youtube.com/watch?v=DI3yVg_550s (/ embed)

(embed) https://www.youtube.com/watch?v=_i16nBtW5IU (/ embed)

3. Intensification: During this phase of the workout, you will perform a "core-focused" exercise that encourages the development of overall body tension for short, intense bursts. Your core temperature will rise and you will be ready for skill building.

  • Farmer cargo space with DB, plate or KB 3x: 10
  • Rotational stability plank x10 per side,: 02 hold

4. Skill building: This is the strength training part of the session. It's known as skill building because the emphasis is on the quality of the repetitions, not the quantity. Usually there are two sets of three exercises. Perform each group of three in turn as a circle. Go through the number of prescribed sets, then move on to the second group of three exercises before moving on to the next section of the workout.

Monday: 2X15 reps each

Friday: 3X10 repetitions each

  • Push up
  • KB deadlift
  • 1/2 kneeling hip flexion with dowel x10
  • KB-cup squat (level 1)
  • DB stooped row
  • Laterally lying wind turbine on foam roller

5. Metabolic conditioning: This is where you will improve your anaerobic fitness by doing a high-intensity interval session for about five minutes. The total time is kept to five minutes, whereby the work and rest relationship becomes more demanding with increasing fitness.

Monday: Speed ​​squats, 6 rounds of work: 15, rest: 30

Wednesday:18-23 minutes of walking / jogging with an intensity level of 6/10

Friday: Speed ​​squats, 7 rounds training: 15, rest: 30

6. Cooling down: During the cooldown, you will perform similar exercises as in the Activation section, except that here they act as full-body resets. The exercises included help to gradually lower the heart rate and get the blood circulating again after a high-intensity finishing.

  • Cross creeps x10
  • Segment rollers x3
  • Swings x10
  • Foam roll as needed

(embed) https://www.youtube.com/watch?v=t0XfF_KBS_s (/ embed)

Feel free to include any extra stretches and / or foam rolls that you think are necessary after completing this section. Make sure you have a high protein food / shake within 30-60 minutes to speed your recovery.

If you want to participate in this program, Make it your business to stick with it completely without mixing and matching workouts from other training programs. Use the tracking tool provided. It will be invaluable for keeping track of your progress.

23 Nov
Blog

Can you get Buy zopiclone 10mg

Buying Zopiclone Online is the best sleeping pill prescribed for those who have insomnia for a short period of time. You can sleep well if you have trouble falling asleep, wake up early, or lie awake late at night. Relaxation and drowsiness can be achieved by altering the chemical balance of your brain.

Only take zopiclone for a short time (10 days or less). This is because your body gets used to it quickly and after a while it no longer has the same effect. It could also become a habit for your body.

Only resorting to zopiclone after you've exhausted all other options is important to continue to practice relaxation techniques while taking the drug. Find out more about sleep disorders, insomnia and how to sleep better.

Zopiclone 10 mg (7.5 mg) is available as a tablet. One tablet of zopiclone at night is the normal dosage. Older people should take a smaller dose (half a tablet instead of a whole tablet) (over 65 years of age). Excessive sleepiness, which can lead to falls and other side effects, can be reduced by taking the drug at a lower dose.

Usually your doctor will recommend treatment for 10 days or less. Take zopiclone as directed by your doctor. You can find dosage instructions, frequency recommendations, and other specific instructions on your medication's pharmacy label.

Dosage instructions for zopiclone

Zopiclone does not have to be taken every day. If you absolutely must take zopiclone, do it sparingly. Only use zopiclone when you cannot fall asleep by taking sleep hygiene measures first. Do not crumble or chew the pill; Instead, swallow it as a single piece. Taking zopiclone with either meal is an option with this sleep aid. If you wake up all night, do not take zopiclone.

Precautions – before using zopiclone.

  • Are you having problems with your liver or kidneys?
  • Do you have respiratory problems like asthma or COPD?
  • What is the status of your pregnancy or breastfeeding?
  • Do you suffer from dementia?
  • Are you taking anything else? This includes herbal and supplemental medications that you buy without a prescription.

If you are using zopiclone, tell your doctor or pharmacist if you have a history of insomnia. Certain medications may not be suitable for people with certain medical problems, or may only be safe if taken carefully.

There are a few important things to be aware of while using zopiclone.

Zopiclone can make you tired and reduce your ability to concentrate the next day, so special care should be taken when taking it. You may feel sleepy for at least twelve hours after taking your dose.

Drinking alcoholic beverages is a bad idea.

  • Avoid drinking alcohol while taking zopiclone, especially if you are just starting out on the medication.
  • Drowsiness and poor concentration can be caused by ingesting alcohol while taking the sedative zopiclone.

Only drink tiny amounts of alcohol if you want to experiment with it and see how it affects you.

As a result of taking more medication

In combination with other medications (such as antihistamines or antidepressants or pain relievers) zopiclone can cause tiredness and drowsiness.

Find out if you are taking other medications or natural supplements.

Travel

Taking zopiclone can negatively affect your ability to concentrate and drive. The effects of zopiclone can last for at least 11 hours after ingestion, which can have a significant impact on the ability to drive.

Slips and falls

Due to the effects of zopiclone on your ability to concentrate, sleep, and muscle weakness, it can increase your risk of collapse.

Learn more about the relationship between medication and falls and how to avoid them. Take zopiclone as directed for at least two weeks before you stop suddenly. Slowly reducing the dosage is the best option.

If you take it for more than two weeks, you may experience withdrawal symptoms such as anxiety and restlessness, and increased sleep disorders.

Like any other drug, zopiclone can Side effects, while not everyone experiences them.

Addiction

If you have been taking zopiclone for even more than a couple of weeks then this is much more likely. Some people are more prone to addiction and appear to be more sensitive to their desires than others. If you've used alcohol or recreational drugs in the past, or suffered from mental health problems such as depression, you may be more vulnerable.

Zopiclone should only be used 2 or 3 evenings a week, or even every night. Just in case: If you cannot fall asleep with sleep hygiene measures, only take zopiclone if you cannot fall asleep without it.

Tired or dizzy the next day

Be careful when using this medication while driving a car or using electrical appliances. Especially if you are older, you are at risk of falling and getting injured from these side effects. If you are concerned, talk to your doctor.

Zopiclone can and can be taken by whoever. Adults over the age of 18 can take zopiclone. Some people are not suitable for this. Talk to your doctor if you have any of the following conditions before using zopiclone:

  • Have a history of side effects on medication
  • have a problem with your liver or kidneys
  • have a disease called myasthenia gravis, which causes muscle weakness
  • Difficulty breathing and / or snoring (where you stop breathing for a short time while you sleep)
  • are plagued by mental health problems
  • have had a history of alcoholism or substance abuse
  • or are about to start a family.

Take the pill in one sip. Do not chew or crush it. Zopiclone is a drug that can be taken with or without meals, depending on your preference.

It is important that you take this medication exactly as your doctor has told you. Instead of taking a pill every night, you may only need to take it two or three times a week.

23 Nov
Blog

Samsung Galaxy Book Review: Too Many Compromises

Oblique view of the Samsung Galaxy Book for Business.

Samsung Galaxy Book for Business

RRP $ 900.00

"The Samsung Galaxy Book for Business has good productivity performance and battery life, but its display is below average and it lacks great features."

advantages

  • Thin and light

  • Excellent keyboard and touchpad

  • Solid productivity performance

  • Battery life for good productivity

disadvantage

  • Disappointing display quality

  • Lid and chassis yield too much

  • No useful business features

More than ever, Samsung is committed to creating a laptop that lives up to the Galaxy brand's pedigree.

However, the Galaxy Book Pro came close with its ultra-thin case and vibrant OLED screen. But can a cheaper, simpler version of this laptop have the same effect?

The Samsung Galaxy Book I tested was technically the "for business" model, although its hardware is almost identical to the consumer model. The laptop has an Intel Core i5-1135G7 processor, a 15-inch 1080p screen, and is priced at $ 900.

That's in the middle of the package when you factor in the price, features, and design. Unfortunately, the price isn't low enough to warrant so many compromises, especially with so many other great options

draft

Angled view of the back and the cover of the Samsung Galaxy Book for Business.Mark Coppock / Digital Trends

The Galaxy Book is made of aluminum, which usually results in a solid build quality. However, Samsung must have used thin aluminum to save weight, because the lid bends more than I would like and there is a lot of keyboard flex. The Acer Aspire 5, a budget-conscious 15-inch device that you can buy in a similar configuration for less than $ 500, had slightly better keyboard deck and chassis rigidity, although the lid was also a bit pliable.

The HP Envy x360 15 is about the same price as the Galaxy Book and is much more solid. Of course, if you go up the price, you get much better build quality, but I think the Galaxy Book should feel more solid at its $ 900 retail price. An example of a much more expensive laptop that shares the same lack of rigidity as the Galaxy Book is the LG Gram 16, which is made of magnesium but also weighs just 2.62 pounds – in which case you're trading solidity for extremely light weight .

At 3.42 pounds, the Galaxy Book is also relatively light for a 15-inch device, while the Acer Aspire 5 comes close at 3.64 pounds. However, the Acer benefits from some plastic components. More rugged laptops like the Envy x360 15 and the Dell XPS 15 typically weigh four pounds or more. The Galaxy Book is 0.61 inches thick, slimmer than the Aspire 5 at 0.70 inches, the Envy x360 15 at 0.72 inches, and the XPS 15 at 0.71 inches.

Directly in view of the Samsung Galaxy Book for Business.Mark Coppock / Digital Trends

All in all, one of the Galaxy Book's greatest strengths is its thin and light nature, which makes bending and bending the laptop a little more forgiving. However, the Galaxy Book's bezels around the old-school 16: 9 display aren't that tiny, especially the top and bottom, and it's still a full-sized 15-inch laptop.

Aesthetically, the Galaxy Book is a rather mundane silver color that is reminiscent of so many other laptops. It has simple lines and angles and black keycaps with white lettering. There's nothing wrong with minimalist designs – HP has perfected it on devices like the Envy x360 15 – but the design philosophy can go too far. I find the Galaxy Book is on the wrong side of that thin line.

A note about the software. Samsung offers a ton of additional applications in addition to the usual support utilities. This includes Samsung Flow, a pen app that cannot be used on the Galaxy Book, Samsung Gallery, Samsung Studio Plue, Samsung TV Plus, etc. Some of these apps can be useful, but for those who don't want to install additional apps on their laptops, the Galaxy Book gets annoying.

Two USB-C ports, a full-size HDMI port and a USB-A port line the left side of the Samsung Galaxy Book for Business.

Mark Coppock / Digital Trends

Hinge on the back of the Samsung Galaxy Book for Business.

Mark Coppock / Digital Trends

The right side of the Samsung Galaxy Book for Business is equipped with another USB-A port, a microSD card reader and a 3rd

Mark Coppock / Digital Trends

The connectivity is fine. Two USB-C ports, a full-size HDMI port, and a USB-A port line the left side, while the right side has another USB-A port, a microSD card reader, and a 3.5mm. is equipped with an audio jack. There's no Thunderbolt 4 support we've seen on laptops for the same price. Wi-Fi 6 and Bluetooth 5.1 take over wireless tasks.

power

Close the Samsung Galaxy Book for Business screen and keyboard.Mark Coppock / Digital Trends

You can buy the Galaxy Book with either a Core i5-1135G7 or a Core i7-1165G7. My test device was equipped with the Core i5 and did well considering the CPU.

In all of our benchmarks, the Galaxy Book was at or near the top of a handful of other Core i5-1135G7-equipped laptops. Only the Lenovo ThinkBook 13s Gen 2 could match or exceed its values. The Galaxy Book was particularly strong in our most CPU-intensive benchmark, including our Handbrake test, which encodes a 420 MB video as H.265. Its 175 second result was much faster than any other except the ThinkBook 13s Gen 2, and it can rival many Core i7 laptops in our database. The Samsung was also strong in Cinebench and narrowly lost to the ThinkBook.

In the PCMark 10 Complete benchmark, the Galaxy Book again took the top spot with 4735. It also did well in the areas of essentials, productivity and content creation of the benchmark.

Overall, the Galaxy Book was a solid productivity performer that could keep up with heavy workflows. Its performance is another area in which the Galaxy Book earned its $ 900 price tag.

Geekbench (single / multiple) Handbrake
(Seconds)		 Cinebench R23 (single / multiple) PCMark 10 3DMark time spy
Samsung Galaxy Book (Core i5-1135G7) 1401/5221 175 1361/5391 4735 1584
Lenovo IdeaPad Flex 5i 14
(Core i5-1135G7)		 1397/4301 213 1325/4411 4550 1026
Lenovo ThinkBook 13s Gen 2
(Core i5-1135G7)		 1406/5379 178 1357/5502 4668 1511
HP Envy 14 (Core i5-1135G7) 1549/5431 204 1399/4585 n / A 1380
Acer Aspire 5 2021 (Core i3-1115G4) 1215/2544 300 1274/3128 3752 652

In the 3DMark Time Spy test, the Galaxy Book does well with 1584 points and leads our comparison group. However, that's not a good score for a gaming laptop. We usually use Fortnite to test thin and light laptops with integrated graphics, in this case Intel's Iris Xe, but the game crashed with a video memory error every time I tried to run it. Either way, you can rely on this laptop for older games, esports titles or newer games with low resolutions and graphics settings.

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Close up on the display of the Samsung Galaxy Book for business.Mark Coppock / Digital Trends

At $ 900, expect a decent display. Given that Samsung is known for making great displays, the Galaxy Book is twofold. Subjectively, I found the 15.6-inch Full HD (1920 x 1080) display bright enough for all the places I normally work, but I wasn't impressed by the apparent contrast or colors. In particular, I found black text on a white background a bit gray.

My colorimeter confirmed my suspicions. The Galaxy Book's brightness was okay at 326 nits, exceeding our 300 nit threshold. From then on, however, things went downhill. The display's colors were surprisingly narrow with only 48% AdobeRGB and 64% sRGB and not particularly accurate with a DeltaE of 2.41 (1.0 or less is considered excellent). That's a big disappointment, especially at the price.

Worse, the contrast was only 700: 1, well below our preferred 1,000: 1. It's not uncommon to see results like this on laptops that cost hundreds of dollars less, but I expect something better at this price point. The HP Envy x360 15, for example, was not as bright with 270 cd / m², but achieved 71% of AdobeRGB and 95% of sRGB with an accuracy of 1.06. The contrast was also significantly better at 900: 1.

This is a laptop designed for the casual business user and doesn't need the wide and accurate colors that developers demand. But they are expecting something closer to the industry average for the machine class, and this display just doesn't live up to that standard. I was surprised to see Samsung put such an inferior display in a laptop at this price point.

Keyboard and touchpad

The keyboard and trackpad of the Samsung Galaxy Book for Business.Mark Coppock / Digital Trends

The keyboard has a standard layout with a lot of space and large keycaps with continuous 3-level background lighting. There isn't a lot of travel, but the switches were crisp and snappy with a comfortable floor movement. They were calm too which is a plus. I would rate this as a very good keyboard that is only a step behind the best, such as those found in HP's Specter range and Dell's XPS.

The touchpad is larger than average and has a comfortable surface with Microsoft Precision touchpad drivers. It handled Windows 10's entire suite of multitouch gestures with consistent reliability and had a solid but quiet click. This is a great touchpad that is only surpassed by the much larger version of the Dell XPS 15 in 15-inch laptops. The display is non-touchable, which is always disappointing.

Windows 10 Hello support is provided by a fingerprint reader built into the power button. It was quick and accurate, and logged me in the instant I hit the laptop wake-up button.

Battery life

The Samsung Galaxy Book for business.Mark Coppock / Digital Trends

The Galaxy Book offers 56 watt hours of battery life, which is not much for a 15-inch laptop. I did not go into my battery test with great expectations.

The Galaxy Book only lasted 8.25 hours in our web browser test, which ran through a number of popular websites. That is well below the 10 hours we'd like to see in this test. The HP Envy x360 15 managed 11.25 hours, the Dell XPS 15 with its power-hungry OLED display lasted almost an hour longer. The Galaxy Book ran for 11.25 hours on our video test repeating a local 1080p movie trailer, which is a stronger score but still below average. The Envy x360 15 reached 13.65 hours and the XPS 15 was just minutes away from the Galaxy Book.

I switched to the PCMark 10 application test, which is the best indicator of productivity performance, and the Galaxy Book got 11 hours. That too is a stronger score and closer to the average. The Envy x360 15 outperformed the Galaxy Book again with 12.5 hours, the XPS 15 fell behind with just eight hours.

The Galaxy Book will likely last a full working day as long as your workflow isn't too CPU intensive. These aren't the best results for a 15-inch laptop at the price, but they aren't terrible either.

Our opinion

As I said at the beginning, the Samsung Galaxy Book is a strange laptop. The model I tested is aimed at business users, but does not offer anything that many consumer laptops do not offer. Its greatest strength is solid productivity performance and a thin and light chassis, and while these are welcome for business users, they are not exactly business-specific features.

Most disappointing is the display, which should offer a better experience for the price of the Galaxy Book. The battery life was a mixed picture, with the laptop doing well in the PCMark 10 test but not as good in our other benchmarks. And in terms of look and feel, the notebook is a bit boring and lacks rigidity. There's just not much to recommend this machine over its broad competition.

Are there alternatives?

The HP Envy x360 15 is a strong alternative to the Galaxy Book. It's less expensive, but offers better performance and battery life, and a great display. It's also a convertible 2-in-1 that adds flexibility.

We haven't reviewed many 15-inch laptops in this price range lately, but if you're ready to drop on a 14-inch unit, there are several good options. The HP Envy 14 is a good example with the same performance, superior battery life, and a better display for a similar price.

How long it will take?

The Samsung Galaxy Book isn't the toughest notebook we've tested in this price range, but it's still solid enough to last for several years. The components are also up to date, so it should keep up with Windows 10 and 11. The one-year warranty can be extended to Samsung's Care + for Business warranty extension.

Should you buy it?

No. There are just too many other good 15-inch laptops out there for about the same price, and the Galaxy Book doesn't offer much to entice its intended business destination. If you really like the design and performance of the laptop, then consider the consumer version of the Galaxy Book.

Editor's recommendations



23 Nov
Blog

Webster and Tiler Selected for British Olympic Weightlifting Team

Team GB announced this British weightlifters Rebekah Tiler and Sonny Webster make their Olympic debut in Rio de Janeiro. Teen sensation Rebekah Tiler will compete in the women's -69kg category, while Sonny Webster, 22, will fly the flag for Great Britain in the men's -94kg category.

Tiler, 17, from Keighley, West Yorkshire, will be one of the youngest athletes for Team GB in the Summer Olympics. She will be the reigning British Champion after setting two British records in the last British Championships. She is also a gold medalist at the Youth Commonwealth Games. Sonny Webster is also the current British champion and finished fifth in the 2014 Commonwealth Games as well as being the British U23 record holder.

Commenting on her selection for Rio, Tiler said:

“I'm so excited and honored to represent Team GB in Rio this summer. It's a dream come true and something I've always wanted since I started playing. The next few weeks of preparation are so important and … I concentrate 100% on getting to Rio in the best possible shape. "

Bristolian Webster also commented:

“The Olympic Games are undoubtedly the greatest stage for sport. I've trained well and my recent performance in the British Championships gave me a fantastic platform to build on. the next few weeks of preparation are absolutely crucial. "

Former favorite Zoe Smith was taken out of the race with a dislocated shoulder at the British Championships last month. Smith expressed disappointment in not representing Team GB at the Games in an Instagram post today, but wished Tiler the best of luck at the Summer Games.

Tommy Yule, the Performance Director at British Weightlifting, has expressed pride in the selection of Tiler and Webster. In a statement, Yule commended her recent progress and personal bests in recent national and international competitions, stating that The focus of all coaches is now on giving the best chance of a good performance in Rio.

Great Britain has won seven medals in Olympic weightlifting – one gold, three silver and three bronze. The youngest was won by David Mercer in Los Angeles in 1984.

The 2016 Olympic Games will take place in Rio de Janeiro, Brazil, from August 5th to 21st.

The Post Webster and Tiler Selected for British Olympic Weightlifting Team first appeared on Breaking Muscle.

23 Nov
Blog

Which Erectile Dysfunction Drug Is Best?

Which erectile dysfunction drug is best? – Strength at all times

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23 Nov
Blog

The Essence of an Athlete: How Ido Portal Helps Conor McGregor

Recently we saw a spate of Facebook re-posts from UFC fighter Conor McGregor who trained with Ido Portal. These posts have drawn attention to freedom of movement as a workout. The post linked above contains an important line for those who "do not have the basic level of common health, don't just run out and start doing all of these".This point cannot be glossed over.

Joint diseases affect our ability to recognize external and internal forces from the ground, the wind, an opponent, or our own indolence. Our ability to absorb anything that comes up in wrestling, grappling, fighting situations, or any situation with a direct opponent is measured as performance in sport.

The essence of an athlete is the ability to process internal and external sensory stimuli (inputs) into coarse or fine patterns (outputs).

The essence of an athlete is the ability to process input stimuli into output patterns.

Bad exercise isn't bad coaching

When a person moves poorly (i.e., the output as a sample is bad), it is often attributed to how the movement was coached. It's like coaching injects something to improve the way the central nervous system works to create movement.

However, if an athlete's joints and tissues don't have the competence to assume the correct positions, it doesn't matter what a trainer says. This is also known as the joint-by-joint approach. A joint that is prone to stiffness can lose motion before the target is achieved. This means that another joint has to give up some of its stability in order to move further.

What Ido Portal is so good at is maintaining joint health that allows it to take positions and use movement skills. His approach offers many possibilities for processing the central and peripheral nervous system.

How can we move better?

In the new movement that is movement, improvement is rarely about better coaching. There are three esteemed coaches who gave me this insight.

  • Bill Sweetenham is an Australian swim coach who has trained gold medalists in several Olympic Games. Like Ido Portal, he seems to know how to train athletes to move well and often. At the beginning of 2014 I presented myself together with him on a road show "Higher, Stronger, Faster" in Northern Australia. In one of his lectures he said: "An athlete who trains doesn't listen to you. "
  • ? Frans Bosch, an Olympic jump and sprint coach for the Netherlands, professor of motor learning, running coach for Wales Rugby Union, advisory trainer for the English Institute of Sport and global instructor in running biomechanics, said something similar: "An athlete's body is literally not going to pay attention to what you say."
  • Well-known strength trainer and physical therapist Gray Cook similarly quipped when he said: "Do not train change, initiate change."

So how can we move better? Fortunately, improvement starts with a healthier set of peripheral inputs – things any amateur athlete, coach, and clinician can improve upon with the use of foam rollers, massage sticks, trigger point devices, stretches, or professional therapy.

Improvement starts with a healthier set of peripheral inputs.

Any effort to regain mobility improves the ability to discern subtle and less subtle movements. Once athletes regain this movement, pointers to improve skills due to the increased sensory input become more effective.

Once athletes have regained their mobility, pointers to improve skills due to the increased sensory input become more effective.

How Ido Portal is helping Conor McGregor

Ido Portal and Conor McGregor both look like they have excellent mobility in key areas (Ankles, hips, thoracic spine and shoulders). This means that they benefit from exercising in free motion and in natural surroundings.

Following this sequence results in an improved willingness to display fine and gross motor patterns.

Conor McGregor demonstrates the value of mobility first, followed by the implicit cues that natural freeform movement offers. Following this sequence results in an improved willingness to display fine and gross motor patterns – in other words, the patterns that land at the right time or dodge a blow.

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Photo courtesy of Andrius Petrucenia on Flickr (original version) UCinternational (Crop) (CC BY-SA 2.0), via Wikimedia Commons.

23 Nov
Blog

Keep a Kettlebell by your Desk: The Four Alarm Kettlebell Program

When do you train Anyone who trains consistently has an answer to this question. The people who build sustainable health and fitness are not the ones who jump into exercise classes on casual evenings and comfortable long weekends. These people have a plan. Ask them when they train and they will tell you:

When do you train Anyone who trains consistently has an answer to this question. The people who build sustainable health and fitness are not the ones who jump into exercise classes on casual evenings and comfortable long weekends. These people have a plan. Ask them when they train and they will tell you:

  • "The first thing in the morning before the family is up."
  • "On my way to work. I shower and get ready for work in the gym."
  • "On my lunch break."
  • "Right after work, before I come home."

Those who have difficulty exercising regularly will usually cite the reason that they are too busy. It is obvious. Even if you do a very efficient HIIT routine of 30 minutes or less, the time it takes to prepare for going to the gym, driving to the gym, locking your valuables in, and having small talk will typically increase well over an hour . But you can work out much more efficiently if you quit the gym and break your workout up into a few short chunks throughout the day. We are human after all. Like all animals, we are made to move more than once a day.

I've advocated this approach in my five alarms and four alarms workout articles, but these plans both assume that the exercises must be device-free if you want to fit them fluently into the opening of your day. Bodyweight exercises are great, but the options get even more fun and varied once you master the kettlebell. This simple tool offers unprecedented effectiveness. Keeping a kettlebell next to your desk can hugely help you achieve all fitness goals. In fact, spreading your workout out over a few quick kettlebell-centered blocks can be an even more effective training method than the standard all-at-once approach

As I argued in Learn the Kettlebell to Unlock Freedom, the kettlebell is the most effective, efficient, and portable tool in the fitness arena. It tightens, promotes endurance, improves mobility and builds functional strength and strength. Its unique design brings a strong training effect and enables the fun of continuously improving skills. Of course, it's still a great tool for those simple, easy meat and potato exercises.

Make your plan

Once you've mastered the kettlebell (I recommend my full kettlebell program) all that's left to do is figure out:

Which three or four times of the day work best?

  • The first thing in the morning, before lunch, before going home
  • Just find a fourth time or settle down three times
  • Set phone alarms or other predictable cues to trigger the exercise. Consistent action is based on habit and the science of increasing willpower. You can find more help on this in my free e-book The Essential Guide to Self-Mastery.

How do you plan to store your kettlebell at work?

  • Under your desk
  • In the car?

In which work clothes is it easiest to train?

  • For your gender, find work clothes that you can exercise in. There are innumerable options for women. Men, it gets better too. Thank god for stretchy golf pants.

How can you reduce the confidence that comes with being the weirdo who works out?

  • You can close the blinds if you have an office. You could step outside or identify an infrequently used room. Or you just might not care. You are great after all.

What kettlebell workouts can you do and how will you structure your plan?

  • There are tons of options. Once you've mastered the basics, try combining the following six- to ten-minute blocks.

Options for kettlebell practice block 1

Each block should start with this very quick kettlebell warm up:

  • 5 per side kettlebell halos
  • Kettlebell Squat Pry series
  • 3 per side 1-leg kettlebell RDL
  • 5 pushups

This block is ideally done first thing in the morning. Since this is before getting dressed for work, it gives you a chance to get a little dirtier. I recommend taking this opportunity to do Turkish Get Up (TGU), the king of all exercises.

Options include:

  • Set a timer for six to eight minutes and continuously switch between the right and left TGU
  • 3 rounds of 1 right hand and 1 left hand TGU with 10 kettlebell rows per side

Kettlebell exercise block 2, 3 and 4 options

Option 1

3 rounds:

  • 5 per side kettlebell 1-leg RDL rows
  • 3 per side Kettlebell Snatch or Kettlebell Strict Press

Option 2

  • Six to eight minute kettlebell swing intervals with two hands. Start with 30 seconds of work and 30 seconds of rest, and work towards less rest.

Option 3

  • Six to ten minutes of constant carrying of suitcases.

It is well documented that outdoor breaks increase energy and work productivity. Go outside and do this one-armed farmer walk twist. Just grab your shoulder down and back and grab the bell tightly. Walk. When your grip comes off, switch hands. Keep doing this until you run out of time.

Option 4

  • Six to ten minutes of one-armed kettlebell vibrations – 10 left, pause, 10 right, pause, repeat until time has passed.

Option 5: the glove

  • 15 per side 1-arm kettlebell clean, reverse lung, press (alternate hands after repeating all three exercises.)
  • 20-30 double-handed rowing

Option 6

Five to ten minutes of AMRAP:

  • 10 kettlebell goblet squats
  • 5 pushups

Option 7

Tabata with two exercises:

  • Choose any two kettlebell exercises to switch between and do eight rounds of 20 seconds of work / 10 seconds of rest.

Kettlebell fitness is good for you

There are plenty of other options, but these practice blocks should be more than enough to get you started. Any day that has three or four of these options included would be an extremely active, healthy day. That's the benefit of learning the kettlebell – the most portable and powerful tool in the fitness field. It is a skill that provides a lifetime of fun in fitness.

22 Nov
Blog

SwannBuddy Video Doorbell Review: Room for Improvement

The SwannBuddy video doorbell can be hard-wired or battery operated.

SwannBuddy video doorbell

RRP $ 150.00

"It's not perfect, but a few software patches could make the SwannBuddy Video Doorbell a far better option."

advantages

  • High definition streaming with color night vision

  • Including doorbell with six melodies

  • Impressive sensors

  • Great for apartments

disadvantage

  • The app needs to be reloaded every time you open it

  • Live view loads too slowly to capture visitors

  • Requires a screwdriver to set up

The SwannBuddy Video Doorbell is an impressive piece of technology with high definition streams, a range of sensors, and a budget friendly price. It serves as a strong entry point into the world of smart home security, especially now at the beginning of the Christmas season.

It competes with other products that are similarly new to the market, such as the Blink Video Doorbell. The SwannBuddy is making a name for itself as a great option for people who live in apartments (or just those who are not that savvy with tools) as it doesn't have to be hard-wired. It can run on batteries alone while offering performance comparable to much higher quality video doorbells.

However, the SwannBuddy is not perfect. While I found it to be easy to set up and use, there are several places I think the video doorbell could be improved upon.

Installation and setup

The SwannBuddy Video Doorbell isn't difficult to set up, but the instructions that come with it are a bit confusing. If you can't hardwire the doorbell to anything, such as For example, if you live in an apartment or your doorbell doesn't have a C-cable, don't worry – you can attach it directly to your door with the adhesive provided.

You'll need to charge the battery first, a process that can take up to six hours. An included USB charger means all you have to do is plug in the SwannBuddy, and a light on the front of the camera tells you when it's fully charged. The battery life is pretty impressive; after a week of frequent use with almost hourly triggers, the SwannBuddy was still 75%.

The SwannBuddy lights up red while recording.

You can also use screws to attach the bracket to your door. However, regardless of how you mount the doorbell, you will need a screwdriver. A tamper-evident screw is inserted through the bottom of the bracket into the video doorbell itself.

Although the hardware to hardwire the doorbell is included, there are no instructions that show how to perform this particular task. Of course, a short YouTube video could solve this problem too.

The SwannBuddy gong plays six different melodies.

In addition to the SwannBuddy, you will find a carillon in the box. This device runs on two AA batteries and automatically connects to your doorbell. As soon as someone rings the doorbell, the gong sounds – quite loud the first time if you have not already adjusted the volume in the settings.

Pairing your new SwannBuddy doorbell with the app is as easy as scanning the QR code and following the on-screen instructions. There's nothing to it, especially if you've already set up a smart device.

Software and performance

If someone rings your doorbell and you're not home, check your phone to see who it is. To the right? The main problem I had with the SwannBuddy is the loading time. It takes up to 15 seconds or more to load the camera into the app.

In nine out of ten cases, I look at the history in the app to see who has come to the door. It doesn't load fast enough to catch them while they're still at the door, especially if it's a delivery driver or someone in a rush. The SwannBuddy only notifies you when movement is detected. It doesn't actually warn you if someone rings the doorbell unless you've already configured this setting, but it seems like it should be on by default.

Even in minimal light, the camera is powerful enough to see finer details.

These two issues baffled me during my doorbell use, but both feel that software updates could easily fix them. A couple of patches could all but resolve my main complaints about this device. With these issues aside, the rest of the Swann app is intuitive. There are three modes to choose from: Home, Night and Away. You can configure the modes to have different levels of motion detection and whether you want to receive push notifications or not.

The Activity tab shows an overview of all warnings for the day, divided into two categories: Movement and System. Motion alerts appear whenever something happens on the doorbell, but system alerts only appear when you change modes. As far as I could tell, the SwannBuddy doesn't use geofencing, so there are no automatic mode changes when you leave the house.

On the Live View tab, you can check any Swann camera you have activated, whether it's a security camera or just the doorbell. It's an easy way to see all of your video feeds in one place, but again, it can take a few seconds for the video to load.

The Device Settings menu is where you can select your doorbell and change its settings, but this is another area where I think the performance is not optimal. Every time I loaded SwannBuddy, I got the warning “Some of the device information is out of date”. This would go away after a few seconds, but during that time I couldn't access any of the settings. I could only wait for the app to finish loading.

This menu allows you to change the name of the device, its time zone, the connected Wi-Fi network, and view the Wi-Fi strength and battery level. You can also adjust things like the camera's date format, whether or not color night vision is used, and the speaker and microphone volume.

The Swann app gives you access to most of the essentials you need, but I wish there were more options – like the ability to change the gong. It is currently playing a Christmas jingle that lasts for twenty seconds. I would love to change it to a simple doorbell from the app. Instead, changing the melody requires pressing a physical button on the bell unit itself. Yes, there are six options to choose from, but most of them just feel redundant.

characteristics

One area in which the SwannBuddy excels is motion detection. The doorbell uses True Detect technology and can record movement and heat for more reliable alarms. It can also differentiate between humans and animals.

With two-way conversations, you can speak to visitors or leave instructions for delivery staff (provided the app loads fast enough to chat with them) while viewing both your door and the floor in front of you through a 180-degree perspective can see of it. At this time of year it means that you can keep an eye on all the packages that are being delivered to your home.

The SwannBuddy video doorbell can be hard-wired or battery operated.

The SwannBuddy contains a 32 GB SD card with which you can store footage locally on the device. Clips are also stored in the cloud for easy access. The SwannBuddy can also be integrated with the Google Assistant and Alexa. You can view the feed on any of these devices by asking the Smart Assistant to show you the screen.

If your veranda light is switched off at night, the SwannBuddy can see up to 5 meters with infrared vision. Even in minimal light, the camera is powerful enough to see finer details about anyone who passes by your door.

Finally, the SwannBuddy has an IP56 rating. It can withstand almost all weather conditions. You don't have to worry that direct sunlight or a rain shower will damage the device.

Our opinion

The SwannBuddy Video Doorbell is a great device that is tarnished by a few small but extremely annoying issues. At $ 150, it's cheap enough that I can easily overlook these issues in order to do anything that gets it right. The potential of the doorbell could easily be exploited with a few software patches. If I already had a full setup of Swann cameras, adding the SwannBuddy to the repertoire would be a breeze.

All in all, it's not a bad doorbell, but it's also not the best I've ever seen. Its ability to run on either batteries or hardwired and its impressive specifications save it from being just another video doorbell in the smart home blitzkrieg.

Are there alternatives?

If you're looking for the top-of-the-line, you can't go wrong with the Ring Video Doorbell Pro 2. It's an expensive piece of hardware (priced at $ 250), but it gives you access to all of Ring's impressive technology, like bird's eye view and automatic, Alexa-powered responses.

On the other end of the spectrum, the Blink Video Doorbell costs just $ 35 but sacrifices features in the name of savings. It still streams and records in 1080p, but the connection to the device is a little less streamlined and requires the sync module 2 or membership with the Blink subscription.

How long it will take?

The SwannBuddy Video Doorbell is made of a fairly sturdy material. It feels good and heavy in the hand and is bulky enough to give the impression of quality. With proper care, it should last for years. If something happens, Swann offers a one-year guarantee from the date of purchase.

Should you buy it?

Yes sir. Despite its problems, the SwannBuddy Video Doorbell does well. I hope Swann releases updates that fix the issues I was having with it.

Editor's recommendations



22 Nov
Blog

Why Doing Glute Bridges Will Never Help Your Squat

The glute bridge and hip thrust are support exercises often used to strengthen the glutes for the squat. They are also used in the world of "underactive" gluteal muscle rehabilitation.

The aim of this article is to break down the functional mechanics of the bridge compared to the squat, and explain how it is possible to train the bridge but still not be able to recruit the glutes during the squat.

(From now on, I'll be using "bridge" to cover both the gluteal bridge and the hip thrust).

How the muscles work

Before analyzing the squat and the bridge, we need to start with principles that will enable us to understand how the muscles work in an isolated exercise like the bridge compared to the compound movement of the squat.

“The bridge has a high level of EMG activity; Hence, it should teach our glutes to work when we do the more functional compound squats. Why doesn't that happen? "

Many training sciences deal in isolation with strengthening the muscles. This isolated method relies on a concentric muscle contraction that shortens and creates movement. At the bridge, the gluteus contracts concentrically to create a hip extension.

In an article titled Hip Thrust and Glute Science, Bret Contreras discussed the science of maximal buttock recruitment, including a study of the optimal amount of hip and knee flexion required for the highest EMG readings. The purpose of this article is not to question its methods as they are correct for the function and goal for which they are used – maximum gluteal contraction for maximum hypertrophic gains. Instead, this article will show that the bridge is inadequate to improve gluteus function in our goal, the squat.

The gluteal bridge allegedly evolved through the use of ligaments around the knees to push them off (hip abduction) and rotate the toes (external rotation). The theory states that performing all three concentric gluteus muscle actions (extension, abduction, external rotation) at the same time will ensure maximum EMG activity of the buttocks.

"Conscious muscle contractions come from isolated movements, but during functional (multi-joint) movement it is impossible to tell every muscle to work."

A high EMG level is considered very important when it comes to how well an exercise can recruit a muscle. The bridge has high EMG activity; Hence, it should teach our glutes to work when we do the more functional compound squats.

So why doesn't this happen?

How the body works

In the bridge, you are not teaching the buttocks to squat, just straightening the hips. The bridge works face up when lying down, with a nervous system that is as good as it is when you sleep. Relate this to prolonged bed rest, where muscles atrophy and people weaken because we lost our battle with gravity, which stimulates constant, low-level muscle activation.

When we lie down, we no longer fight gravity. This means that the nervous system experiences little to no activation throughout the body. So when the hips are propelled up, the only neurological drive goes to the buttocks, hence the high EMG level for the bridge.

When we are under load to crouch, the pressure experienced by the entire nervous system is greater than that of the bridge. When we begin the descent and move our hips toward the floor, every muscle in the body is exposed to neurological activity. As we squat, all of the muscles in the hip shorten and lengthen at different times and learn how to work as a team to overcome both gravity and the load traveling with the swing.

This is one of the key factors in why the gluteal bridge is not transferred to squats. The body works as a complete system, with huge neurological talk between the muscles to get the job done. When we perform a gluteus bridge, the glutes learn to work in isolation and there is little conversation with neighboring muscular friends. As a result, when we stand up and do a squat, the glutes no longer know when to contract relative to the other muscles that are working during the compound squat movement.

"When we do a gluteal bridge, the glutes learn to work in isolation and there is little conversation with neighboring muscular friends."

The nervous system works subconsciously to control all human movements. Conscious muscle contractions come from isolated movements, but during functional (multi-joint) movement it is impossible to tell each muscle to work. You cannot choose the order of the muscle firing patterns because more than one muscle is working. It is impossible to consciously control the complexity of this sequencing. Even if you could control the sequencing, you'd be so distracted from the task at hand that you'd likely fail the lift anyway.

How the mechanics work

Not only are the muscles arranged in opposite directions, the mechanics are also different. In the bridge, the buttocks start at a point of no activity and then shorten. The glutes have stored energy, but there is no stretch-shortening cycle like there is in the squat.

During the downward phase of the squat, the gluteus muscle moves through hip flexion, adduction (it starts in a relatively abducted position but continues to move inward as you squat), and internal rotation. These are the natural mechanisms of squat descent.

Gluteal bridge, squat, activation, lunges, emg, glutes, CNS, hip thrust

The coupled mechanisms of the knee are flexion and internal rotation, so that an internally rotating femur occurs in the eccentric phase of the knee bend. Please note, I am not saying that the knees kiss. If the knee goes over the foot, it is an internal rotation of the hip.

The downward phase creates an elongation of the buttocks in all three planes of movement (hip flexion in the sagittal plane, hip adduction in the frontal plane and internal rotation in the transverse plane). This stretching process creates an elastic load that allows the buttocks to explode and concentrically expand, reduce, and rotate the hips outward so that we can stand.

"(L) restricted range of motion means that the glutes in the hole at the bottom of the squat aren't learning what to do, and then we really need the glutes to help us."

The above joint movements are not replicated during a bridge because there is no stretch shortening due to the limited range of motion in which the bridge is performed. One effect of the bridge is the tension in the buttocks, which means that the gluteal muscles can only contract in a shortened range of motion, not over a large range of motion like the squat. This restricted range of motion means the glutes in the hole at the bottom of the squat won't learn what to do, and then we really need the glutes to help us.

Take the lunge

To really aid in activating the glutes, the exercise that is closest to the squat is the lunge. The hip joint movements are almost identical – hip flexion, internal rotation, and adduction as the movement descends so that the glutes can go through its stretch-shortening cycle. There is a slight difference between the squat and the lunge, however. In the lunge, we have a floor reaction force when the foot hits the floor, so the mechanics are not completely identical as the squat has a top-down loading pattern.

Gluteal bridge, squat, activation, lunges, emg, glutes, CNS, hip thrust

During the lunge, however, the buttocks learn to work with all the other muscles of the hip in a coordinated and synchronized sequence of movements. The joint angles are similar to the squat (on the front leg) and, above all, the ankles, knees and spine also learn to move with the hips through this movement. In the bridge, only the hip moves and extends, with the ankles and spine in a completely different position and under a different load than in the squat, so that the correct movement pattern and the correct muscle sequence are not learned.

"Only the hips move and stretch in the bridge, with the ankles and spine in a completely different position and under a different load than in the knee bend."

The lunge also allows each leg to work independently and become strong on its own. I have yet to assess a squat that is 100% balanced. We all have a stronger leg that we prefer when doing squats. We have to try to balance the system.

So go ahead and pounce! But doing thirty lunges is not enough to make the desired changes in motor pattern recruitment. Part two of this article looks at the programming required to make significant changes to your motor patterns.

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References:

1. Contreras, B. "Hip Thrust and Buttock Science". The glute type. Last changed on April 6, 2013.

2. Worrell TW., Et al. "Influence of joint position on electromyographic and torque generation during maximal voluntary isometric contractions of the hamstrings and gluteal muscles." J Orthop Sports Phys Ther. 2001 Dec; 31 (12): 730-40.

Photo 1 courtesy of Shutterstock.

Photo 2, 3, and 4 courtesy of CrossFit Empirical.

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