A Couple Lost More Than 390 Pounds

A couple resolved to lose weight in 2016 — and have lost more than 390 pounds since

Lexi and Danny Reed resolved to live a healthier lifestyle together in 2016. 
Since making their resolution, the couple lost more than 394 combined pounds. 
Lexi told INSIDER that their relationship and health have both changed for the better. 


Together, they lost 394 pounds. Lexi Reed/Instagram


Lexi Reed and her husband Danny made a resolution in January of 2016 to get healthy and lose weight — and they have succeeded. In almost two years, the couple has lost a combined total of 394 pounds.

Lexi runs the Instagram account FatGirlFedUp, where she documents her weight loss journey with photos of food, workouts, and sweaty selfies. She also shares side-by-side pictures of her and her husband to show their physical transformations.

In a recent side-by-side, the first picture shows Danny proposing to Lexi before their weight loss. The second image shows the duo recreating the proposal after losing the weight.

"Love doesn't have a size or weight limit," Lexi wrote in the caption of the post. "He saw the person I was on the inside and supported me while I made that person on the side match my outside."

Reed told INSIDER in an e-mail that losing weight together has brought the couple "closer together than ever before."

"Danny never asked me to change or made me feel like he loved me any less due to my size," she said. "I knew, however, I wanted to be a mom one day and live a longer healthier life with him."

She said that before sticking to their weight loss goals, they would come home from work and immediately binge-watch TV. They weren't able to do many things other couples enjoy because of their health and size, including going on romantic walks, sitting in movie theater seats, and riding roller coasters.

Working out with your partner has been shown to improve both your relationship and your fitness, so it makes sense that once the Reed's started replacing TV time with workout time things changed.

"Previously, we were going through the motions of life, and as we lost weight we gained a whole new life together and evolved together instead of apart," she said. "We are more in love than we've ever been and the sky is now the limit."

Reed has more than 490,000 followers that look to her posts for inspiration and advice. She hopes they take away that it's OK not to be perfect.

"I post pictures of myself covered in sweat, makeup running down my face, rocking my husband's t-shirts, and every single day I put myself in a place to be vulnerable," she said. "I put it all out there because if I can help one person that's what I want to do."

Her advice for people who have similar new year's goals is to start taking small steps now such as walking more or swapping high-calorie drinks for water. She also wants people to know that her weight loss journey has nothing to do with fitting in with societies standards.

"It's not about the weight you lose, but the life you gain. My goal was never to be 'skinny' but to be healthy," she said. "I loved myself at 485 lbs the same way I loved myself at 179 lbs. If you don't love yourself before losing weight [it] won't change that."

Although everyone's weight loss journey is different, the Reeds show that both online and in-person support could help you reach your goals.

A previous version of this story incorrectly stated that the couple lost over 700 lbs, they collectively lost over 390 lbs.

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High-Intensity Interval Training And Benefits | Top 7


While most people know that physical activity is healthy, it’s estimated that about 30% of people worldwide don’t get enough.

Unless you have a physically demanding job, a dedicated fitness routine is likely your best bet for getting active.

Unfortunately, many people feel that they don’t have enough time to exercise.

If this sounds like you, maybe it’s time to try high-intensity interval training (HIIT).

HIIT is a broad term for workouts that involve short periods of intense exercise alternated with recovery periods.

One of the biggest advantages of HIIT is that you can get maximal health benefits in minimal time.

This article explains what HIIT is and examines 7 of its top health benefits.

What Is High-Intensity Interval Training?

HIIT involves short bursts of intense exercise alternated with low-intensity recovery periods. Interestingly, it is perhaps the most time-efficient way to exercise.

Typically, a HIIT workout will range from 10 to 30 minutes in duration.

Despite how short the workout is, it can produce health benefits similar to twice as much moderate-intensity exercise.

The actual activity being performed varies but can include sprinting, biking, jump rope or other body weight exercises.

For example, a HIIT workout using a stationary exercise bike could consist of 30 seconds of cycling as fast as possible against high resistance, followed by several minutes of slow, easy cycling with low resistance.

This would be considered one “round” or “repetition” of HIIT, and you would typically complete 4 to 6 repetitions in one workout.

The specific amount of time you exercise and recover will vary based on the activity you choose and how intensely you are exercising.

Regardless of how it is implemented, high-intensity intervals should involve short periods of vigorous exercise that make your heart rate speed up.

Not only does HIIT provide the benefits of longer-duration exercise in a much shorter amount of time — it may also provide some unique health benefits.


1. HIIT Can Burn a Lot of Calories in a Short Amount of Time


You can burn calories quickly using HIIT.

One study compared the calories burned during 30 minutes each of HIIT, weight training, running and biking.

The researchers found that HIIT burned 25–30% more calories than the other forms of exercise.

In this study, a HIIT repetition consisted of 20 seconds of maximal effort, followed by 40 seconds of rest.

This means that the participants were actually only exercising for 1/3 of the time that the running and biking groups were.

Although each workout session was 30 minutes long in this study, it is common for HIIT workouts to be much shorter than traditional exercise sessions.

This is because HIIT allows you to burn about the same amount of calories, but spend less time exercising.

SUMMARY:

HIIT may help you burn more calories than traditional exercise, or burn the same amount of calories in a shorter amount of time.

2. Your Metabolic Rate Is Higher for Hours After Exercise

One of the ways HIIT helps you burn calories actually comes after you are done exercising.

Several studies have demonstrated HIIT’s impressive ability to increase your metabolic rate for hours after exercise.

Some researchers have even found that HIIT increases your metabolism after exercise more so than jogging and weight training.

In the same study, HIIT was also found to shift the body’s metabolism toward using fat for energy rather than carbs.

Another study showed that just two minutes of HIIT in the form of sprints increased metabolism over 24 hours as much as 30 minutes of running.

SUMMARY:

Due to the intensity of the workout, HIIT can elevate your metabolism for hours after exercise. This results in additional calories being burned even after you have finished exercising.

3. It Can Help You Lose Fat

Studies have shown that HIIT can help you lose fat.

One review looked at 13 experiments and 424 overweight and obese adults.

Interestingly, it found that both HIIT and traditional moderate-intensity exercise can reduce body fat and waist circumference.

Additionally, one study found that people performing HIIT three times per week for 20 minutes per session lost 4.4 pounds, or 2 kgs, of body fat in 12 weeks — without any dietary changes.

Perhaps more important was the 17% reduction in visceral fat, or the disease-promoting fat surrounding your internal organs.

Several other studies also indicate that body fat can be reduced with HIIT, despite the relatively low time commitment.

However, like other forms of exercise, HIIT may be most effective for fat loss in those who are overweight or obese.

SUMMARY:

High-intensity intervals can produce similar fat loss to traditional endurance exercise, even with a much smaller time commitment. They can also reduce unhealthy visceral fat.

4. You Might Gain Muscle Using HIIT

In addition to helping with fat loss, HIIT could help increase muscle mass in certain individuals.

However, the gain in muscle mass is primarily in the muscles being used the most, often the trunk and legs.

Additionally, it’s important to note that increases in muscle mass are more likely to occur in individuals who were less active to begin with.

Some research in active individuals has failed to show higher muscle mass after HIIT programs.

Weight training continues to be the “gold standard” form of exercise to increase muscle mass, but high-intensity intervals could support a small amount of muscle growth.

SUMMARY:

If you are not very active, you may gain some muscle by starting HIIT but not as much as if you performed weight training.

5. HIIT Can Improve Oxygen Consumption

Oxygen consumption refers to your muscles’ ability to use oxygen, and endurance training is typically used to improve your oxygen consumption.

Traditionally, this consists of long sessions of continuous running or cycling at a steady rate.

However, it appears that HIIT can produce the same benefits in a shorter amount of time.

One study found that five weeks of HIIT workouts performed four days per week for 20 minutes each session improved oxygen consumption by 9%.

This was almost identical to the improvement in oxygen consumption in the other group in the study, who cycled continuously for 40 minutes per day, four days per week.

Another study found that eight weeks of exercising on the stationary bike using traditional exercise or HIIT increased oxygen consumption by about 25%.

Once again, the total time exercising was much different between groups: 120 minutes per week for the traditional exercise versus only 60 minutes per week of HIIT.

Additional studies also demonstrate that HIIT can improve oxygen consumption.

SUMMARY:

High-intensity interval training can improve oxygen consumption as much as traditional endurance training, even if you only exercise about half as long.

6. It Can Reduce Heart Rate and Blood Pressure

HIIT may have important health benefits, as well.

A large amount of research indicates that it can reduce heart rate and blood pressure in overweight and obese individuals, who often have high blood pressure.

One study found that eight weeks of HIIT on a stationary bike decreased blood pressure as much as traditional continuous endurance training in adults with high blood pressure.

In this study, the endurance training group exercised four days per week for 30 minutes per day, but the HIIT group only exercised three times per week for 20 minutes per day.

Some researchers have found that HIIT may even reduce blood pressure more than the frequently recommended moderate-intensity exercise.

However, it appears that high-intensity exercise does not typically change blood pressure in normal-weight individuals with normal blood pressure.

SUMMARY:

HIIT can reduce blood pressure and heart rate, primarily in overweight or obese individuals with high blood pressure.

7. Blood Sugar Can Be Reduced by HIIT

Blood sugar can be reduced by HIIT programs lasting less than 12 weeks.

A summary of 50 different studies found that not only does HIIT reduce blood sugar, but it also improves insulin resistance more than traditional continuous exercise.

Based on this information, it is possible that high-intensity exercise is particularly beneficial for those at risk for type 2 diabetes.

In fact, some experiments specifically in individuals with type 2 diabetes have demonstrated the effectiveness of HIIT for improving blood sugar.

However, research in healthy individuals indicates that HIIT may be able to improve insulin resistance even more than traditional continuous exercise.

SUMMARY:

High-intensity interval training may be especially beneficial for those needing to reduce blood sugar and insulin resistance. These improvements have been seen in both healthy and diabetic individuals.

How to Get Started With HIIT

There are many ways to add high-intensity intervals to your exercise routine, so it isn’t hard to get started.

To begin, you just need to choose your activity (running, biking, jumping, etc.).

Then, you can experiment with different durations of exercise and recovery, or how long you are performing intense exercise and how long you are recovering.

Here are a few simple examples of HIIT workouts:

Using a stationary bike, pedal as hard and fast as possible for 30 seconds. Then, pedal at a slow, easy pace for two to four minutes. Repeat this pattern for 15 to 30 minutes.

After jogging to warm up, sprint as fast as you can for 15 seconds. Then, walk or jog at a slow pace for one to two minutes. Repeat this pattern for 10 to 20 minutes.

Perform squat jumps as quickly as possible for 30 to 90 seconds. Then, stand or walk for 30 to 90 seconds. Repeat this pattern for 10 to 20 minutes.

While these examples can get you started, you should modify your own routine based on your own preferences.

SUMMARY:

There are many ways to implement HIIT into your exercise routine. Experiment to find which routine is best for you.

The Bottom Line

High-intensity interval training is a very efficient way to exercise, and may help you burn more calories than you would with other forms of exercise.

Some of the calories burned from high-intensity intervals come from a higher metabolism, which lasts for hours after exercise.

Overall, HIIT produces many of the same health benefits as other forms of exercise in a shorter amount of time.

These benefits include lower body fat, heart rate and blood pressure. HIIT may also help lower blood sugar and improve insulin sensitivity.

So, if you are short on time and want to get active, consider trying high-intensity interval training.


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Vote By Mail | November's 2020 Presidential Election

Most states will allow all voters to vote from home in this November's presidential election due to the COVID-19 pandemic.

Just five states — Indiana, Louisiana, Mississippi, Tennessee, and Texas — will require most voters to provide an excuse other than COVID-19 fears in order to vote by mail. 
If you're voting by mail this year, be sure to request your ballot now to ensure you get it well in advance of Election Day. Voters can already request their November mail ballots in every state.

More Americans than ever will be able to vote from home in the 2020 presidential election due to the COVID-19 pandemic.

Volunteer Dexter Hollier fills out postcards encouraging voters to mail-in ballots during the 2020 elections on August 15, 2020 in Los Angeles, California. Rodin Eckenroth/Getty Images

This fall, all or most voters in 10 states and Washington, DC will receive a ballot in the mail, and all voters in 33 additional states will be able to vote by mail without an excuse or due to COVID-19 concerns. Most or all voters in some states will also receive mail ballot applications from their election officials. 

Just five states, Indiana, Louisiana, Mississippi, Tennessee, and Texas, will require most voters to provide an excuse beyond COVID-19 concerns to vote by mail. 

On September 16, South Carolina Governor Henry McMaster signed new legislation allowing voters to vote absentee in the 2020 general election if they fear contracting COVID-19 at the polls. 

The five states that require an excuse beyond COVID-19 concerns to vote by mail allow voters above a certain age cutoff, like 60 or 65, laws that some advocates have challenged in court as violating the 26th amendment's prohibitions against age-based voting restrictions. 

Some states allowing their voters to cast a mail ballot without a documented excuse beyond COVID-19 concerns are imposing additional requirements to vote by mail, so be sure to check with your state and local election officials websites' to be sure of the rules. 

Arkansas requires voters to submit a photocopy of their photo ID with their absentee ballot, and all Oklahoma voters and most Missouri voters casting ballots by mail must get their ballots notarized (voters who are incapacitated or confined due to disability and those who have contracted or are at risk for contracting COVID-19 are exempt from the notary requirement). 

Alaska, Louisiana, Mississippi, North Carolina, South Carolina, and Wisconsin will require voters to obtain one witness signature with their ballot. And Alabama requires voters to both submit a photocopy of their photo ID and either obtain two witness signatures or notarization for their ballot. 

Minnesota, Rhode Island, and Virginia's witness signature requirements have been suspended by officials or court rulings in light of the COVID-19 pandemic. 

The proportion of Americans electing to vote from home as opposed to in-person, either early or on Election Day, has steadily risen from 12% in 2004 to over 23% in 2016, according to the US Election Assistance Commission.

If you're voting by mail this year, be sure to request your ballot now to ensure you get it well in advance of Election Day – voters can already request their November mail ballots in every state.

When you get it, carefully follow the instructions and make sure you use the correct type of ink, sign the ballot envelope in every place that requires a signature, and properly seal it.

If you're returning your ballot via the US mail, the US Postal Service recommends sending your ballot back at least seven days in advance domestically.

The majority of states also allow voters to hand-deliver their ballots to their local election offices, and an increasing number of states and localities are also offering voters the option to submit their ballot to a secure ballot dropbox.

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Blood Sugar Level

What blood glucose levels mean and what range is healthy.


Sugar can lead to high blood sugar and contributes to the development of diabetes. Getty Images

We all want to keep track of our health in every way we can -- you may weigh yourself daily, measure your waist-to-hip ratio, keep track of your blood pressure or monitor your resting heart rate. But how close of an eye do you keep on your blood sugar? 

People with diabetes are all too familiar with their blood sugar levels, but the rest of us might not even think about them. However, consistently high blood sugar levels can coexist with Type 2 diabetes and cause serious health conditions like kidney disease, nerve problems or stroke.
 
I hope I haven't scared you away, but when it comes to our health it's important to know exactly what's going on inside of our bodies. Without further ado, let's get into what blood sugar means, how to measure it and everything else you need to know. 

 What is blood sugar?
Blood sugar, or glucose, is your body's main energy source. We get glucose from the food we eat, and our blood carries it around to all the cells in the body to give them energy to function. Glucose mainly comes from the carbohydrates we eat, though our bodies can convert protein and fat into sugar too if needed.

Glucose from protein is typically stored in the liver and doesn't enter the bloodstream, so eating protein-rich foods won't raise your blood sugar too much. Fats slow down the digestion of carbohydrates, which causes a delayed rise in blood sugar. A high blood sugar can be an issue because it usually leads to sugar crashes, which are no fun -- symptoms include fatigue, headaches and the jitters. So, eat meals balanced with protein, fat and carbs to avoid this.
 
Blood sugar is closely related to insulin, a hormone secreted by the pancreas that helps your body use glucose that's in the carbohydrates you eat. Insulin helps regulate your blood sugar levels -- if you eat more sugar than you need in the moment, the hormone helps store the glucose in your liver until it's needed for energy.

You probably also know about blood sugar in the context of diabetes. Type 1 diabetes is a condition in which people are unable to make insulin, so they need to inject the hormone in order to keep their blood sugar levels stable. People with Type 2 diabetes, which usually occurs later in life, either don't secrete insulin or are resistant to it. 

 How do I measure blood sugar?
If you have diabetes, you probably already keep a watchful eye on your blood sugar through the use of a continuous glucose monitor (a CGM) or a blood sugar meter (which involves pricking your fingertip). Blood sugar measurement is also typically included in routine lab work for people without diabetes -- your physician will usually order a glycated hemoglobin (A1C) test, which measures your average blood sugar over the past two to three months.
Say your A1C test comes back with no sign of diabetes -- constantly measuring your blood sugar can still be helpful. For instance, some people experiment with using a CGM to see how their body responds to different types of food. However, it's good to note that this is a fairly cost-intensive way of figuring out your nutrition, and writing down a food diary that includes how you felt after each meal will also help you figure out what to eat. 

Check out these blood sugar monitors if you're looking for recommendations on how to keep track of your levels at home.

What should my blood sugar levels be?
Your blood sugar level changes depending on what you've eaten, whether you've exercisedand other factors (more on that later) but we have some general guidelines to determine what levels are healthy.

For generally healthy individuals (without diabetes) who haven't eaten for eight hours or more, a normal blood sugar level is between 70-99 mg/dL. When you've eaten in the past two hours, it should be no higher than 140 mg/dL. To refresh your chemistry knowledge, that unit is milligrams per deciliter (one tenth of a liter) and it's measuring the amount of glucose present in your blood.
Only a medical professional can diagnose diabetes or another issue with your blood sugar, so if you're concerned about your blood sugar levels, check with a doctor. 

How can I tell if my blood sugar is irregular?
Again, only a doctor can diagnose a problem with your blood sugar. But you may be wondering how to know if it's something you should get checked out. There can be two main issues with your blood sugar -- either it's consistently too high or too low. Even if you don't have diabetes, there are some signs that your blood sugar levels are not functioning normally.

Hypoglycemia is a condition in which your blood sugar is too low. Signs include an irregular heartbeat, fatigue, shakiness and tingling or numbness in your face. If you consistently feel this way when you get hungry or between meals, talk to your healthcare provider.
On the flipside, hyperglycemia happens when your blood sugar is too high, and can happen to nondiabetics. Symptoms include frequent urination, increased thirst and headache. If you think you're hyperglycemic and can't keep fluids or food down, call for emergency medical assistance.

What factors affect blood sugar?
You can guess that carbohydrate intake and insulin production are at least partly responsible for your blood sugar levels. But the list is much longer -- almost every lifestyle choice you make can affect your blood sugar. Here's just a partial list.
Exercise can affect insulin sensitivity, leading to lower blood sugar for up to 48 hours.
Alcohol intake increases insulin production, causing low blood sugar.
Stress hormones like cortisol can raise blood sugar, because your body wants access to energy in order to escape what it perceives as a dangerous situation.
Medications, especially statins and diuretics, can raise blood sugar. Statins are used to treat cholesterol, and diuretics for high blood pressure.
Diet is a major player in blood sugar. Eating too many simple carbs at once can cause levels to skyrocket, while protein intake leads to a slower increase in blood sugar.
Dehydration raises blood sugar, because with less water in your body the glucose concentration will be higher.

Other surprising factors can affect your blood sugar, like a sunburn or gum disease, so if you're dealing with a blood sugar issue and can't figure out what's causing your spikes and dips, talk to a health care professional. 

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

If Your Body Suddenly Jerks While You Are Falling Asleep, This Is What it Means

Our bodies are very interesting things. They can actually inform us when something is not right. One of the things that our body does is twitching before you fall asleep. If this has been happening to you we want to tell you not to panic, you are not the only one. 

Sometimes, after a long day, you are in your bed and ready to sleep. However, there is a sudden interruption by twitching and this makes you wonder what could be wrong. Just continue reading.

The Hypnic Twitch Before Falling Asleep

According to scientists, this is known as the hypnic twitch and it resembles a feeling or falling thus making your bodytwitch. Some scientists believe that it might be the consumption of caffeine before bed or certain medications like Adderal and Ritalin. However, this also goes for people who are very exhausted and who finally go to sleep, but too fast. This is due to the fact that the brain cannot keep up with the sleep phases.

One hypothesis says that this happens because you are starting to dream but you are not fully asleep and this is a symptoms of both of these things fighting.

Another evolutionary hypothesis claims that this happens because this was the body’s way to wake up our ancestors before they fell out of the trees.

Namely, when your brain is confused, it will restart and you will wake up with a burst of chemicals. This is however not dangerous for your health, but it is still not a very good feeling. 

There are still also those opinions that twitches are connected to early onsets of Parkinson’s disease or Alzheimer’s, brain injury or nerve damage. But this is if it is too serious.






If you are really interested in this topic and you want to research you can check out the video below!

Meatball Farm Skewers

The best way to eat dinner? On a stick!





Ingredients:

1 lb minced pork
1/4 cup breadcrumbs
1 tsp onion powder
1 tsp chili flakes
1 tsp dried oregano
1 clove garlic, minced
1 tsp salt
3 1/2 oz firm mozzarella, cut into 18 cubes
1 ball pre-made pizza dough
Olive oil
Parmesan

Garlic butter"
1/4 cup butter
1 clove garlic, minced
Large pinch of salt flakes
2 tbsp parsley, very finely chopped

Marinara sauce, to serve

Steps

In a large mixing bowl, add the minced pork, onion powder, chili flakes, oregano, garlic and salt. Use your hands to mix it all together. Divide the mixture into 18 pieces. Working with one at a time, flatten it out into a disc in your hand. Put a piece of cheese in the middle, then close the pork mixture up into a ball around it. Repeat with the rest and cover with plastic wrap and chill for 30 minutes.
Preheat the oven to 400 degrees. Lightly oil a large baking tray.

Roll the pizza dough out into a 10-inch circle. Use a pizza cutter to slice 1/2-inch strips across it. (You will need 6 long strips, so discard any short ones from the edges.)

Take one skewer and pierce it 1/2 inch from the end with a piece of dough. Skewer a meatball on next, then wind the dough around to skewer that next, followed by 2 more meatballs with the dough winding around them. Place on a wire rack set over a baking tray. Brush the dough with olive oil and finely grate a little Parmesan on top. Bake in the hot oven for 15 to 18 minutes, until the meatballs are cooked through.

While the skewers are cooking, heat the butter in a small saucepan. Once melted, stir in the garlic, salt and parsley. Heat up the marinara sauce and put it into a small dipping bowl.
When the skewers are cooked, take them out of the oven and brush generously with the garlic butter before serving alongside the marinara dip.

Cristiano Ronaldo buys Bugatti Centodieci Worth £8.5m

The five-time Ballon d’Or winner, who has scored 31 goals for Juventus in the league, splashed £8.5 million on the luxury car, according to Corriere della Sera. Cristiano Ronaldo buys Bugatti Centodieci

Cristiano Ronaldo has reportedly bought The Bugatti Centodieci to celebrate Juventus’ ninth consecutive league title.

Cristiano Ronaldo buys Bugatti Centodieci worth £8.5m

Cristiano Ronaldo buys Bugatti Centodieci worth £8.5m to become one of 10 owners of the rare supercar
Cristiano Ronaldo buys Bugatti Centodieci worth £8.5m

Cristiano Ronaldo buys Bugatti Centodieci worth £8.5m
Cristiano Ronaldo buys Bugatti Centodieci worth £8.5m
There are only 10 people with Bugatti Centodieci
Cristiano Ronaldo buys Bugatti Centodieci worth £8.5m to become one of 10 owners of the rare supercar
Cristiano Ronaldo buys Bugatti Centodieci worth £8.5m

REMINISCENCE TO AN ICON OF ART
Sculptural beauty meets iconic power

The Centodieci continues Bugatti’s successful 110-year course of exceptional design and performance, while reviving the memory of the brand’s recent history. With the Centodieci – Italian for 110 – Bugatti created a reinterpretation of the epochal EB110, which, when presented in 1991, was considered the fastest and most extraordinary supercar of its time. The EB110, built by Romano Artioli in Italy, was an important intermediate step for the refoundation of Bugatti in 1998 and for the return to the French roots in Molsheim.

Inspired by the historical model, the Centodieci pushes all boundaries of imagination with its breathtaking performance and pioneering design. Featuring a modern interpretation of the classic wedge shape and with the iconic W16 engine, the Centodieci transports the EB110 gracefully into a new millennium. The ten limited-edition vehicles are distinguished by their perfect elegance and sculptural beauty, making the Centodieci a true, tangible work of art.

Cristiano Ronaldo buys Bugatti Centodieci worth £8.5m

Cristiano Ronaldo buys Bugatti Centodieci worth £8.5m

The publication also said Ronaldo decided to splash the hefty amount on the expensive car to celebrate his club’s league title.

The supercar, one of only ten in the world, will be delivered to him by the end of the year with the vehicle described as officially purchased. With an 8 litre W16 engine and 1600 horsepower, the Centodieci can do 0-62mph in just 2.4 seconds – and reach a ridiculous top speed of 236 mph.

The expensive purchase comes days after it was revealed that the former Real Madrid striker had also bought a new £5.5m luxury yacht.

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Having More Than One Best Friend is Okay

Best friends. We’ve all had one, or two or even three. They come and go, and if we’re lucky we’ve had a best friend for a really long time. And as life goes, you come across an abundance of people, or maybe just a few, that all mean so much to you in their own way. But, is having more than one best friend okay? If you already have a best friend, but consider another friend your best friend as well, does it really count?



The answer, if not obvious already, is yes. And here’s why.

All Friendships Are Different

Each friendship develops differently and they each have their own special moments. It’s the differences in the friendships that make each and every one of them so important, because none is like the other. Some friendships start off immediately while others take time to progress. And some friendships have their own traditions while others tend to go with the flow, but in the end they all matter. The way they started and what makes them different is what leads you to consider that person as your best friend.

All Friends Have Their Own Superpower

Believe it or not, friends have superpowers. It's not the kind of superpowers that you read in a comic or see in a movie, but it's more of the realistic kind of superpowers. The kind where they know exactly what to do when you are feeling sad or know what to say to encourage you when you are feeling doubtful. Having more than one best friend, you realize that each of them have their own superpower and not all are the same. And despite the differences in each of them though, you realize that their friendship along with their amazing superpowers are exactly what keeps you grounded.

Time Doesn’t Matter with Friendships

Friendships begin in all throughout our lives. You may have your high school best friend, but you may also have a college best friend. Just because you meet someone earlier or later than another doesn’t mean that their friendship doesn’t hold the same value. Yes, friendships take time to grow, but you will know if that new friend that you met a few months or so ago is your best friend. Not through how long you’ve known each other, but rather through the special moments that have tucked themselves deep inside your heart. A New York Times bestselling author called Dodinsky says, “There are friendships imprinted in our hearts that will never be diminished by time and distance.”

Despite the Different Friendships You Love Them All the Same

When you ask your parents who they love the most between you and your siblings and they respond with, “We love you all the same,” you might sigh and roll your eyes. But, when having more than one best friend, you begin to somewhat understand what they mean. Despite the different friendships, despite all the special moments shared within each friendship and despite the various superpowers your friends may have, you realize that you love them all the same. And that love is shown in their own special way.

But don’t forget, friendship is a two-way street. Make sure to show your best friends your own super powers and help them through their struggles. Let them know that they all mean a lot to you and show them that it's the differences that make them special.

Garlic Beef recipe

If you want an easy Asian dish that packs a punch…look no further than this Asian-Style Garlic Beef!




Recipe and Photo: Sunshine and Bones

Asian-Style Garlic Beef

If you want an easy Asian dish that packs a punch...look no further than this Asian-Style Garlic Beef!

Prep Time:25 minutes
Cook Time:15 minutes
Yield:6 servings

2 Tablespoons soy sauce
2 Tablespoons fresh lime juice
1-1/2 Tablespoons light brown sugar
1 Tablespoon fish sauce
5 cloves garlic, minced
3 Tablespoons peanut or canola oil
Kosher salt and freshly ground pepper
1-1/2 pounds beef tenderloin, cut into 3/4" pieces
1 medium yellow onion, sliced into 1/4" thick wedges
3 Tablespoons chopped salted peanuts, toasted
2 scallions, both green and white parts, thinly sliced


In a small bowl, combine the soy sauce, lime juice, sugar, and fish sauce; stir until the sugar dissolves. In another small bowl, stir the garlic, 1-1/2 teaspoons of the oil, and 1-1/2 teaspoons pepper.

Season the beef with salt and pepper. In a 12" nonstick skillet, heat 1-1/2 teaspoons oil over medium-high heat until shimmering hot. Swirl to coat the skillet. Add half of the beef in a single layer and cook, without stirring, until well browned, 1 to 2 minutes. Using tongs, turn the pieces over and brown on the other side, 1 to 2 minutes more. Transfer to a medium bowl. Add 1-1/2 teaspoons oil to the skillet and repeat with the remaining beef, adding to the bowl with the first batch when done.

Put the remaining 1-1/2 Tablespoons oil in the skillet and heat until shimmering hot. Add the onion and cook, stirring frequently, until it begins to soften, 2 to 3 minutes. Add the garlic, mixture and cook stirring constantly, until fragrant, about 30 seconds. Return the beef and any accumulated juices to the pan and stir to combine. Add the soy sauce mixture and cook, stirring constantly, until the beef and onions are coated and the sauce thickens slightly 2 to 3 minutes.
Serve sprinkled with peanuts and scallions.

 
Recipe and Photo: Sunshine and Bones

Top 10 Killer Bodyweight Chair Exercises To Challenge Your Home Workouts

Take your home workouts to the next level with just a chair! Similar to a bench in a traditional gym, you can use a chair in a variety of different ways to get an absolutely killer bodyweight chair workout. Whether it’s your arm, elbow, knee, or feet on the chair, your core has to absolutely rock solid and strong in order to perform bodyweight chair exercises. Let’s just say that chairs are not just for sitting on!

While demonstrated with a bench, all the following 10 exercises can easily be performed on a chair. But before trying these bodyweight chair exercises at home – safety first!

Flip your chair over and tighten all the screws and nuts.
The last thing we want to happen is for your chair to collapse during your workout! Once everything is tightened, flip your chair back over and place your chair in the middle of open space in your home. Place a yoga matt in front of your chair, or just ensure that you have proper flooring that is not slippery in front of you. Make sure there is enough space around your chair to move. Some of these exercises require you to lie on your back with your feet on the chair, so you at least need that much space in front of the chair to exercise.  

SINGLE-ARM SCAPULA PUSH UP ON ELEVATED SURFACE


This is a very advanced version of your traditional scapular push up, a foundational exercise to serratus anterior strengthening. The key with this one is to allow your scapula to sag then push the scapula away from you pushing your chest away from the floor. Avoid moving at the elbows as you perform this exercise. Make sure the motion is coming from your shoulder blade. If this is too hard, we recommend staring with two hands or even learning to protract and retract your scapula with the exercises in the article below!

strengthen your wings bodyweight chair exercise


DECLINE PUSH UP


Once you’ve mastered the scapular push up, try incorporating that into a normal push up! The goal is full scapular protraction at the top of the push-up. To make things even harder, but both of your feet on a chair behind you for decline push-ups! Not only are you pushing more of your body weight, but the shoulder angle on a decline push up will target the pecs more than the triceps.

COPENHAGEN SIDE PLANK WITH LEG DRIVERS


This is a very advanced version of your classic Copenhagen side plank.  To build up your strength and tolerance to this variation, check out the regressed version below! A 2019 study by Harry et al found that just adding one variation of Copenhagen planks decreased the risk of injury by 41% in a group of semi-professional soccer players.

INCLINE ADDUCTOR SIDE PLANK


Unlike a traditional side plank that primarily targets the hip abductors, this variation targets the hip adductors. You accomplish this by first getting into a normal side plank position with your top foot in front of your bottom foot and your elbow on the chair. Engage your adductors and push your top foot hard into the ground. Then take your bottom foot off the ground so just your top leg is holding your body up in the air. The adductors are oftentimes a neglected muscle group when it comes to lower extremity training because let’s be honest, it’s not as sexy and fun as training muscles like the glutes or quadriceps! If you have groin or adductor discomfort, give the article below a read!

groin pain rehab bodyweight chair exercise

SINGLE-LEG ELEVATED PSOAS MARCHES


Psoas marches should be a staple in any hip flexor Rehab. Rarely in exercises do we actually try to target the hip flexors with strengthening exercises. Typically psoas marches are done standing to work against gravity and with a mini band around the toes to provide additional resistance. This is a more advanced variation because we must use our core and opposite side hip extensors and abductors to stabilize while using our hip flexors to lift our knee to our chest. However, because we are working across gravity in a supine position without any additional resistance, it may be a good place to start for someone who is in relatively good shape, but just experienced a hip flexor strain.

SINGLE-LEG HIP THRUST


The hip hinge is one of the fundamental movement patterns. Both hip thrusts and bridges are the same hip hinge pattern, the only difference is putting either your foot or you back on the chair! In both variations, using bodyweight is many times enough. But if you want to make each exercise even harder, try the single-leg version of each. Placing your foot on top of the chair increases the knee flexion demand of the exercise, which makes it a great way to hit the hamstrings.

SINGLE-LEG ELEVATED BRIDGE


In the hip thrust, put the bottom of your shoulder blades on the chair behind you. Brace your core, and thrust your hips upward. The key is tucking your trail with a posterior pelvic tilt at the top.


SIDELYING EXTRA RANGE HIP ABDUCTION


Popularized by booty fanatics across the world, the sidelying hip abduction is a great exercise to target the gluteus medius and the lateral hip as a whole. For an at-home setup, you’ll want to position yourself on top of two chairs. Your elbow should be on one chair and your knee should be on the other. Raising yourself on chairs allows you to go into a greater range of motion at your hip, maximizing the hypertrophic stimulus!

SINGLE-LEG CHAIR SQUATS


It doesn’t get much simpler than single-leg chair squats! Lower yourself into a sitting position on the chair behind you as slowly as you can. Once you come to a full seated position, explode off the chair using the same one leg. Once you get comfortable with the chair squat, try removing the chair and perform a true single-leg squat.

DIPS


Dips on a chair are a great use of body weight to target the triceps. However, there are concerns that the shoulder extension and internal rotation of the shoulder joint can push the head of the humerus forward, possibly leading to anterior instability or even subluxation. While these claims are definitely valid, the role of the rotator cuff is to stabilize the head of the humerus within the glenoid fossa of the scapula, preventing this anterior translation – even at the extreme ranges of motion. Thus, in order to properly perform this exercise, ensure that you have:
  • Adequate shoulder extension and internal rotation ROM
  • Strong scapular stabilizers and rotator cuff muscles
  • No history of anterior shoulder instability or “shoulder dislocations”
There is a huge misconception in the fitness and rehab worlds. Far too often, we label exercises as a good exercise or bad exercise for all athletes, like dips. If interested in learning more about traditionally labeled “bad exercises”, read below.

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