Runn — Demons Instrumental 5A Boi — Valour Instrumental 4A Big Sean — Balence Instrumental 12A Ariana Grande FT. Break Clean 11A French Montana — Dust Clean 5A French Montana — Dust Dirty 5A Sam Irl 7A Evalyn — Fire Pickster Edit 10A Tink — G. Got My Own Clean 8A Got My Own Dirty 8A Got My Own Instrumental 8A Kimani 5B F 4A Dirty Ducks Vs. Chuckie — Pop Ligotti Bootleg 11A Crunkz Vs. Toby Green — Unforgettable Vs. Ready Mashup Dirty 1A Mauricio Cury Bootleg FT.
Ty Dolla Sign Vs. Delilah Montagu Vs. French Montana — Tip Toe Ludee. Snoop Dogg Vs. Miley Cyrus Vs. Bonn Vs. Rezz x Raito FT. Gary Go Vs. Offset — Fasho Fasho Dirty 2A Cardi B — Clout Dirty 10A Collipark Remix Clean Extended 1A Skrillex Vs. Cauty — Que Rico Dirty 11A Rochelle — Lightning Clean 10B Rochelle — Lightning Intro — Clean 10B Fuego — Bloqueo Clean 12A Instrumental Clean 11A Russo Remix Clean 8A Starter Clean 3A Starter Clean 4A Yves Vs. Teenage Crime Mashup Clean 10A Mary J Blige Vs.
Family Affair Vs. Dre — Boasty Vs. Sean Paul — Boasty Vs. My soothing calls for her to come down succeeded only in her hurling herself towards me.
She glanced my elbow, skimmed the kitchen floor then threw herself up the stairs and into the bathroom where the crashing of pans turned into the thumping of shampoo bottles hitting the deck.
She was a 'fashion forward' cat. By this point my husband had woken up and followed me to the bathroom to find out what the hell was going on. I explained the situation and he switched the light on to reveal Phoebe balancing precariously on the shower. Mr K took one look and said, "Toni. That's not our cat. The thing was, you see, is that I was very short-sighted without my glasses and so mistook the aggressive, long-jumping mad-cat for our passive, timid, lazy-puss on the basis that they had vaguely the same black and white markings.
It was then I decided to get my eyes lasered and a couple of years later finally summed up the cash and the courage to do it. Much as having your eyelids held apart a la A Clockwork Orange is an unpleasant sensation especially having it done after you've seen the film , and having to put eye drops in every day for eight weeks is a faff, the results are astonishing.
Within a couple of days the world had gone all HD on me and for the first week or two I was in complete awe at the detail I could see. It does wear off a little when you realise that you also get to enjoy crystal clear rendering of other people's nasal hair and dandruff but even with that I am still amazed with, and delighted by, what eight minutes of lasering can achieve.
It's something that I've recommended to friends and, because my husband is short-sighted, we did discuss the potential for him to have it done. He's decided against it but that's not such a bad thing as it does mean that when he takes his glasses off, it doesn't matter if I've not 'L'Orealed' myself to within an inch of my life - because to him I'm in soft focus. In fact, perhaps that's why he hasn't Labels: For fun , technology.
Friday, 12 October Music is my Radar. Labels: For fun , Happiness , Music , Parenthood. Tuesday, 9 October Lost in Translation. Part of my day job is delivering training courses. It's something that I started doing after becoming a freelancer and is one of my favourite things to do as it plays to my love of standing up in front of a crowd see Tonight Matthew It also offers the opportunity for new and interesting experiences like the time I delivered a course in Prague.
I had a class of 25 people from 7 different countries to train, all of whom spoke English as their second language. We calculated that between them they spoke 13 different languages - and I spoke just the one. With the evening to myself and the hotel boasting a gym and pool I thought I'd head downstairs for a swim.
The guy on reception informed me that there was an aqua aerobics class taking place but that I didn't have to participate if I didn't want to. As I couldn't very well hop on an exercise bike in my swimming costume without causing hilarity or offence, and as the aqua aerobics instructor was motioning for me to take an empty spot between two depressingly attractive Czech ladies I had no choice but to join in.
Tables now turned from the day's training, I had to rely on reading the instructors movements to tell me precisely how I was supposed to combine the floats, weights, and arm and leg movements to exercise without drowning myself.
The challenge apart from the language barrier was that he was on 'dry land' and we were in the pool so when we were supposed to be lifting two legs, he could only lift one. Once I caught on to this fact things started to go a little better and the rest of the lesson passed without incident or embarrassment.
Impromptu aerobics over with I thought I'd treat myself to a sauna but what I had failed to remember is that we in the UK are a somewhat uptight nation and of course, the way you sauna throughout the rest of Europe is in the nude.
All I can say is thank heavens for glass doors as it afforded me the opportunity to see the occupants and make a quick swerve away from the door with a look of mild alarm on my face rather than entering a sauna full of butt-naked people.
Think this was the last of my communication challenges that day? Think again Now, one of the most useful items you can have as a presenter or trainer is a 'clicker'. It gives you the freedom to move about the room and control the presentation rather than having to stay at your laptop. In the heart of Finsbury Park, moments from station, immaculate 1st flr 2-bed flat with beautiful outside terrace.
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For more info, see alzheimers. So knock it on the Sk head after a couple. Northumbria University found that rosemary, a key part of the fragrance, ups your mental speed and accuracy. Chewinggum induces a raise in your heart rate, which directs more oxygen and gl ucose directly to the brain, say New York researchers.
Call it a fresh approach to problem solving. Clench your left hand as tightly asyoucanfor2min. German psychologists found that this action primes neural pathways in the creative right side of the brain. Time to smash your IQ PB. Meet TevaSphere, an outdoor cross-trainer that isn't afraid to stray from the norm. Its groundbreaking heel and pod-arch system supports the way your body moves naturally. Now you can change your shoe instead of your stride.
This is your cast of the strongest, largest and best- defined movie men and howyou can follow their lead to get a blockbuster body T he last 12 months have seen the shape of male movie stars get bigger and bigger. Teenage waifs are out - Bond, Batman and Wolverine are our modern heroes, and you really want to know how they build their screen-filling physiques. According to a report by Google, you have searched fortheirtrainingtips in your millions in the last year.
Wei I , now MH has done the hard work for you. Starting over the page are their workouts, training rulesand nutritional secrets. He says his secret wassushi. Plump for tuna sashimi for the best protein-to- sat-fat ratio per bite. If not, the i next instinct is to fix it. Well played, sir. His regime includes boxing, 3hrof basketball and at least miles on the bike a week.
A lot of boldly going. Do the next 25, j take a shower Thinkyou can handle it? Preparetoget gladiatorial on yourself. For the next 9min, aim for that many reps per minute. Do 1 0min of the first move, then rest 3min before progressing to the next i s t i ; 1 Weighted press-up Get a slave to place a weight plate across your shoulders A. Lower until your chest is a couple of inches from the ground B , then press backup.
Tense yourabs to raise your torso B , then lower slowly. Wipe off blood. Lean back i j and pull the handle to i yourwaist B , then : return. Think Roman galley. You got it. Liam, the younger sibling who'll star in the second of the Hunger Games trilogy this year, puts himself through daily 90min sessions with a former US Navy Seal.
Hesavestime by crashing out high-intensity TRX, bodyweightand kettlebell circuits at home, before performingan hour-long spri nt session outside for fat-burning. Exhausting but effective. He also I swears off alcohol, j When it comes to j fitness, Leto goes for! Tough, yes, but itstill I feels betterthan being i punched to pieces by i 27 at Fight Club.
His wife, Jennifer Garner. She claims he leaves her bed at 4am to exercise. Fortunately, Skarsgard is 6ft 4in tall and spent 15 months in a Swedish army anti-terrorism unit. Cruise i points to religious calorie-counting when he drops weight for roles, eating about l,kcal a day, made : up of chicken, fish and veg. He followed a very simple formula: wake up, eat, work out, eat, work out, eat, sleep. For extreme results, you can kick carbs to the curb, too. Function over form "Bui king up without being able to use that bulk is pointless," says his trainer Brad Bose.
Aim to crank through 5 sets in total 1 Sandbag throw Squat down to liftthe bag, then hold it in both hands in front of your chest no jet boosters A. Now explode up, extendingyourarms to throw the bag forwards B. Be careful with your core reactor. Take hold of each end, feet shoulder- width apart and bend at the knees slightly. Flick hard with your right arm to send a wave down the rope; im med iately repeat with your left. Mai ntain a rhythmic wave to send a shock of iron to your forearms.
Sit with your back straight and grab the short end with both hands A. Pull it, hand over hand, to pile the rope behind you B. That, and swimmingwith sharks off the coast of California, naturally.
He also quit sodium, sugar and processed bread Use your gym's TRX for a safer core-strength challenge than swinging from the rafters. He uses explosive pull-ups, box jumps and dips to trigger fast- and slow-twitch fibres and build muscular size and definition simultaneously. Just be careful when liftingthesofa if you j don't have Gucci-ad backing. UK K! The recovery method is key: when you finish an exercise, take eight slow breaths in and out of your nose.
Then go straight to the next move to keep your muscles in the lactic zone. Prepare for take-off. Keep your back naturally i arched, push your hips back and loweryour body as far as you can B.
Push up to the start. Bending at your hips and knees, squat and place your hands on the floor A. Kickyour legs back intoa press-up position B , then immediately reverse the move C and jump back up D.
Sq ueeze you r gl utes a nd thrust your hips forwards to swing it to shoulder height B. Momentum will carry it back down. Simultaneously raise your arms above your head and quickly kick your legs out to the sides B. Without pausing, reverse the movement. Just 24 left to go Diningout on physical fame. Appropriate j clothing has never really j been his thing His early films sold him asaskinnygeek, until he met low-rep, heavyweight exercises paired with H I IT cardio.
Behind the scenes His secret is the Swiss ball jack-knife press-up. Can you smell yourbodyfat cooking? Which involves eating like an animal. Aggressive nutrition He keeps two protein shakes by his bed in case he wakes up hungry and has been known to put away three chickens in one sitting, easily racking up over 6,kcal a day.
A taste of danger He swears by 'tasti ng' sets. Your body needs you His Monday morningsession j comprises leg presses, j squats, lunges, calf raises and hamstring curls.
All using low reps i and heavy weights, of : course. But then he is j Captain America. Take note of how many reps you complete per round, then move on to the next exercise. Aim to beat your last score each time. Ben your arms so that each dumbbell is by your shoulder, palmsout A. Bend your knees slightly, then drive upwards from your heels and extend both arms directly upwards B. Lower the weights back to the start. A lively start.
Bend at the knees into a squat A then drive upwards, simultaneously pushing the bells up. Finish with them raised above your shoulders B. Intergalactic fat burning. Your arms should be hanging straight down A. Now squeeze the muscles in your back to pull the weights in towards your chest B.
Lower back down and repeat. Keep your back straight. Push down explosively with your legs and pull the bell up. Finish with the weight underneath your chin B. Swap hands; repeat. His breakfast: six egg whites, pi us 75g oatmeal - a jol ie good start to the day.
In Speedos, we presume. Perform this circuit4 times, using the guidelines right. Rest for45sec between stations; recover fully after each circuit Circuit 1 Do 10 reps of each move, performed on your knees Circuit2 Do 7 repson yourtoes Circuit 3 Do 5 reps, backside higherthanyourshoulders Circuit 4 Do 3 reps, shoulders higherthan your backside 1 The diamond Place yourthumbs and index fingers together in a diamond shape A.
Lower your chest to the centre of the diamond B , then push back up again. Breathe raggedly. Keep yourelbows tucked in, moving alongside your torso to detonate your triceps B. Take the pain. This is afinal killer on yourshoulders.
This variation comes courtesy of PT Dan John. There is no prescribed rest; ideally you should wait until the end of the set before stopping. You want to work as fast as you can while maintaining good form, so make sure the weights are light enough.
You're not the hardest man in Hollywood, yet. Perform a circuit of 5 exercises a total of 1 0 times. Start with 1 0 reps of each, decreasing by 1 rep each round. So do 1 0 reps of all moves in the first round, 9 in the second, and so on - a total of Think Chuck Norris on creatine ethyl ester. The Stathe says What he does do very well is old-school sweat Cross your arms with your hands on top of the bar and dismount it. B Squat down until your thighs are just past parallel to the ground; keep your back straight power back up, lock, stock and barrel.
B Pull up, squeezing your shoulder blades together until your chin is above the bar. Now lower until your arms are straight. This last move will burnyourarmsand yourabs. B Now raise your knees until they touch your elbows. Statham does notapprove of swinging. ED 3 Decline box press-up ATool upwith 1 bigboxand2 smaller ones, roughly a foot shorter.
Place a hand on each small box and rest your feet on the bigger one. B Now do your press-ups. Extend your knees and hips to pull it up, shrugging yourshoulders. B Yank your body under the bar and rotate your elbows to catch it across yourshoulders; stand upstraight.
That's 1 rep done. Good luck. Wake Up I Gorgeous! But even if you're not one of them, you can sti 1 1 get a serious pump from the set list. Hard rock hacks your adrenal gland, releasing adrenaline, which will boost your performance in strength trainingand competitive sports. The concept is olderthan Mick Jagger. Electronicacan be as effective at alleviating aches as some supplements, as relaxed melodies alteryour autonomic nervous system - the part responsible for control I i ng your heart rate.
Accord i ng to The Journal of Pain which, incidentally, is a great name for an electronica act , slow rhythms cause your blood pressure and heartbeat to slow, reducing musculartension. You need tunes around 80bpm or lower: try Only This Moment by Royksopp, or create your own post-gym playlist using a bpm- analysing app such as Cadence.
And if the girls in hotpants want to give you a massage to say thanks, that wi 1 1 work, too. Music and creativity go hand in hand like hippies dancing around a tree. You can put that funny-looking cigarette down. COM menshealth. The party prescription you get from a sweaty bloke with a bumbag is fool's gold. Your brain releases dopamine, the reward hormone that gives you that unmistakable happy feeling.
Put that rolled up Guardian down before you do yourself some damage and take steps to make your grub go further. Out-and-out fast-food chains have ploughed more money into the relationship between sound and eating than any other area of music psychology.
So if you want to cut your intake and make your lunch last, you need to pump the brakes with the stereo. Research at the University of Cornell shows that gentle, low- tempo music paired with soft lighting made people consume calories fewer per meal. They also enjoyed their food more. Passthe low-sodium organic ketchup, would you? Chase with coffee. But, weirdly, they are onto someth i ng. A recent study found that listening to feel-good music opens up your arteries, causing the inner lining of your performance.
But no glowsticks please. Grab your headphones, find some space and take a few minutes out from the festival of modern life. The currency of name-droppi ng the next big act is as val uable at the office water cooler as it is when sportinga golden wristband. And nothing is moresatisfyingthan knowing you 're send i ng a col league back to their desk and straight onto last. Breathe in through your nose for a count of four, hold for four; exhale for four.
Repeat 1 0 times. This yogic technique lowers your blood pressure. Time to tune out. All songs are available on iTunes now. Strong rhythms played loud will helpyou to plug into productivity. Here Whyte blends slow-tempo tracks with faster, feel-good songs.
So drown it out.Browse, preview, & download millions of high quality royalty-free sounds, sample packs, loops, FX, & presets for every genre. Get exclusive packs from top dowsoundcullaterni.meabsyluderbochanhillchrisamictrichul.cog: Sat Nav.