Lower Body Workouts For Novice Competitive Cyclists

Lower Body Workouts For Novice Competitive Cyclists

You want to eat enough to gain a pound every week. Research ways to bump up your calories, and if after about two weeks you have not gained any weight, then consider muscle building supplements.

Do not overlook the importance of carbohydrates in your muscle-building diet. Carbs are vital for energy so that you can last an entire workout, and if you are short on them, you will waste your protein on energy instead of building muscle.

Since gaining muscle involves a long-term commitment, you must remain motivated. You can even give yourself rewards that are directly related to muscle building journey. As an example, obtaining a massage can not only improve the blood flow to your muscles, which will help increase your blood flow and benefits muscle growth.

Try to change your workout routine. If a workout routine becomes mundane and boring, then you will be more reluctant to work out. Make sure to keep your exercise routine regularly by using different exercises and workout different muscles each time you exercise.

It is possible to make yourself look larger than you may actually be. You can achieve this by focusing your strength training on your shoulders, shoulders and upper back.

Building muscle does not necessarily mean that can happen and be beneficial without becoming ripped. There are several different muscle routines by fitness magazine that you must pick from prior to working out.

Staying hydrated is essential for the effective building muscle. If your muscles get dehydrated, then there is a high chance that you will injure yourself or your muscles. Hydration is also a key factor in your ability to increase and maintenance of muscle mass.

Make sure that you are consuming the right amount of calories each day to achieve muscle growth. There are several online that help to determine caloric need to what you want to gain. Use one of these calculators, but don’t forget these calories need to be healthy ones consisting of healthy carbs, protein, and other vital nutrients to help build your muscles.

If you want to bulk up, then concentrate on squatting, dead lifts and bench presses. These three specific exercises will whip you into shape quickly. You can add different exercises to your routine, but these must be your core.

You have to watch your calories, if you want to build muscle.A bad diet will only have you fat – not muscular.

Your diet should include whole, whole foods as this will make it easier to boost muscle mass. Avoid any pre-packaged or boxed foods since these often contain chemicals, fillers, fillers and preservatives that hurt the immune system and encourage disease. Eating in a healthy and nutritious foods helps to boost your immunity.

Creatine helps your muscles recover which will allow you to increase pre-existing problems with the frequency and intensity of your workouts. Be careful and informed when taking any kind of supplement.

To optimize your protein intake, try to eat at least 20 grams of protein at each meal.Spreading protein out will help you to achieve your protein needs.For example, if your body requires 180 protein grams daily, eating five meals with 40 grams each will meet your requirement total.

Keep doing your cardio regimen. While cardio exercises might seem adverse to creating muscle, it will better prepare your heart for your more strenuous weightlifting routine. Three simple 20 minute cardio sessions per week should be plenty to keep your heart strong without the risk of impairing your muscle growth.

You should carefully practice every single exercise until you have good form mastered.

Adults who are looking to build their muscle should look into a creatine supplement. This supplement has the ability to increase your energy level while assisting your body in building muscle. This supplement has been used by weight trainers for quite some time. If you are a high school student and your body has not finished growing, you need to stay away from all supplements

As you can see from the article above, you now have a number of helpful tips that you can immediately incorporate into your own muscle building routine. It’s hoped that you now know how to build muscle safely and correctly. Dedication to your goals will result in awesome results sooner than you might think.…

Home Improvement Advice Anyone Can Use Now

Home Improvement Advice Anyone Can Use Now


These projects are beneficial because they can boost the value of the home. If you pick a renovation or addition project that you can do without outside help, you can save a lot of cash while increasing your home’s value. For many homeowners, home improvement work is enjoyable enough to be considered a hobby. The tips below can help you get the most out of your home improvement projects.

Avoid making expensive renovations based on personal tastes. Spending $1,000 a tile on your bathroom may seem like a good plan but the odds are if you eventually sell, you will not recoup that money. If the change is not something that can be appreciated by someone other than you, consider doing something different.

If you have popcorn on your ceiling, get rid of it. The popcorn ceiling look was very popular in the 60’s and 70’s but now it just looks dated. You can find solutions that will soften the texture allowing you to scrape it away. It’s a simple change but it can really bring your house firmly into the new century.


Buying fancy decorative pillows can be expensive and occasionally they may not all match. A great way to get around this problem is by buying some fabric and sewing your own pillow cases or pillow coverings. If you choose to make your own pillows, sew the outside of the case and then use stuffing from your old and unwanted pillows to fill the new ones.

A good home improvement tip is to make sure the company you’re doing business with is legit. Look out for this major warning sign: any company that won’t provide you with a physical address should be avoided. This is the sign of a fly-by-night outfit, likely being run out of somebody’s truck. Try to get with a company that has a good reputation.

If you want to make a room feel more tranquil, use cool, pale shades of purple, green or blue. Stick to airy fabrics, like linen and cotton, instead of heavy brocades and dark patterns. Use scented candles and potpourri to give your home a tranquil, good smelling appeal.

Do not choose a contractor just because he is offering you much cheaper rates than everyone else. Sometimes that is a sign that he or she doubts the quality of their work and you should to. Always get a few estimates and make sure each of the these contractors gives you references.

Most apartments come with pre installed blinds or curtains. If you don’t like these, check with the management to see if you are allowed to change them or not. Lots of management companies want to promote a uniform look and they don’t allow you to change anything that alters the outside image of the building.

Do bugs keep you from enjoying the outdoors? A screened porch or outside room is a good addition to consider. This will give you an excellent place to relax and spend some quality time with family and friends outdoors without worrying about pesky mosquitoes. Installing a ceiling fan in this area will ensure that a cool breeze is always at hand.

Add a whole new room! If you are the adventurous type of homeowner, you may want to work on an addition to your home. An addition has many benefits, including more space, a longer project, and a lasting change. Be cautious of your building codes however, you do not want to start an addition only to find out it is illegal to continue.

When looking to save money on energy, adding new energy efficient fixtures is an easy home improvement that can be done without a contractor. Adding energy efficient ceiling fan will not only add beauty, but will cut down on your cooling cost. Simply trading out your old incandescent bulbs to more energy efficient fluorescent ones can save you on energy costs.

An excellent home improvement and way to save money is to install a whole-house fan. These are excellent sources of energy savings because they typically use one-tenth the electricity of an air conditioner. If you live in an area where air conditioning is not necessary year round, this is a great alternative to central air.

As previously advised, not only can you get great enjoyment out of completing these projects, but your house value can rise as a result. Use the information learned in this article and apply it to your next home improvement project.…

What’s New?

What’s New?

Membership Meeting of April 13, 2004

Amazingly, 35 people braced the dreary rain of April 13th to attend the spring Membership Meeting at Rosenberger Hall in the South Park.

Outreach Committee

The Outreach Committee, created at the spring 2003 membership meeting, presented a “map” or comprehensive guide to the different stakeholders or user groups that frequent the park, with contact persons whenever possible. This committee was set up to study the park’s different user groups and explore ways to make sure they are included in Friends of Clark Park as well as in park planning. FOCP President Tony West summed up its accomplishments thus far: All user groups were contacted, although some groups are unorganized and hard to reach in an orderly fashion. As this map nears completion, specific outreach missions become possible. Top priority outreach mission is to basketball players, because there is a possibility that the Recreation Department will be making improvements to the basketball court.

For the members present, Ann DeForest ran an interactive workshop to introduce the idea of “user groups.” Using charts, maps and crayons, she showed how people experience the park in different and complex ways that both separate them from other people and create links to still others. The same person can belong to many different user groups, sharing different experiences with different sets of neighbors. Most popular activity in the park among the crowd that night — the Farmer’s Market!

Dog Committee

Dog Committee Chairman Jonathan Snyder and Linda Amsterdam delivered the group’s first interim report. This committee was formed after the winter meeting to explore solutions to complaints about unleashed dogs in the park. The committee has summed up seven alternatives: (1) Fenced Dog Run; (2) Separate the Bowl from the Playground Area; (3) Create a Linear Barrier between the Bowl and the Tot Lot; (4) Fence the Playground; (5) Status Quo, but Add Education and Self-Policing; (6) Allow Dogs Only on Leash, Enforcing the City Ordinance; (7) Allow Dogs Off Leash During Certain Hours of the Day.

The committee is seeking public input to its full report, which is available for download here. For information, contact chair Jonathan Snyder.


How has the renewal plan and the Farmers’ Market helped Clark Park? APenn student’s paper explains.

Tree Report

Tree Report

Update: Park Entrance Flowers

During our latest Volunteer Day, Andy Cole snapped this picture of the flowers Chris Leswing planted during the 2003 tree planting.

Pruning pays off

Our hard-working core corps of volunteers spent a bunch of Saturdays pruning dead, crossing and descending branches. The results? More light reaches the ground and sightlines have improved throughout the park.

Much appreciation to Mark Jenson, Joe Shapiro, Chris Leswing; board members Ann Dixon and Andy Cole; the UCD’s John Fenton, Kaz, and others who helped prune & mulch.

This winter, the Fairmount Park Commission removed damaged street trees along Chester Ave, 45th and 43rd streets. They plan on grinding the stumps too! It’s sad to lose trees, but they were in bad shape and the removals now create planting opportunities.

Pruning was done for both the health of trees and of humans. Along the way, the team identified trees in need of an arborist’s attention. If you want to help plant or prune, contact Chris Leswing.

Storms strike park, volunteers strike back

A fierce October windstorm toppled a large, mature plane tree near the new tot lot, and it also split a pear tree alongside Chester Avenue (now removed) and badly battered limbs of a nearby Norway maple. In June, lightning struck one of the park’s magnificent oaks; the tree probably will die.

That’s why we plant.

Volunteers from FOCP and the South Asia Society and Muslim Students Association planted five trees in August: a yellowwood, a tulip poplar, a pin oak and two tree lilacs. Thanks to Philadelphia Green for a $1,500 grant covering cost of the trees and consultation with a professional arborist.

2001 Clark Park Tree Report

The Morris Arboretum of the University of Pennsylvania did an extensive survey of Clark Park’s trees during summer 2001.

Results: Over 75% of the park’s trees are in good health (expected to live 15+ years). The report documented 41 different species of trees in the park, although 55% are of just one species: London plane (often called sycamore). This concentration leaves the park vulnerable to major losses if a disease struck the London planes, and FOCP is following the report’s recommendation to diversify future plantings. The $8,500 survey was funded by the University City District.

Tree Funds

Contributions to Friends of Clark Park provide a great way to celebrate a wedding or commitment ceremony, to welcomve the birth of a new baby, or to commemorate the life of a loved one.

Contribute to our “Commemorative Tree Program” to plant a tree in someone’s honor. Or, make a donation to the FOCP “Tree Endowment Fund,” established to grow and fund tree care and planting in the years ahead.

Make your check payable to “Friends of Clark Park” and be sure to write “Tree Endowment” or “Commemorative Tree” on the memo line.

Youth Soccer

Youth Soccer

Clark Park Youth Soccer League (CPYSL), a program of Friends of Clark Park, provides soccer instruction and intramural games for children ages 5-11 on Saturdays each spring and fall at Clark Park.  CPYSL emphasizes enjoying the game of soccer while learning soccer skills.  Every child plays every week.

CPYSL offers two 9-week seasons. Players ages 5 through 8 take the field from 10:30 am until 12 noon;  ages 9 through 11 from noon until 1:30 pm. Each 90-minute session includes both skills training and a game.

All CPYSL coaches are volunteers and most have completed a coach-training program through the Eastern Pa. Youth Soccer Association, of which CPYSL is a member.  Parents and other adults are invited to join CPYSL as a coach or assistant. Knowledge of soccer is helpful, but it is not required. Each year we must turn away children because there are not enough volunteer coaches. If you’re interested in coaching, call now and leave a message at 215-552-8186.

CPYSL’s teams fill up quickly, so observe the registration dates and return completed forms with payment promptly.
New players: Registration begins Sept. 1 for the fall season and March 1 for spring season. Call our voicemail (215-552-8186) starting Sept. 1 or March 1 and leave your name, address, etc., and we’ll send registration forms and instructions.
Returning players: Registration forms will be mailed to players from previous spring & fall sessions. Sorry, we cannot take registration by e-mail.

The fee for one child is $20, plus FOCP membership (if not already a paid-up member of FOCP) of $10, for a total cost of $30. For the second child from the same household, add $10 fee and $5 additional FOCP dues, for a total cost of $45.  The fee includes a league T-shirt. Partial scholarships are available for those in need, for up to one-half the total of fees and dues.



We have volunteers working on a variety of maintenance efforts, including shed repairs, lights inventory, drainage problems, etc. We’re looking for a few more managers to tackle the following projects: sidewalk inventory; debris/stump removal; tree guard maintenance & relocation; chess tables; monitor for playground equipment problems. If you can help, email Andy Cole or call him at 215.573.1274.

Recent Good Deeds

April 17 was our day for installing Belgian Block around the Farmer’s Market area. Andy Cole lead a team of volunteers from the Vineyard Community Church, St. Gabriel’s School in Audubon, and the Clark Park Music and Arts Festival.

The biggest job was installing about 12×4 feet of Belgian Blocks along 43rd street at Baltimore.

From Vineyard Community Church, West Philadelphia Kinship, we had Jennifer Coulter, Marya Van Voorthuijsen, Joseph Pointdujour, Mike Camileri, John and Caitlin Littleton, Brad and Becca Zinn, Jay and Betty Lanford, Elly Nees, and Jen and Cameron Jones.

From St. Gabriels School, Audubon Pennsylvania, we had Justin Minisu and Des McGruder (staff), with students Corey McIver, Darnell Godfrey, Michael Marigold, John Bustamante and Josh Medina.

And from the Clark Park Music and Arts Festival, Cheshire Agusta.

Mike Marigold of St. Gabriels School, climbed up and took down the lights from the ‘caroling’ tree in Park B. And the volunteers weeded and put in three substantial mulch rings, based on advice from Chris Leswing.

As Andy Cole reports, “We couldn’t have done a project of this size without the FOCP maintenance brain trust, Mark Jenson and Emily, Joe Shapiro, Mande Benner, Molly Roth, Mike Hardy, Steve McCoubrey and Janet Lewis, who among them, handled food, tools, materials, and advice/expertise in laying the Belgian Blocks.

“Of course, every project I’ve done at Clark Park over the last few years
has been helped a great deal by John Fenton and his staff at the UCD.
They took care of a lot of the last minute stuff that we needed such as
gloves, tools, wheelbarrows, a water connector, and John’s inexhaustible

“I’d also like to thank a new FOCP/Clark Park supporter, Roger Harman of
Abbraccio’s, who donated a portion of the excellent breakfasts and box
lunches that we had for the volunteers.”

Have a look at our Tree Report page for another nifty photo from Andy.

Less Recent, but Equally Good, Deeds

Future generations will thank 100 members of the South Asia Society and Muslim Students Association for fantastic work in October planting five trees and 500 daffodils on the International Gandhi Day of Service.

Visibility has improved with the pruning efforts of Chris Leswing and Andy Cole. They also did a great job of mulching the new entrance plantings at 45th & Chester.

Lew Mellman’s brush with greatness occurred recently when he quickly painted over graffiti on the newly-primed maintenance shed. What a great neighbor!

Student power from USP and FOCP volunteers made some fantastic improvements at the Aug. 23 work day. Students scraped and primed the maintenance shed and hauled mulch to protect dozens of trees. Others gathered trash and dug up remnants of an old iron fence that had been tripping joggers by the 45th Street sidewalk.

If you spot a neighbor helping in park, please let us know. Send an e-mail or call 215-552-8186 and we’ll try to make sure our “friends” get recognized.…