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Gym, Love, and Massage: Do your knees 'crack when you squat? Try this warm-up progression! Step 3 Step 2 Step I Prime The Deep Squat Foam Roll The Quads Stretch Do your knees sound like popcorn in the microwave when you squat?! This 'cracking' noise is often caused by stiffness in our body. Try this simple progression & see if it helps. 1st, foam roll the quads for 2 minutes (searching out stiff spots in the muscle). You want to be a mean massage therapist to yourself so don't stray away from spots that hurt a bit! This will help improve your soft tissue pliability without any decreases in performance!! 2nd, lightly stretch the quads. The couch stretch (shown middle) is a great way to do this. Hold a stretch for 10 seconds & do 3 rounds on each side prior to your next workout. This short duration stretch will decrease stiffness in the muscles without a decrease in power production for your workout. 3rd, mobilize into a position you'll then be using in your workout. I love the goblet squat stretch. Take a kettle bell or a plate & sit into a deep squat (shoes off or flat sole shoe is preferred). Hold this for 30 seconds to 2 minutes. Then re-rest your squat and see how it feels! If your 'cracking' continues, is accompanied with pain, I recommend getting screened by a sports physical therapist as this may be an issue that requires a more individual approach to fixing! --------------- Squat University is the ultimate guide to realizing the strength to which the body is capable of. The information within these pages are provided to empower you to become a master of your physical body. Through these teachings you will find what is required in order to rid yourself of pain, decrease risk for injury, and improve your strength and athletic performance. __________________________________ Squat SquatUniversity Powerlifting weightlifting crossfit training wod workout gym fit fitfam fitness fitspo oly olympicweightlifting hookgrip mobility USAW physicaltherapy lifting crossfitter
Gym, Love, and Massage: Do your knees 'crack
 when you squat?
 Try this warm-up progression!
 Step 3
 Step 2
 Step I
 Prime The Deep Squat
 Foam Roll The Quads
 Stretch
Do your knees sound like popcorn in the microwave when you squat?! This 'cracking' noise is often caused by stiffness in our body. Try this simple progression & see if it helps. 1st, foam roll the quads for 2 minutes (searching out stiff spots in the muscle). You want to be a mean massage therapist to yourself so don't stray away from spots that hurt a bit! This will help improve your soft tissue pliability without any decreases in performance!! 2nd, lightly stretch the quads. The couch stretch (shown middle) is a great way to do this. Hold a stretch for 10 seconds & do 3 rounds on each side prior to your next workout. This short duration stretch will decrease stiffness in the muscles without a decrease in power production for your workout. 3rd, mobilize into a position you'll then be using in your workout. I love the goblet squat stretch. Take a kettle bell or a plate & sit into a deep squat (shoes off or flat sole shoe is preferred). Hold this for 30 seconds to 2 minutes. Then re-rest your squat and see how it feels! If your 'cracking' continues, is accompanied with pain, I recommend getting screened by a sports physical therapist as this may be an issue that requires a more individual approach to fixing! --------------- Squat University is the ultimate guide to realizing the strength to which the body is capable of. The information within these pages are provided to empower you to become a master of your physical body. Through these teachings you will find what is required in order to rid yourself of pain, decrease risk for injury, and improve your strength and athletic performance. __________________________________ Squat SquatUniversity Powerlifting weightlifting crossfit training wod workout gym fit fitfam fitness fitspo oly olympicweightlifting hookgrip mobility USAW physicaltherapy lifting crossfitter

Do your knees sound like popcorn in the microwave when you squat?! This 'cracking' noise is often caused by stiffness in our body. Try this ...

Advice, Alive, and God: THE THE THE [8x13 Recap] โ€ขI love that they brought Kai back, he was so freaking hilarious in this episode ๐Ÿ˜‚ he could come back after they ringed the bell but he's not really alive ๐Ÿ˜ฑ โ€ขKai: "What if I brought back Elena" YASSSS as soon as Damon heard these words he stopped Ric from killing Kai โ€ขBonnie still tried to reach Enzo, it hurts me to see her like this ๐Ÿ˜ญ โ€ขEvery person Stefan has ever compelled as a vampire, remembers now because he's human again oh my god that's fucked up ๐Ÿ˜ณ but wouldn't the same have happened with Katherine and Elena? โ€ขDorian kidnapped Stefan because he killed his father and sister 7 years ago and the time was in season 3, when he was a ripper and with Klaus oh my god ๐Ÿ˜ณ โ€ขDamon called Bonnie and Kai was sitting behind him omg it was so awkward ๐Ÿ˜‚ Damon tried to avoid to say his name but she already had a feeling that he is back lol โ€ขKai seriously asked if Bonnie missed him lmao this guy ๐Ÿ˜‚ โ€ขCaroline had to re-compell some people to forget what Stefan did oh damn โ€ขDorian shot Stefan ๐Ÿ˜ฑ โ€ขKai tweeted on his twitter account again lmao that account actually exists for real ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚ โ€ขI'm glad Dorian decided to help Stefan instead of killing him. He wouldn't have been any better that Stefan tho โ€ขBonnie is psychic just like Cade so she asked him for advice but that's dangerous ๐Ÿ˜ณ โ€ขI WAS SO HAPPY WHEN BONNIE SAW ENZO ๐Ÿ˜๐Ÿ˜ญ but he said she can't trust Cade, he actually wants to put Enzo into hell โ€ขWhen Enzo was dead and Bonnie screamed, she created a dimension that is only linked to her, where Enzo is in now! It's the same Cade did when he created hell some thousand years ago! โ€ขI'm glad Caroline came in time to help Stefan and he could get into hospital ๐Ÿ˜ช โ€ขDamon wanted Kai to bring back Elena and then he could forgive him, he really believed in redemption of Kai โ€ขCaroline loves Stefan so much and did everything for him, he can't just walk away from her! They have to try to live a life together ๐Ÿ˜ž โ€ขCaroline saw the twins again aw it made me so happy ๐Ÿ˜ but something is wrong with them and their magic ๐Ÿ˜ณ โ€ขDamon wanted Kai to bring Elena back but Kai wouldn't be Kai if he did screw it up. Now he took Elena oh shit ๐Ÿ˜ถ
Advice, Alive, and God: THE
 THE
 THE
[8x13 Recap] โ€ขI love that they brought Kai back, he was so freaking hilarious in this episode ๐Ÿ˜‚ he could come back after they ringed the bell but he's not really alive ๐Ÿ˜ฑ โ€ขKai: "What if I brought back Elena" YASSSS as soon as Damon heard these words he stopped Ric from killing Kai โ€ขBonnie still tried to reach Enzo, it hurts me to see her like this ๐Ÿ˜ญ โ€ขEvery person Stefan has ever compelled as a vampire, remembers now because he's human again oh my god that's fucked up ๐Ÿ˜ณ but wouldn't the same have happened with Katherine and Elena? โ€ขDorian kidnapped Stefan because he killed his father and sister 7 years ago and the time was in season 3, when he was a ripper and with Klaus oh my god ๐Ÿ˜ณ โ€ขDamon called Bonnie and Kai was sitting behind him omg it was so awkward ๐Ÿ˜‚ Damon tried to avoid to say his name but she already had a feeling that he is back lol โ€ขKai seriously asked if Bonnie missed him lmao this guy ๐Ÿ˜‚ โ€ขCaroline had to re-compell some people to forget what Stefan did oh damn โ€ขDorian shot Stefan ๐Ÿ˜ฑ โ€ขKai tweeted on his twitter account again lmao that account actually exists for real ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚ โ€ขI'm glad Dorian decided to help Stefan instead of killing him. He wouldn't have been any better that Stefan tho โ€ขBonnie is psychic just like Cade so she asked him for advice but that's dangerous ๐Ÿ˜ณ โ€ขI WAS SO HAPPY WHEN BONNIE SAW ENZO ๐Ÿ˜๐Ÿ˜ญ but he said she can't trust Cade, he actually wants to put Enzo into hell โ€ขWhen Enzo was dead and Bonnie screamed, she created a dimension that is only linked to her, where Enzo is in now! It's the same Cade did when he created hell some thousand years ago! โ€ขI'm glad Caroline came in time to help Stefan and he could get into hospital ๐Ÿ˜ช โ€ขDamon wanted Kai to bring back Elena and then he could forgive him, he really believed in redemption of Kai โ€ขCaroline loves Stefan so much and did everything for him, he can't just walk away from her! They have to try to live a life together ๐Ÿ˜ž โ€ขCaroline saw the twins again aw it made me so happy ๐Ÿ˜ but something is wrong with them and their magic ๐Ÿ˜ณ โ€ขDamon wanted Kai to bring Elena back but Kai wouldn't be Kai if he did screw it up. Now he took Elena oh shit ๐Ÿ˜ถ

[8x13 Recap] โ€ขI love that they brought Kai back, he was so freaking hilarious in this episode ๐Ÿ˜‚ he could come back after they ringed the bel...

America, Club, and God: THE CROSS AT BELLE PLAINE VETERANS PARK TO BE RESTORED SOON VETERANS COME FIRST IN MEMORY OF THOSE WHO SACRIFICE D THEIR LIVES IN SERVICE TO THEIR COUNTRY NDIAN WAR OF 1862 HUBERT SCHMITT DAVID HOLBROOK EDWARD CTOMNSEND EDWARD SHERWIN CIVIL WAR HENRY KEITH FRANCIS BEEDLE ERNST BOESSLING ROBERT MARSHALL PERKINS TER CLARK FRANCIS SHERMAN CHARLES SHERWIN LY FEARING AUGUST PATRICK GORMAN EPHRAIM PTON JAMES HINSLEY W WI RAYMOND WOLPERN JOHN MCCORMICK WALTER PAULSON CHARLES COLLINS FRANK STRADCUTTER ANDREW NEISEN EUGENE MEYER ROBERT WHITE ELMER S. MOENKE RAYMOND ISCHE BOB SWANSON KILLIAN WILLIAM E BRIEN GERALD F DON LON JOHN P. MORIARTY DENNIS L SULLIVAN VIETNAM KOREAN CARY MCCUE HT JACK H GOD BLESS Ameria GOD BLESS OUR TROOPS! As early as next Tuesday (Feb. 21), the Belle Plaine City Council is expected to put its final stamp of approval on a resolution establishing a limited public forum at Veterans Memorial Park in Belle Plaine. The cross honoring veterans at the park was removed last month by the city and Belle Plaine Veterans Club after members of the Freedom From Religion Foundation (FFRF), based in Wisconsin, demanded that the action be taken because the law clearly states that religious symbols are not permitted on government-owned property. Following immense outrage by the public, particularly on social media, the council was convinced to rethink its stand on the cross issue and to soon return it to the memorial at Veterans Park. I congratulate everyone who stood up to protect this cross with an outstanding victory. But don't relax yet, because liberal atheist organizations do not calm down and will continue to destroy all that is associated with the Christian faith. Christians have always represented the backbone of the great American Armed Forces, its flesh and blood, they always fought braver than others and infringement of their rights is a spit in the soul. I encourage all the American patriots to continue their fight for no Christians in the Military to be pursued for their faith, and crosses to be boldly depicted at veterans' memorials. veteranscomefirst veterans_us Veterans Usveterans veteransUSA SupportVeterans Politics USA America Patriots Gratitude HonorVets thankvets supportourtroops semperfi USMC USCG USAF Navy Army military godblessourmilitary soldier holdthegovernmentaccountable RememberEveryoneDeployed Usflag StarsandStripes
America, Club, and God: THE CROSS AT BELLE PLAINE VETERANS PARK
 TO BE RESTORED SOON
 VETERANS
 COME FIRST
 IN MEMORY OF
 THOSE WHO SACRIFICE D
 THEIR LIVES IN SERVICE
 TO THEIR COUNTRY
 NDIAN WAR OF 1862
 HUBERT SCHMITT
 DAVID HOLBROOK
 EDWARD CTOMNSEND
 EDWARD SHERWIN
 CIVIL WAR
 HENRY KEITH
 FRANCIS BEEDLE
 ERNST BOESSLING
 ROBERT MARSHALL
 PERKINS
 TER CLARK
 FRANCIS SHERMAN
 CHARLES SHERWIN
 LY FEARING AUGUST PATRICK GORMAN
 EPHRAIM
 PTON
 JAMES HINSLEY
 W WI
 RAYMOND WOLPERN
 JOHN MCCORMICK
 WALTER PAULSON
 CHARLES COLLINS
 FRANK STRADCUTTER
 ANDREW NEISEN
 EUGENE MEYER
 ROBERT WHITE
 ELMER S. MOENKE
 RAYMOND ISCHE
 BOB SWANSON
 KILLIAN WILLIAM E BRIEN
 GERALD F DON LON
 JOHN P. MORIARTY
 DENNIS L SULLIVAN
 VIETNAM
 KOREAN
 CARY MCCUE
 HT
 JACK H
 GOD BLESS
 Ameria
 GOD BLESS OUR TROOPS!
As early as next Tuesday (Feb. 21), the Belle Plaine City Council is expected to put its final stamp of approval on a resolution establishing a limited public forum at Veterans Memorial Park in Belle Plaine. The cross honoring veterans at the park was removed last month by the city and Belle Plaine Veterans Club after members of the Freedom From Religion Foundation (FFRF), based in Wisconsin, demanded that the action be taken because the law clearly states that religious symbols are not permitted on government-owned property. Following immense outrage by the public, particularly on social media, the council was convinced to rethink its stand on the cross issue and to soon return it to the memorial at Veterans Park. I congratulate everyone who stood up to protect this cross with an outstanding victory. But don't relax yet, because liberal atheist organizations do not calm down and will continue to destroy all that is associated with the Christian faith. Christians have always represented the backbone of the great American Armed Forces, its flesh and blood, they always fought braver than others and infringement of their rights is a spit in the soul. I encourage all the American patriots to continue their fight for no Christians in the Military to be pursued for their faith, and crosses to be boldly depicted at veterans' memorials. veteranscomefirst veterans_us Veterans Usveterans veteransUSA SupportVeterans Politics USA America Patriots Gratitude HonorVets thankvets supportourtroops semperfi USMC USCG USAF Navy Army military godblessourmilitary soldier holdthegovernmentaccountable RememberEveryoneDeployed Usflag StarsandStripes

As early as next Tuesday (Feb. 21), the Belle Plaine City Council is expected to put its final stamp of approval on a resolution establishin...

American Horror Story, Apparently, and Donald Trump: AMERICAN HORROR STORY IS TAKING ON THE 2016 ELECTION IN SEASON 7 NEWS Ryan Murphy has apparently revealed the theme of the anticipated next season of American Horror Story, and it might just be the anthology show's most terrifying one yet. If nothing else, it's certainly the most timely. _ During an appearance on Watch What Happens Live, the AHS mastermind told host Andy Cohen that he doesn't have an official title for Season 7 but that there is, in fact, a theme: the 2016 election. Yep. Your eyes are not deceiving you. That's what he actually said, and after dutifully double-checking, it appears to be legit. _ "The season that we begin shooting in June is going to be about the election that we just went through," Murphy said. "So I think that will be interesting for a lot of people." (That's an understatement, dude. The wounds are still fresh!) _ While living through the 2016 presidential election sure felt like an American horror story, we never thought Murphy would turnaround something so fast. Of course, Murphy's declaration doesn't mean that Season 7 will follow the exact events of the most recent election. It's entirely possible that the season will be "inspired" by the election, similar to how this past season, Roanoke, was inspired by the real-life disappearance of an entire colony. So this could very well resemble The Purge. When asked if Season 7 would have "a Trump," Murphy said, slyly, "Maybe." _ AHS vets Sarah Paulson and Evan Peters are already confirmed to appear, per The Hollywood Reporter, and because this is a Murphy production, we're bound to see more familiar faces. Although, if the creator does go the historically accurate route, it's really hard to imagine who in Murphy's rolodex could pull off Hillary Clinton and Donald Trump. _ But this idea has undoubtedly been in the works for months. Last month, FX renewed American Horror Story through Season 9, and in a statement to EW, CEO John Landgraf said, "Iโ€™m really excited about Season 7." _ Maybe we should save everyone the emotional torture and just skip to that crossover between Coven and Murder House. Please, please, please, Murphy? _ by Crystal Bell
American Horror Story, Apparently, and Donald Trump: AMERICAN HORROR STORY IS TAKING ON THE
 2016 ELECTION IN SEASON 7
 NEWS
Ryan Murphy has apparently revealed the theme of the anticipated next season of American Horror Story, and it might just be the anthology show's most terrifying one yet. If nothing else, it's certainly the most timely. _ During an appearance on Watch What Happens Live, the AHS mastermind told host Andy Cohen that he doesn't have an official title for Season 7 but that there is, in fact, a theme: the 2016 election. Yep. Your eyes are not deceiving you. That's what he actually said, and after dutifully double-checking, it appears to be legit. _ "The season that we begin shooting in June is going to be about the election that we just went through," Murphy said. "So I think that will be interesting for a lot of people." (That's an understatement, dude. The wounds are still fresh!) _ While living through the 2016 presidential election sure felt like an American horror story, we never thought Murphy would turnaround something so fast. Of course, Murphy's declaration doesn't mean that Season 7 will follow the exact events of the most recent election. It's entirely possible that the season will be "inspired" by the election, similar to how this past season, Roanoke, was inspired by the real-life disappearance of an entire colony. So this could very well resemble The Purge. When asked if Season 7 would have "a Trump," Murphy said, slyly, "Maybe." _ AHS vets Sarah Paulson and Evan Peters are already confirmed to appear, per The Hollywood Reporter, and because this is a Murphy production, we're bound to see more familiar faces. Although, if the creator does go the historically accurate route, it's really hard to imagine who in Murphy's rolodex could pull off Hillary Clinton and Donald Trump. _ But this idea has undoubtedly been in the works for months. Last month, FX renewed American Horror Story through Season 9, and in a statement to EW, CEO John Landgraf said, "Iโ€™m really excited about Season 7." _ Maybe we should save everyone the emotional torture and just skip to that crossover between Coven and Murder House. Please, please, please, Murphy? _ by Crystal Bell

Ryan Murphy has apparently revealed the theme of the anticipated next season of American Horror Story, and it might just be the anthology sh...