Happy Friday, friends! 🎉If you're working to get your home holiday-ready and are looking for a few new pieces of decor with staying power, take a peek at @hmhome! (Yes, H&M has a home section, and it's pretty awesome!🙌) They've got a ton of affordable and stylish pieces that feel festive for the upcoming season, but can stick around LONG after it's over. I pulled together a list of home decor and tabletop for you on the blog (link in my profile!) and you can also shop them using the @liketoknow.it app.
I’m eyeing up some of those wood serving pieces and the brass candlesticks from this roundup, and I also want allll of the planters they have right now! 😜
WITAN MENUJU EROPA.
Setelah Egy Maulana Vikri dan Firza Andika yang saat ini sedang berada di Eropa, kini ada salah satu klub Benua Biru yang membidik satu pemain timnas U-19 Indonesia, Witan Sulaeman.
Pelatih timnas U-19 Indonesia, Indra Sjafri, menyebutkan salah satu pemainnya yang dilirik oleh klub Eropa adalah Witan Sulaeman.
Sayangnya, Indra Sajfri enggan menyebutkan identitas klub Eropa yang ingin mendatangkan Witan Sulaeman.
Witan Sulaeman juga belum bisa bergabung dengan klub Eropa itu karena faktor usia yang baru menginjak 17 tahun.
Pemain asal Palu, Sulawesi Tengah, itu saat ini juga masih berstatus sebagai siswa kelas 3 di Diklat Ragunan, Jakarta Selatan.
Witan Sulaeman harus menyelesaikan sekolahnya terlebih dahulu sebelum bergabung dengan klub Eropa tersebut.
"Klub Eropa yang bicara langsung dengan saya itu hanya meminta Witan untuk bergabung tapi dia belum bisa disentuh karena masih sekolah," kata Indra Sjafri.
"Kalau sudah selesai sekolahnya, baru kami kasih ke Eropa," ucap mantan pelatih Bali United itu menambahkan. (Tribunnews)
Alhamdulillah, bakat muda Indonesia sudah mulai dilirik negara negara top 🙏😎
I GET IT :
The gym has become a place of community, getting together, meeting new people and focusing on feeling good about yourself!
So wearing makeup to do all of that seems logical...
But it’s not logical for the health of your skin 👎🏼
I’ll slightly break it down:
— Makeup is designed to sit topically on our skin, but as we exercise, heat is generated throughout our body causing our skin to warm up, which in turn allows that makeup to penetrate where it isn’t meant to go. Thus causing clogged pores and congestion (AKA breakouts)!
— Dry skin? This will make it worse. As you sweat, the makeup is trapping your sweat against your skin causing irritation and dryness, making dry skin types even more dry!
— Not only does your skin dry out when makeup traps sweat, but it also traps in your skin toxins and the waste your body is trying to purge during your workout causing unbalanced and unhealthy skin!
So my acne prone skin types - this is a HUGE no-no!
But every skin type should follow the rule of no makeup while exercising!
Wash off your makeup before every work out.
Apply a vitamin C serum or lotion to protect your skin.
ALWAYS an SPF (even for an indoor gym).
Cleanse immediately following your workout to remove sweat, bacteria and toxins.
If you’re at a point where you just can’t go without makeup yet, opt for a tinted moisturizer until you feel comfortable to go makeup free!👌🏼
Muscular Irradiation...WTF?! I talk about this in my book (shameless plug that you can get on amazon, just type my name; or for FREE with the link in my bio). By making a fist you can actually activate more muscle fibers and protect your joints. I take this principle and apply it to using a rope where I’m forced to make a fist so I don’t fall on my face. The first exercise I do an externally rotated rope push-up (externally rotating the shoulders actually is better for your shoulder joint itself while doing a push-up or dumbbell chest press). The next is a triceps overhead extension. (Both of these stability exercises are great for core stability as well). Use the principal of irradiation with many of your lifts!
Here’s more info on this from @muscleandstrength
Irradiation: How Your Fist Can Instantly Make You Stronger
Stand up and make a fist as hard as you possibly can. Go ahead, squeeze!
Okay, what did you feel?
If you truly squeezed your hardest, you probably felt all of the muscles of your arm engage, not just your forearm. Yet all I instructed you to do was make a fist, so why’d that happen? Is it magic?
Nope, it’s science.
Specifically, it’s called the principle of irradiation, which Dr. Roger Enoka defines as a spread of muscle activation that “augments postural stability and enables the transfer of power across joints by two-joint muscles.
In simpler terms, making a fist sends a signal to all of the surrounding muscles to activate.
Thus, simply by flexing your fingers into a death grip, your biceps, triceps, pecs, lats, and even the tiny muscles of your rotator cuff are all cued to engage in tandem.