Photo: Vladimir Sukhachev (Shutterstock)

As well as Speed ​​isn’t the only way to make progress in runningAdding weight to the bar isn’t the only way to make progress with your lifting. There are many ways to measure the process of strengthening and fitness. So let’s discuss some ways in which you can set standards for yourself along the way.

Lift more weight in relation to your height

If you’re a small person or you’ve lost weight while exercising, looking at the weights on the bar may not be the best way to tell if you’re getting stronger. Shorter people usually move smaller weights, which is why every weight training exercise has weight classes.

Let’s say a 100 pound person and a 200 pound person are exercising together. If the smaller person can squat 150 pounds and the 200 pound person can squat 200, then who is stronger? The taller person is stronger in an absolute sense, having moved 200 pounds instead of 150 pounds, and the shorter person is stronger in a relative sense, having 1.5 times their body weight and the taller person 1.0 times theirs Body weight crouched.

So if you’re smaller, don’t be discouraged if your taller gym buddies are lifting more weight than you are. Regardless of your size, when lifting the hoist there are some standards you should use for relative strength. You will likely be able to lift your body weight before you can squat your body weight, and after that you can try to bench your body weight. In the meantime, your deadlift will crawl to 1.5 times body weight, then 2.0 times body weight, and so on.

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Not only are these milestones fun to celebrate, but they are also helpful for tracking progress as you lose weight. If you could squat 200 pounds when you weigh 200 pounds, but you can only squat 225 after a long time in the gym, you might be disappointed; However, if you’ve lost weight and now weigh 175, it means you’ve switched from a squat 1.0 times body weight to a squat 1.29 times body weight, which is a huge step up.

Lift the same weight several times

You can progress by adding more weight to the bar. However, you can lift more by lifting the same amount of weight several times.

Strongman event participants often use the same weights, and the award goes to whoever lifts the same weight most often (often with a time limit of about a minute). If I can lift a car three times and you can lift it ten times, you are the stronger person. Or check it out the bench press test in the NFL combine: Players are asked to bench 225 pounds as often as possible. Higher scores go to those who can do more repetitions.

So when you work out and feel in the gym ready for a PR to try (personal record), you can try a max rep PR instead of one for max weight. Can you squat a certain weight for 20 reps? Can you do 100 pushups without stopping?

As a bonus, clenching your teeth for longer and longer sentences is a form of mental toughness training. You may want to stop, but is your body really giving in? Learning to overcome pain or boredom can also be a mental gain in training.

Do the same job in less time

Just as runners get the same amount of mileage in less time as they get fitter, as runners get stronger and build up, you can lift more weight in less time.

When you usually sit around and Scroll through Instagram between squat sets for ten minutesTry to set a timer and not rest for more than five minutes. If this gets easy, set the timer for three or four minutes instead.

You can continue this way without changing the weight, as in the Deep water lifting programwho prescribes less rest time as the weeks go by, or who Crossfit benchmark workoutswho assume that as you get fitter, you can do the same amount of work in less total time.

Or, you can just watch your rest times while exercising and gaining weight, knowing that you are improving your work ability while increasing your strength.

Learn new exercises

If you just do the same three or five exercises over and over again, becoming a well-rounded athlete is difficult. But when you add something new to your routine, you become a person who can lift anything or do fun party tricks without trying them first. For example, if you normally hold onto barbells, try some sandbag carriers or tire flips.

Even if your gym doesn’t offer many options outside of the usual equipment, you can find new variations on old favorites. Why not spend a training cycle? front squats instead of squats, or getting and doing something weird Zercher squats instead?

Each new exercise you learn gives you the opportunity to set new PRs (with weight, reps, or any other metric you choose) and expose you to a new training stimulus. All of these variations will help build a broad base of strength in the long run and maybe even make you stronger when you return to your usual exercises.

Photo: Natalia Deriabina (Shutterstock)

Imagine sitting on a bar stool and kindergarten and younger kids running across the floor, screaming for their parents, and generally liable for any drunk adult unfortunate enough to bump into one of these tiny people. Suffice it to say, I have an ax against parents who take their young children to bars.

This is one facet of pre-COVID life that I don’t want to see again. The pandemic is on the decline here in the US which is fantastic news for parents, kids, and 31 year old hipsters like me. Since we are more often at water points where the legal entry restriction is 21 years and no other food than French fries can be found, I ask young parents to leave their children elsewhere.

Your kid is not cute in a bar

Don’t get me wrong, I love children – absolutely adore them – and I look forward to being a father one day. Your cherub-faced kid is likely adorable – just in a setting other than a bar. If you step into an adult-only establishment to relax and unwind from the bullshit of adult life, your child becomes a threat .

In the rare case a kid is well behaved in a bar, most people don’t mind, but such well behaved guys are rare. In my experience, at least, parents usually let their kids loose on a bar room floor as if you were a dog in a sprawling meadow. The fact that the adults are in a social setting means that the need for parenting takes a back seat, whatever is on the menu.

Or think of it this way: when your child sprints behind my bar stool and screams and laughs like they’re in Disneyland, they’re no longer cute. They are a nuisance and frolic in the kind of abandonment you would expect from a child in a safe environment. The thing is, however, that they are not in a safe environment.

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Is it legal to have kids in bars?

One of the most annoying aspects of this situation is how legal it is for your child to be in a bar. The thing is, it’s technically legal to bring Your baby in a bar in some states (others require the facility to serve food to those under the age of 21). I will continue to rail against the legality of this burden for the rest of my life, but unfortunately the law is on your side, yuppie parents.

Children create a strange atmosphere for everyone at the bar

My behavior towards children is different from my antics in a bar, which is true for most people. I try not to curse in the company of young children (contrary to what you may think after reading this far, I’m not a monster). Having a group of young children in a bar, especially when the kids run around relatively unaccompanied while their parents relax, creates a confusing atmosphere for people like me.

What is the etiquette of cursing or yelling at a basketball game while sitting next to a four year old? I don’t think we need to revive Emily Post to find out. If I leave your child at home with a babysitter or in-laws, I don’t have to think about how my behavior might be internalized by a two-year-old.

Additionally, with the pandemic ending, after over a year of isolation, adults without children are hornier than ever. If you take your child with you, they may be evidence of adult behavior. Is that a scar that you are ready to let rest on your consciousness?

How to tell if a bar welcomes children

Here’s a good rule of thumb: does the place you visit with your kids have a kids menu? Are there any other groceries besides nuts, pretzels or French fries? To avoid the frustration of the dissatisfied like me, find a few places with a festive, bar-like atmosphere that also have a kids’ menu. In most states, you can even sit at the bar with your child, especially when ordering food.

I understand that you chose to stay in town so that you can keep some semblance of the social life that you lost when you decided to become a parent. But please don’t ruin other people’s bar experiences.

Photo: Igor Igorevich (Shutterstock)

If you haven’t completely avoided the news in the past few months, you’ve likely heard about the wild ride in the cryptocurrency market. Experience Bitcoin and Ether enormous fluctuations in value daily, while Dogecoin – created in 2013 as a joke –has become a very real (albeit volatile) asset Thanks in part to Elon Musk’s Twitter feed and his recent SNL appearance.

Meanwhile, China is Combating cryptocurrency deals and the IRS is Chasing Investors Anyone who has not reported profits from cryptocurrency holdings – so if you’ve sold or exchanged coins, you might be on the lookout for capital gains or income taxes.

If the excitement of playing chair watcher or amateur investor isn’t enough for you, you may be wondering if it’s possible to get into the action by creating your own cryptocurrency. The short answer is yes, but there are a few different options to consider – and caveats to keep in mind – before diving in.

Know the difference between a coin and a token

First of all, it is important to understand the difference between coins and tokens. Both are cryptocurrenciesWhile a coin – Bitcoin, Litecoin, Dogecoin – works with its own blockchain, a token lives on an existing blockchain infrastructure such as Ethereum.

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In the simplest case, a blockchain is a Record of transactions made and secured by a network. While coins have their own independent transaction books, tokens rely on the technology of the underlying network to verify and secure transactions and property. In general, coins are used to transfer wealth, while tokens can represent a “contract” for almost anything from physical objects to event tickets to loyalty points.

Tokens are often released via a crowdsale known as an Initial Coin Offering (ICO) in exchange for existing coins, which in turn finance projects such as gaming platforms or digital wallets. Similar to purchasing coins, you can continue to receive publicly available tokens after an ICO ends by using the underlying currency for the purchase.

Anyone can create a token and crowdsale, but ICOs can be murky with developers taking investors’ money and running. Some ICOs are considered securities and are therefore regulated by the Securities and Exchange Commission, which warns investors to do their research before buying tokens introduced in an ICO. The SEC is increasingly taking action against fraudulent ICOs.

At the time of writing, CoinMarketCap is listing more than 5,200 coins and tokens available on public exchanges. Not all tokens made it to exchange, however – Etherscan, which provides Ethereum analytics, has more than 403,000 contracts in his archive. In April 2018 there were only 71,000.

The idea behind cryptocurrency is that the underlying code is available to everyone – but that doesn’t mean it’s easy to understand. Here are the ways to make your own coins and tokens.

Build your own blockchain – or share an existing one

Both methods require some technical knowledge or the help of an experienced developer. Since coins are on their own blockchains, you’ll either need to create a blockchain or change an existing one for your new coin.

The former requires serious programming skills, and that too Tutorials and Online courses exist They require a certain level of knowledge to guide you through the process, and you generally don’t end the process with a fully functional coin ready for public exchange.

Alternatively, you can Fork an existing blockchain by using the open source code found on Github, making some changes and starting a new blockchain with a new name (like garlicwhich is forked from Litecoin). Again, this assumes that you understand the code so that you know it what to change and why.

Start a coin or token on an existing blockchain

For the average person who doesn’t know the pros and cons of coding, a creation service that will do the technical work and return you your finished coin or token is an option. For example, WalletBuilders There is a free Coin Start Tool for those who just want to experiment with the process, as well as a paid package (0.0023 BTC at the time of this writing) that will create a working coin. rally is a pure invitation platform for creating coins based on the Ethereum blockchain.

You can also create a token – which is essentially a smart contract – with or without a public ICO. Since tokens can represent any asset, you can even create a token that has no real value or serious purpose other than sharing between friends.

It’s faster, easier, and cheaper than creating a coin because it doesn’t take the time and effort to create and maintain a new or forked blockchain. Instead, the technology that is already used for Bitcoin or Ethereum is used.

A common product is an ERC-20 token, the standard for those based on the Ethereum blockchain. The Code for these token contracts and Crowdsales is available even for the very ambitious, and there are user-friendly tutorials and YouTube videos as well Platforms to guide you through the process create a token with just a few clicks.

These Generator on GithubFor example, you just have to do this Install MetaMask (a blockchain utility to buy, exchange and store tokens) and fill in some details as described in this video tutorial about the token you start. There’s a free option if you’re not particularly interested in customization, and plans with more control costs up to 0.75 ETH as of now.

If you’re curious about crypto, there’s no penalty for experimenting with token contracts. Start with an ERC-20 token that you can hand out to your friends and then redeem to anyone who buys drinks at the bar. There is no financial value or obligation, but this will help you understand the technical aspect as well as how tokens work. An ICO is unlikely to be suitable for the casual observer due to SEC regulation and heavy misrepresentation penalties.

Not all cryptocurrencies are worth real money

The technical creation of a cryptocurrency isn’t the hardest part of starting a successful crypto project. The real work is adding value to your coin or token, building the infrastructure, maintaining it, and persuading others to buy, which requires a team of developers and staff. With the right support and promotion, even Memecoins can achieve real value (think Dogecoin here, too).

Even so, many cryptocurrencies are legally unsuccessful or even questionable, be it because the ICO was not created in good faith or the coin did not arouse lasting interest.

Before you go all-in on a possible one Shitcoin, research all the details of the project for yourself. Don’t just rely on what’s popular on the news or what your friends are saying. Crowdsourced Online forums are a decent place to find up-to-date information on what is real and trustworthy and what is not – though ultimately common sense is king.

This article was originally published in April 2018 and updated on May 24, 2021 with an updated context about the crypto market, updated statistics, additional links and more detailed information on the coin creation process.

Photo: Rido (Shutterstock)

The word “crybaby” evokes a specific image: a child who seems to tear apart things of little importance several times a day for a few minutes per screaming session – and who seems too old to do so. There is a societal expectation that after a certain age, perhaps at the beginning of kindergarten or first grade, children should not melt together as much. After that they are officially “crybugs”.

Some children just cry more than others. They can of course be more sensitive, more emotionally intense or still learning how to regulate their emotions. However, the goal should never be to get rid of her crying. Boys in particular get the message from everyone around them that “big boys” don’t cry, that crying is a childish or girlish way of expressing feelings, or that crying means that they are weak. We need to be careful with the messages we give – and allow others to share – with our children about their crying, especially those who are more prone to tears.

As Sarah Hamaker writes for them Washington Post::

“Crying is normal, healthy behavior that has both a biological and a social basis,” said Cheryl Rode, vice president of clinical operations at the San Diego Center for Children and licensed child clinical psychologist. “It can relieve stress or emotional energy and serve as a means of communication to share emotions or seek solace.”

Rode said that tears are often a response to intense emotions. “The mechanisms that trigger crying are related to our limbic system – the part of our brain that controls emotions,” she said. “Childhood is a time when greater control over emotional regulation is developed.”

What should I say instead of “stop crying!” or “Don’t be a crybaby!”

When a child starts crying, which you think is a minor incident, especially if they are often moved to tears, it can be tempting to help them shake it off by saying something like, “It’ll be fine!” . or “You are okay!” But it’s not okay for them and they’re not okay. Just as you need to feel heard when you feel sad or overwhelmed, children need to acknowledge their feelings too.

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If you are not sure what to say instead, Cooks Hill Counseling’s blog offers these 10 suggestions:

1. It’s okay when you’re sad.

2. I know this is difficult.

3. I am there for you when you need me.

4. Tell me what makes you sad.

5. I see you and I hear you.

6. I listen to you.

7. I am here to help you solve this problem.

8. I will stay close so that you can find me when you need me.

9. That was a difficult situation.

10. Tell me what happened.

Teach them coping skills

What children who cry a lot need is not shame but coping skills. Choose a quieter time to talk about stronger emotions like everyone has and the transitory nature of an emotion, such as anger or sadness. If crying has become bothersome in their classroom, or if their peers start to tease them about it (or avoid playing with them), you can help them come up with new ways to deal with big emotions.

Clinical psychologist Eileen Kennedy-Moore offers these coping strategies Psychology today::

• Take a deep breath. Slow, deep breaths can be very calming. Help your child practice breathing slowly and quietly – through their nose, through their mouth.
• Number. Counting floor tiles silently, reciting even numbers, or doing math facts can be a good distraction to help your child get back on an even keel.
• Take a break. Sometimes the best way to regain control is to move away from the situation. Your child could go to the bathroom or drink some water.
• Self comfort. Tell your child to cross their arms and give each other a subtle hug while thinking of calming thoughts like “I’ll be fine,” “I can get through this,” or “I’ll be home soon and tell mom or dad about it . “

You can also speak to your teacher to develop other acceptable calming strategies that can be used in the classroom, such as: For example, put your head on your desk while you take a deep breath or count, or go to a calming corner for a few moments.

In time, you will be able to better control your tears without feeling ashamed of having shed them in the first place.