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The Situp DietFor each calorie you eat, you do one sit up.100 Calorie DietEat any foods you like, but round the calories up to the nearest hundred, eg 340 calories = 400. I've been covering technology in fitness, fashion and health over the last 5 months and I really hope you enjoy these trend reports. Like I say in the video, we're picking 3 winners per prize category, so you have an excellent chance of winning.
In all aspects of life, I'm drawn to women who take a stand on issues, don't care about being labeled a freak and just come out and say whatever it is they feel needs to be said. Even when I'm home alone and hungry, I can cook a HelloFresh meal and save the 2nd portion for my lunch or dinner the next day.
The concept of the beautifully captured campaign was that an exciting adventure could be as close as your backyard. Every trainer I got was just going through the motions, fully knowing I'd disappear on him or her once my free sessions were up. The day I went to film at KryoLife, owned and operated by Joanna Fryben,  I was actually feeling significant shoulder pain.
Cryotherapy is hailed as a cure-all and people are using it to get rid of all kinds of things like acne, cellulite, unwanted weight, inflammation, depression, libido problems, and body injuries.
To be perfectly honest, the TomTom Spark Cardio + Music frustrated me at first because therea€™s a bit of set up involved. I refer to my life as a juggling act because there are so many facets of what I do that need to be in constant motion. In fact, I have more than a few waist trainers that I've been using for over a year since becoming curious about the waist training trend. As a Latina (my mother is Honduran), I'm feeling the need to spice up Thanksgiving with some Latin peppers.
What follows are my favorite photographs from the day I conquered my fears with the Special Olympics of Missouri. You might think that living in downtown Manhattan, I already see it all when it comes to high style. If you haven't been to any of Serene Social's wellness events yet, you're missing out and should definitely go to the one happening tomorrow in NYC at the launch of New York's Fashion Week. I will be there and looking forward to some heart opening rooftop yoga atop the James Hotel in Soho. So here's my Flat Stanley Skincare Secret: I seek out skincare that's packaged flat and in single servings. One of the best parts of going on a road trip adventure is everything that you see along your drive. This trip will take us to some pretty amazing places where nature makes you feel empowered and free.
Barre classes first came about in a big way in the 1950's on account of ballerina Lotte Berk. Barre fitness is all about using small movements to work trouble spots and tone every inch of your body by working multiple muscles in unison. It beats being ohm-ing indoors, especially with the cool breeze off the harbor blowing through your hair. Earlier this summer, I spent one of the most amazing and healthiest travel weekends of my life at the Four Seasons Baltimore. I first saw a pair of Vira Suns on my yoga-instructor-friend, Lauren Imparato, during a yoga class in the middle of Times Square.
What sets this year's event apart from the last few, aside from the bearably cooler weather, was yoga-preneur Lauren Imparato leading the highly publicized morning class. After years of dealing with this issue called a€?sleevage,a€? Ia€™ve concluded that most bras Ia€™ve worn are actually the real culprits.
Before you give a listen though, I want to share my thoughts on what Katya Meyers is doing. I got in touch with the designer, Geneva Peschka from SunandDaughtersCo on Etsy, to find out more about the inspiration behind the shirt.
Geneva bravely decided to act on the lessons she learned through these books and noticed her life change drastically for the better.
The new Lotus Print collection by adidas Originals is urban, striking and feminine in a cool, unapologetic way.
If you're a Zumba fanatic, you should know that the cruise doesn't set sail for another 7 months from Fort Lauderdale, Florida but at least you have some time to plan, right?
And just in case you stop dancing to see where the hell you're going, the cruise will be sailing to Falmouth, Jamaica with a stop in Labadee, Haiti for a private live concert featuring the hottest Caribbean artists. While the entire Team SCA crew was not on board, 2 of its sailors were there to answer all my questions.
Their sail, while impressive in it's own right, represents something far greater for women. From your clothes to accessories and gadgets, don't take a risk by wearing it for the first time on race day!
FOR an exclusive womena€™s fitness class combining Surfset Fitness (the NEW surf-fitness trend) and Real Ryder Spinning (35 minutes of each). I picked out some rather loud styles for our shoot but once I got comfortable in them, I had no qualms wearing them "off-set".
Short girls are always getting brainwashed into thinking we can't pull off more eccentric looks or fashion trends that taller girls can get away with. Leave a comment below telling me which fitness myth gets under your skin and why it's soooo untrue. If there's something you should know about me it's that I avoid tourist traps at all costs! For the sake of being accurate, let's call these dangerous deodorants what they really are, which is antiperspirants.
It's totally blowing my mind but at the same time I keep asking myself: why should this feel surreal?
I typically only share my press features on my press page, but today I'm expecially THANKFUL because this issue of People Style Watch marks the 12th time I've been quoted in their magazine.
One of the most classic New Year's resolutions is to start going to the gym more, which is exactly why gyms start hiking up their enrollment fees around this time. I was there to buy an assortment of chocolates for my Aunt as a combined birthday and Valentine's Day gift.
I make yoga dates with my girlfriends constantly because I feel like I get the most quality time with them during this workout than any other. This is Nicola Yvette, my longtime friend who teaches yoga & pilates (check her out here). Last night we went on yoga date to Laughing Lotus Yoga NYC and it was pretty awesome to experience her energy and soulfulness right beside me.
People dona€™t just show up to classa€¦they show up wearing designer sportswear and the latest in tracking accessories. If you're looking to visit NYC or take a staycation yourself, keep reading for details about the GIVEAWAY I'm offering with Dream Hotels.
When I entered my room at the Dream Hotel Midtown, this was the first thing I saw: a framed picture of my 2 puggles, a bottle of champagne and a gluten-free birthday cake! A while back I decided to start looking into how the suspension on our bikes worked as it was the area I knew least about (read nothing!).
All of this, unless otherwise stated, applies to both the forks and the shock as the theory behind them is exactly the same with only a few differences in implementation.
By adjusting the amount of damping the damper actually provides we can adjust how slowly or quickly the suspension compresses or rebounds. Right so from Part I you should have some idea of how suspension breaks down; the spring and the damper.
Now we have to make some sort of suspension from the spring and damper, and this is it shown in the picture above.
On the left is a suspension unit as it would be just sitting there, on the right is a compressed suspension unit, like if say somebody sat on it. So you now know how the main components go together, but how does this a€?black boxa€™, the damper, work?
As I said before you have a large empty cylinder at the bottom with a long rod (the damper rod) going down into. The piston is basically a flat disk of metal, about 0.5a€? thick attached to the end of the damper rod as shown above.
So the idea is when you push down on the damper rod, this will push the damper rod down into the oil filled cartridge. So we have a problem here, we need to be able to have different rebound damping to compression damping and the damping needs to be progressive (ie. I think Ia€™ll leave it there for now and let you think this through and try to figure out how to deal with the above problems?
So just to recap and clarify; the speed the suspension compresses, or the shaft speed, is primarily a factor of the terrain you are going over, not so much the speed the bike is going. At slow shaft speeds you want reasonably soft damping so the suspension feels plush, but the suspension also needs to be able to damp high speed shaft movements as well. One thin shim on its own would not be stiff enough for out purposes, but if you made a thick one it would not bend enough with small pressures applied. Explaining and drawing this will get a bit confusing so for now Ia€™m going to ignore rebound. So as I said we want to be able to vary the size of the ports on the piston depending on the shaft speed.
This shim stack is on top of the piston so when oil flows from below the piston through the piston ports it will have to bend these shims out of the way before it can pass. So these two pictures are just side views of the above piston and shims, and show the piston and shims when the shaft is not moving and when it is moving respectively. The shims used deflect (bend) small amounts relatively easily but get progressively more difficult to deflect (bend) the more they are bent. Just for interesta€™s sake here is a graph showing how much force it takes to bend a particular shim (Centre hole diameter - 12mm, shim outer diameter - 40mm, thickness - 0.20mm. You may be getting a bit confused about the way in which shims and shim stacks bend at this stage and that is understandable as it is extremely complex. Just to mention it was too complicated for me to draw all the ports through the piston, but generally there will be six ports through the piston, three for each direction (compression and rebound). The last three parts of this article have pretty much covered all the basic theory of how suspension in general works.
Ia€™m going to start with describing the shock because it is closest to the suspension unit invented in the previous parts of the article. The spring is fairly self explanatory so from now on Ia€™ll leave it out of the diagrams, youa€™ll just have to remember it is always there. So this is what our simple shock looks like (this is looking at the shock from the rear of the bike).
When the shock shaft (damper rod) is driven into the damper the shaft inevitably takes up volume in there. This is one of the more common solutions used; a separate reservoir containing a rubber bladder filled with Nitrogen at a pressure of greater then 150psi.
What about compression damping though, we really want to be able to adjust that externally as well right?
I know that picture looks quite complicated, I probably should have built the adjuster up from the basics but Ia€™m hoping having read and understood the previous parts of this article you should have a fair idea how it works if I run through the basics. This is a good time to talk about a€?passivea€™ VS a€?activea€™ damping; the a€?passivea€™ damping, in the case of the shock, is the damping provided by the compression adjuster, it is passive because the piston is fixed in place while the oil flows through it, while the a€?activea€™ damping is provided by the main piston on the end of the damping rod, it is active because the piston actually moves, forcing itself through the oil.
Thata€™s pretty much it for the shock, if you took apart your shock now youa€™d have a very good understanding of what everything is, assuming it isna€™t a WP PDS shock of course as they are a bit different. You can eat a maximum of 1500 calories a day.The Weight DietYou restrict to your weight in calories. The reason I find them so relevant is because by 2020, wearable technology alone with generate over 20 billion dollars in revenue. Last night I made HelloFresh's Carmelized Onion Burger but instead of fries, the recipe included a roasted cauliflower side. It was supposed to wet your appetite for personal training and help you ease into your new gym-life. People are investing more of their paycheck in health & wellness, and seem to be more committed to their workouts than ever. But if you want the benefits of the treatment, it's worth enduring the very looooong 3 minutes. So I was genuinely hoping to reap the benefits of whole body cryo and report back to you on how quickly it worked. Most of the ones Ia€™ve purchased or have been sent to review bite the dust in my gadget drawer at Mizzfit Headquarters. I have what seems like a billion projects going on at once, and if I ignore one of thema€”well, you know what happensa€”the balls, the chainsaws and flaming sticks come toppling down on you and scatter. Like many of you, I saw Kim Kardashian's selfie that she took in her trainer and wondered what's this? One of my recipes is an appetizer and the other is a side dish to accompany your turkey dinner.
Look for them in the canned and jar food aisle where you'd find things like stewed tomatoes, pasta sauces, etc. I'm pretty sure it was a combination of the perm's harsh chemicals (it was the early 90's afterall) and my onset of puberty. There's an amazing event called Over The Edge that happens nationwide through the Special Olympics, and I decided to do it in St. In addition to raising awareness for this extraordinary event, I raised money to support it. To some extent that's true because of the amazing and innovative fashion sense people have here. Serene Social has teamed up with Lululemon and Suja for this gathering to kick off the calamity of fashion energy that's about to overtake the city. By the time his photographs started getting noticed through social media, it was already a passion project.
I've talked a lot about Haute Athletics this summer and love that they carry stuff you won't find elsewhere.
Since there are women rockin' this style and attitude in their everyday clothing, clearly there should be activewear that expresses the same vibe! Her prodigees went on to turn barre fitness into a successful business of popular, packed classes. Quite honestly, I felt like I was hiding out, as if I had taken off for an exotic and faraway retreat. But the real highlight was scoring my room at the Four Seasons for their celebration of Global Wellness Day, which was served up as a full week of fit & healthy activities. Men don't like to be kept in the dark, because they know whatever you give them they'll have to top when it's time to shop for you. I knew this year for Father's Day I was going to give my dad a travel bag that would help him do this.
Here's the link again on Lucy's Blog :)]]>On June 21st, Athleta was the headlining sponsor of Solstice in Times Square put on by Times Square Alliance for it's 13th year. When Katya first reached out to me and shared a bit of her life with me, I was really impressed with her background and how she left a traditional career path to pursue an endeavor her heart was stuck on (racing). She told me that over the last few years she's been doing a lot of self work and stumbled across Spirit Junkie by Gabrielle Bernstein. During my little photoshoot in NYC's Meatpacking District, locals and tourists alike kept pointing out my gear to their group. She works out with me, attends my events and has modeled for print ads (like the one above which actually never ran) and in magazines with me.
After writing about Team SCA and their amazing adventure racing around the world, I was invited on a press trip to sail with them. Just to clarify, the Volvo Ocean Race is ongoing and was in full effect while I was on this press trip, but a few crew members at a time are allowed to come off the boat for a leg of the race and rest up.
As I write this, there are some incredibly athletic and brave women sailing around the world as part of Team SCA. It stops in nine countries around the world before finishing in Gothenburg, Sweden this June of 2015.
Test everything you plan on wearing for the official half marathon race day during your last few training runs. Now that crazy party church is home to David Barton Gym and LimeLight shops where health and fashion are king and "queen" (it's in Chelsea, so I had to).
And if anyone has ever told you that knee highs only look good on girls with skinny legs, well, that's just NOT TRUE. Personally, I just think it's a matter of choosing a pattern, color or length that best suit your legs.
I like to uncover the healthiest and most active things going on in the places I travel to, and I always prefer to go off the beaten path. As I get older, I find I need to do more to preserve the firmness, the lift and glow factor of my skin.
I'm feeling really grateful for 2.5 years of working with them to report on the hottest fitness trends happening nation-wide. To be honest, I have more health goals than I can count on 5 sets of hands, so I'll keep it short and sweet. Since she's a fashion designer, I knew she'd love chocolates from the most stylish and talked about chocolatier in town (the owners used to work at Per Se). As a fitness trend expert, Ia€™m thrilled to see this movement thrive, but I go crazy when I cana€™t sign up for a class because it's completely SOLD OUT!

I soon discovered just how little information, even at the most basic level, there is on the Internet. The first problem with this is even with a very stiff spring there would still be some bounce on big hits.
Ia€™ll go into whata€™s inside later but for now just rest assured there is something in side that is providing the damping effect I talked about in Part I.
So the damper sits inside the spring and is effectively connected to the top and bottom of the spring, so if the spring compresses, the damper will also be compressed, if the spring rebounds, it will pull the damper rod with it. If this person who is sitting on the right suspension was to jump off the spring would cause the suspension to extend (rebound) and pull the damper rod up with it, which would be providing rebound damping. It is providing compression damping so wona€™t compress too fast, like a spring on its own might. Assume for now that the cylinder is sealed at the bottom and not quite sealed at the top(suppose there is a gap around where the damper rod goes in or whatever.
What you see on the end is what is providing all the damping in our simple suspension unit.
The outer diameter of the piston is slightly smaller then the diameter of the cartridge so it fits in snugly. Oil cannot be compressed like say air, so the only way the damper rod can actually move down through the cartridge and hence oil is if the oil goes through the ports (holes) in the piston. There will be very little damping while the suspension is moving slowly, the damping will then build up as the suspension is moved faster, but only to a certain point which is governed by the size of the ports in the piston. Firstly this will not be very tuneable because you can only set one point when the damping really kicks in hard. Landing from a jump or going over long smooth bumps on the track will cause slow shaft speeds, while hitting sharp edged bumps etc.
So this would call for variable damping, which clearly isna€™t going to be possible with the simple piston with ports through it from earlier.
So what is done is to stack a load of thin shims of different sizes on top of each other, this is known as a shim stack.
Oil will flow from below the piston when the suspension is being compressed so this shim stack is going to vary compression damping and so is known as the a€?compression stacka€™. When the suspension is compressed oil has to flow from below the piston, up through the piston ports and out the top. Note how much stiffer the tapered stack is then the single shim is, yet it still has a nice smooth progressive curve.
The picture above shows our usual piston with a shim stack on top of the piston (the compression stack). The first part shows the second tapered shim stack mounted underneath the piston, on the so called a€?rebound sidea€™. Now we can go on to see how the theory is put to use in the actual suspension on a dirtbike.
As before Ia€™m going to build up the shock from simple to more complicated to make it a bit easier to understand.
The top of this will be mounted to the top of the bikea€™s frame, the bottom will be mounted to the linkage or the swing arm in the case of a WP PDS shock. The a€?upper shock mounta€™ is what connects to the bikea€™s frame, while the a€?lower shock mounta€™ (aka. Oil cannot be compressed so if the oil cannot get out of the damper the shock shaft simply wona€™t be able to go into the damper because there is nowhere for the oil to go (hydraulic lock again!), ie. So oil can flow freely (in fact it will always be filled with oil as there is never any air in the damper with the oil) from the damper into this a€?reservoira€™. The shock shaft is pushed into the damper and attempts to displace some of the oil in the damper. Well the main problem is there is no way of adjusting the damping without taking the shock apart and changing the shim stacks, which isna€™t too practical at the side of a track! If you look closely at it youa€™ll notice it is very much like a suspension unit in itself, except it is a€?passivea€™ (fixed in one position, ie. We added a reservoir beside the main cartridge with a compressible Nitrogen filled bladder in it to give this oil somewhere to go. We have a two way piston just like the one on the end of the damper rod, except it is fixed in place.
This is quite an important concept in suspension and youa€™ll see it more clearly when I move onto the fork. If you decide to start exercising after a period of relative inactivity you should start very slowly and consult your doctor if you experience any discomfort, distress or any other symptoms.
Japanese researchers have found that fucoxanthin (isolated from wakame) promotes the loss of abdominal fat in obese mice and rats. Yes, it's going through it's "boutique salon" stage right now, but people have been "floating" and even installing floating chambers in their homes for the last 20 years.
But seriously, it's hard to decide which one is my favorite prize because quite frankly, I own them all.
We often take for granted the wonderful parks and historical sights within the region we live in.
A few years ago The New York Times reported that some women were studio-hopping, taking more than 1 class a day to get their fix. It wasn't an overnight kind of relief, but the pain did completely go away about a day and half later. I know youa€™ve probably heard of many fitness trackers already but this one is the tracker of all trackers.
8 years ago I left a career in corporate advertising to pursue my dream of reporting on health & fitness.
Ita€™s risky business juggling a lot in your life, but for me personally, I live for the thrill! I reached out to Hourglass Angel (the most well-known waist training seller online) to see if I could try their products and, of course, come to my own conclusion. Again, not complaining as worse things have happened in my life, but as all wavy and curly-haired girls know, learning how to style curls is freakin' hard! Louis at The Arch so that Special Olympics athletes from my hometown can train, compete and enjoy a lifetime of their own thrills. BUT, I'm never as exposed to the world of fashion and the mind-blowing creations debuting on runways as I am during NYFW. She presented her "Search Don't Rescue" collection, which really appealed to me because I'm a huge fan of monochromatic, flowy dresses and pairings.
Graffiti Beasts leggings feature the art of real street artists whose art can be seen on the streets of Lisbon, Barcelona, Milan, New York City and many more cities across the world. Michelle Austin, founder of the Fluidity Barre, was one of her students among others like Exhale founder Fred Devito, who I interviewed HERE.
You will most likely discover parts of your body that you never knew were possible to work out or even move.
They have a wayfarer style (which is so classic that they're always IN) and they're made with polarized, UV400 protection lenses. If you set a level of expectation, they will ALWAYS look forward to your gifts and rave about them in conversation. Let me guess, you know how to break a sweat but you also look forward to showing off how well you clean up and glow like a pro. Check it out because I go into detail about why these skincare products should be in your summer gym bag STAT! This is the yearly event where yogis come together right smack in the middle of Times Square to celebrate the day the sun is at its highest position in the sky for the longest period of time. The tracker itself is a black shiny oval shaped piece that clips into a metal slip-on bracelet. But what you're paying for is great technology, an app that doesn't baffle you but inspires you and a piece of jewelry that looks good with anything you wear. A really astounding young lady and go-getter herself, Katya Meyers, created the interview series to share what happens behind the scenes in the lives of successful health & wellness oriented professionals. Spirit Junkie and the book A Return To Love by Marianne Williamson really helped open her mind and heart to all the amazing possibilities that can happen when someone chooses love over fear.
If you know of a case that shoud be on this list, please add it to the comments section below with a direct link.
It's a 5 day adventure and my sources are telling me that there will be 130 of the most famous Zumba instructors onboard including Beto Perez himself. I used to think of her as just my mom without fully worshipping everything she's accomplished.
They're competing in the Volvo Ocean Race, which is considered to be the toughest sailing race in the world.
It's a long trip (9 months at sea!) and it's a tremendous challenge for these women, requiring massive teamwork and goal-setting. Of course, you have to train consistently, eat right and get plenty of sleep and hydration.
I teamed up with Chrissy's and my bestie, Michelle from YoGoGirls, to bring you these playful and sporty looks. I'm 5'2" with muscular legs and I loved the way these Polka Dot Socks almost seemed to lengthen my legs.
Aging lines, sun damage and sagging are major concerns of mine, and I'd like to do the most I can to prevent the visible aging process from coming on faster than it needs to. Because aluminum prevents our underarms from stinking by blocking sweat from escaping through our pores onto the surface of the skin. Since May of 2009, I've been on a mission to take everything I learned and experienced from my advertising career and turn into something truly positive that will help women embrace health & wellness.
I also wanted to take a moment to tell all of you that I'm always here to answer your questions about health & wellness so feel free to contact me. Speaking of sweet, Valentine's Day reared its rosy head and lured me into a chocolate shop last week. As I admired the glossy bonbons (they're literally lacquered with a sugary coating and some are topped with edible gold leaf) my mouth was watering insatiably.
Yoga's the one activity where even though you're not talking, you're still connecting with each other while on your mats. So I figured Ia€™d try to write a short article or two explaining the basics of how and why your suspension works the way it does. A spring is always trying to return to its original length; so when you press down on the bike the springs constantly want to push you back up. The main problem is that if you have a spring stiff enough to absorb say landing from 20ft up comfortably, it will be WAY too stiff to absorb any of the smaller bumps around the track so it would be like riding a plank of wood around, very uncomfortable!
So in this part I want to try and elaborate on the first part, with an emphasis on the damper and how it works.
So all the damper is, from the outside anyway, is a large cylinder on the bottom (assume it is sealed at the bottom and partially at the top for now for simplicity) with a long rod going into the top of it. So the suspension is not going to shoot up in the air like a spring on its own would, it will extend relatively slowly.
And it has rebound damping, so when the weight is removed from the suspension it will extend in a controlled fashion, not shoot upwards! There would also be a simple piston ring (same idea as in the engine) on the piston to seal it to the inside of the cartridge, I just havena€™t put it in this picture because it would only make it more complicated to look at. At this point, because no more oil can flow through the ports, the piston simply CANa€™T go any faster!
After this point it will be impossible to compress the suspension any faster; the problem here is if you were to hit a very bit square edges bump in the track you would feel most of the shock in your body because the suspension could not compress fast enough to absorb the bump.
Secondly you cana€™t differentiate between compression and rebound damping, they will effectively be the same because the same ports are used for both directions! Putting these shims on top of the piston and effectively varying the amount of oil that can flow through is like a valve, so this system of shims etc. But now the shims are blocking the ports so the oil will have to bend them out of the way to get through, this is shown in the second part of the picture. At slow shaft speeds only a small amount of oil wants to flow through the ports so the shims only need to be deflected a small amount, which is relatively easily done. Youa€™ll notice in the above example the final stiffness has only been increased about three times, even though you have gone from one shim to 10 shims! Now is probably a good time to mention that different manufacturers and models use different mechanisms to achieve certain things, so things will be slightly different if you open up your shock or fork, especially if it is say a few years old or a WP PDS shock or Showa Twin Chamber technology etc. This time though the pressure created in the oil by the entering shaft begins to squash the Nitrogen filled bladder.
So a hole is drilled down the centre of the shock shaft to below the piston and shim stack on the bottom of the piston, then a few holes are drilled into the side of the shock shaft to meet the bottom of this first hole. Firstly we have a similar problem to the one we had before where if you make the size of the bypass too small it will have an effect at slow shaft speeds but when there is a lot of oil flowing though the piston and shim stacks the tiny amount going through the bypass will have an insignificant effect on damping. So there will be a passage from the main cartridge to the reservoir where this displaced oil flows through; we are going to stick a damping unit in there to make use of this oil flow! When the shock compresses the damper rod is going to displace oil which is going to want to flow from the main cartridge into the bladder reservoir, ie. There are two ways oil gets pushed through the various damping circuits of a suspension unit. The main reason you're overweight is the back-and-forth battle going on deep within the brain inside the satiety center of your hypothalamus. The category continues to evolve and expand beyond the fitness tracker we're all familiar with. The prizes I pick for each Booya Fitness challenge are based on my favorite products and gear that I've personally test out for you.
I only ate half the bun and the wonderful part about the meal is that the portions are JUST RIGHT.
I already have enough gadgets and gizmos in my life that if I'm going to add something to the mix, it better do something spectacular.
Let's just say I ended up falling in love with waist training, which is something I really didn't expect. I made some amazing stopsa€”this one was my favoritea€”and had a lot of time to think along the way. You essentially have to ask yourself whata€™s next in my lifea€¦what road will I take and where do I hope it will lead me? As a fitness trend expert, I never limit myself to just fitness events because EVERYTHING is fusing together these days. But yes, I have a FLAT approach to skincare that I want to share with you today that literally saves my life every time I travel.
Fact of my life: my toiletry bag + makeup bag + hair dryer and roundbrushes = most of the weight in my suitcase. Ia€™m discovering new spots to work out, sharing my favorite places to unwind and scoring face-time with friends. Not only do they keep you from squinting but they'll save those precious eye corners of yours from sun damage. The 2 pieces together are minimal and sleek in away that far out-styles FitBit, UP by Jawbone, Nike+ Fuelband and similar black band trackers. The 2 metal bracelet finishes--Midnight Purple and Brushed Gold--blend exceptionally well with silver and gold tone jewelry. I'm honored to be a part of her series and my interview is LIVE and ready to be heard by clicking RIGHT HERE. My mom and I don't always agree on everything but she's been very supportive of my life choices and has taken great care of me throughout my life. It's going to be a fun springtime evening social, if you will, and a great chance to check out the evolution of LimeLight! Come join our healthy party with cocktails from SkinnyGirl and Juice Press, and wine sorbet from Frosae Wine Sorbae, which is basically FROZEN WINE! So I've put a little something together with a posh studio that's new to the area called Core3 Fitness.
Hopefully they'll inspire you to get creative with something as simple and inexpensive as a pair of socks. So, I did for a little bit but then over time I became empowered by how great my mid-30's felt.
I can't perform magic tricks but I can wear Altchek MD's Daily Moisturizer made with SPF30, Ester C and Vitamin E. The plus side is less sweat and stink but the downside is that antiperspirants prevent the human body from doing it's job, which is to rid itself of toxins. I thought I'd share with you what I've got on my desk today: the March issue of People Style Watch Magazine and my new favorite toy, a Ball Wide Mouth Mason Jar with a fruit infuser lid! It's one of the easiest invitations to extend because no one has time--including me--to workout and see their friends unless it's happening simultaneously. In this case, it's imperative that your mats are side by side so you can visually bond with your friend. The problem with a spring is if there is weight put on it it tends to want to bounce up and down after being compressed.
Ia€™m going to use pictures as much as possible as I think it makes it much easier to understand. To compress the damper you would push the long rod (known as the a€?damper roda€™) into the larger cylinder body(often known as the damper(even though a damper is really the damper rod as well) or cartridge). Note the spring is compressed and the damper rod has been pushed down into the damper body; the cartridge. When you push the damper rod down, the piston and damper rod are trying to move down in the cartridge, so oil has to get from below the piston to above; it flows through the ports in the direction of the red arrows. This is your damping; you can compress the damper or suspension unit up to a certain speed, after that speed you wona€™t be able to make it accelerate any faster.
But in real world applications compression damping and rebound damping need to be quite different, typically by a factor of three! Actually varying the size of the ports in the piston would be more or less impossible, the solution is to use shims!
Note the stack in your dirtbikea€™s suspension will probably have a few more shims then this one.

The top of the piston where we have mounted the compression stack is known as the a€?compression sidea€™, likewise the bottom of this piston would be known as the rebound side, where the rebound stack would be mounted, but we arena€™t dealing with that just yet. However at higher shaft speeds more and more oil wants to flow through so the shims need to be deflected more and more, the deflection of the shims gets increasingly more difficult as they are bent more and more.
The centre hole diameter is ignored, then you have the a€?shim diametera€™.a€™shim thicknessa€™) a certain amount. It functions exactly the same as the piston ring in your engine.) Now you may have noticed a big problem with our piston from above. Ia€™ve put the spring seat and preload nuts onto this picture just to show where the spring is and how it a€?connectsa€™ to the damper.
It is basically a very thick balloon which is filled with Nitrogen (Nitrogen is used because it doesna€™t expand or compress with changes in temperature like air would). Whereas if the bypass is made large it will have an effect at high shaft speeds and allow adjustability but at slower speeds it will come to a point where oil only flows through the bypass and will not need to go through the piston and shim stacks, bypassing them entirely.
You can see this damping unit in the above picture, it is known as the compression adjuster. The oil obviously cana€™t flow through the red ports as these are blocked on the right hand side by the shim stack so it must flow through the yellow ports. The first which I described earlier is where the piston on the end of the damping rod is forced through the oil, meaning the oil MUST pass through the ports in the piston if the rod is to move. Although it's not fully understood how fucoxanthin works, it appears to target a protein called UCP1 that increases the rate at which abdominal fat is burned. It's drastically changing these industries with more advanced fabrics, lighter and more funtional parts, more accurate tracking and motion sensors, and overall cooler customization. Whether it's my boyfriend coming over to cook with me, my mom visiting from Missouri or my best friend coming to spend the weekend with me to play in New York City, I literally ALWAYS have a meal in the fridge for 2 that only takes 30-45 minutes to whip up. And can you blame them for not caring when they know new members are taking them for joyride?
Since I'm the healthy one in my familia, they count on me to contribute an interesting veggie concoction that wows their taste buds. I caught the flu somewhere between rushing to shows and shaking hands with and hugging everyone. I've been to a few of their events, but this year's New York Fashion Week 2015 showcase was one of my favorites. Fashion is going sporty on NYFW catwalks and tech is catering more than ever to wellness conscious users.
Ia€™m doing it all in a 2015 Ford Explorer to celebrate Tri-State Forda€™s a€?Where To Now?a€? adventure and summer sweepstakes! My products have to be effective, easy to apply, fast working and light (on my shoulder, not just my face!).
It's challenging, modern, music-oriented, and doesn't follow all the yoga rules you're used to. Most people won't even notice you're wearing a tracker because it looks like a fancy bangle.
The lotus flower is now bold, proud and sharp looking, which I personally think translates better to fitness and sport. I learned a lot from them about Team SCA's voyage, race conditions and day to day life at sea during this gorgeous afternoon spent sailing on the Hudson River. I've been running long distances since highschool and to this day I'm still discovering new tricks for a smoother run.
Going to the Big Island this past February was my 3rd time back to the wonderous state and I used a new online travel guide service called Localfu to navigate my way around like a local. Even my hunky Australian officemate who is the epitome of a guy's guy goes to SoulCycle and has a ClassPass acount. The reason for this is when you press down on a spring it will compress, then return back up again (this returning is known as a€?reboundinga€™ in the suspension world), but your weight is still on it, so it will get to a certain point and start going down again. It is a bit difficult to explain damping if you have never seen a damper from your suspension.
So when you push the rod down into the damper some oil will be displaced because of the rod taking up the area it would have before, so some will squirt out the top of the cartridge. Obviously this works in the other direction; if you are pulling the damper rod up (or the spring is rebounding and pulling it up) the oil will have to flow through the ports in the direction of the yellow arrows, ie.
So to try and clarify this a bit; if you were to go over a small bump the damper would compress slowly and hence with no resistance, only the force of the spring would be slowing the compression. So what you could do to try and tune at what speed the damping cuts in is to change the size of the ports in the piston; bigger will flow more oil and allow greater shaft speeds (shaft speeds refer to the speed the damper rod and piston are moving at). A shim is basically a thin flexible washer that can be bent and will spring back to its original shape. The effect being that at slow shaft speeds you get a small amount of damping, then as the shaft speed increases so does the damping! The spring would sit on top of the spring seat, then the preload nuts are screwed down on top of it to hold it in place and compress it a small amount (known as a€?preloadinga€™ the spring. Earlier I said there was a gap around where the damper rod went into our damper but didna€™t really explain why; this is the reason, to allow a€?displaceda€™ oil out. When the shock begins to rebound again the bladder simply expands back to its original shape so the oil is back to the way it was. The main reason this would be a problem is small adjustments of the screw will have the desired small effect on a€?high speed dampinga€™ (ie. All rights reserved.All content on this website should be considered for entertainment purposes. As I get older, I realize how important it is to poke around and get the inside scoop instead of just taking things at face value.
It's really amazing to see all the companies being born out of these kind of technological advancements.
It's been a whirlwind of a month but I'm finally back at Mizzfit headquarters blogging about all my exciting Fall adventures. Ia€™ve worked really hard to get where I am, but if you had asked me years ago whether Ia€™d be in the drivera€™s seat of my own business and reporting on womena€™s health, Ia€™d think you were nuts. I worry that I won't have what I need and as a frugalista, I don't want to buy what I already own while away from home. Most importantly they have to feel good on and revitalize my skin, whether Ia€™m running to a workout or freshening up right after one.
It's simply amazing, so I was thrilled to see her join what has become a yogi cult favorite summer event.
But when it comes to fitness--my area of expertise--there's no fooling me or anyone else for that matter. She told me to choose my deodorant wisely because many popular brands pose health risks, especially to women. Check me out in Lacroix Sparkling Water's new campaign called "Start A Healthy Relationship", which can be seen on the Lacroix website and in several fitness & health publications like Oxygen Magazine.
This will continue a number of times depending on the spring and amount of weight put on it, ie. A damper is a bit like a foot pump in that if you push down on it slowly it moves down easily with little effort, but if you push harder it gets more and more difficult to push to a point where pushing any harder wona€™t increase the speed the pedal goes down at. Obviously there must be something in the damper to create the damping because the rod entering a cylinder of oil is not going to do very much (this isna€™t quite true but it can be ignored for now). However if you hit a big sharp bump the suspension and hence the damper would compress very quickly, however the speed with which it can compress is limited by the fact that the piston ports can only flow so much oil so the piston can only move so fast. This is actually what the Race Tech Gold Valves do, they have larger ports so more oil can flow through the piston, although there is a LOT more to this which I will probably cover later. For example when the suspension is compressing, as in the second part of the picture, oil wants to flow from beneath the piston to above. Of course having a hole in the top (or bottom in the case of a shock) of the damper will be no good because all the oil would simply pour onto the ground the first time the shock was compressed!
As I said before ita€™s important to remember there is NO air in the damper where the oil is, it is effectively filled to the brim with oil, including into the reservoir around the outside of the bladder, not inside the bladder of course as it is filled with pressurised Nitrogen. So the oil cana€™t flow down the yellow ports in the piston as they are covered on the left hand side by a a€?check platea€™ (more on this later) but it can flow through the red coloured ports as they are open on the left hand side; these are the compression damping ports.
It is basically a washer (known as a a€?check platea€™) sitting up against the piston with a light spring holding it there, so it blocks oil flowing into the ports in one direction but the light spring allows the washer move back out of the way for the other direction! So I've whipped out a larger magnifying glass (aka camera and corresponding film team) and started doing a lot more poking around than usual.
I take a lot of criticism for being an outspoken Republican (I'm NOT anti-gay marriage or pro-life though), for wearing waist trainers and even for making a living off of social media. That being said, I was pretty excited to see which brands would be making their debut at TechStyleNYC! If you live on the West Coast, keep reading because I have details on an amazing fit event happening out there as well. They either burnt out or broke after 1 drop and then it was back to the Apple store for a new one. Find out what's in store for you and please check out this Facebook Invitation (where I'd love for you to RSVP).
I want you to be informed on all the possibilities of fitness instead of believing bogus stories that discourage you. My aunt is no stranger to disease as a survivor of Melanoma tumors and having recently lost her beloved husband to Esophageal cancer, so I decided to take heed and do a little research of my own. Or another analogy Germany suggested is damping is similar to walking through water; if you dona€™t make too much effort and walk slowly it will be easy enough to move, however if you start to make a lot of effort and try to move fast it becomes very difficult and you wona€™t really go much faster. Now if you were to push the rod down a bit then pull it back up again you would again feel the damping effect but in the opposite direction. Another way of thinking of this, which is a bit more confusing, but more correct, is that when the damper rod and piston are moving DOWN, oil pressure builds up in front of the piston and decreases behind it and because there is a passage between these two different pressure areas they will naturally try to equalise, so oil will flow from below the piston to above it.
Note the way the force required to deflect the shim increases exponentially with the amount the shim is deflected.
So something different needs to be done or our suspension will compress but never rebound again! We dona€™t want the rebound stack coming into play here, only the compression stack (the one on top of the piston), however we do want oil to flow from below to above. Youa€™ll note in the above picture there is a seal at the bottom of the damper body that seals against the damper rod (aka shock shaft) and keeps the oil inside the damper, so if you tried to compress the above damper the damper rod would try to move into the damper and displace oil but the seal prevents the oil escaping so the damper rod simply couldna€™t be moved! We need to be able to adjust the amount of oil that can flow through this bypass so a long screw is put up the centre of the shock shaft from below, this is shown in pink.
There is only one practical solution and that is to leave the bypass relatively small so it only really affects low speed damping, hence this becomes a a€?low speed damping adjustera€™ or just a€?low speed adjustera€™. Oil can also flow through a bypass (just like the one up the centre of the damper rod) through the centre which is controlled by another clicker type screw, shown in pink and blue.
So when the oil tries to come from the right hand side it easily pushes the a€?check platea€™ out of the way and flows through unimpeded! The damping rod is entering a sealed cartridge, and seems as oil can not be compressed some of the oil has to make way for the damper rod or it would be impossible for the rod to enter any further (causing hydraulic lock). Even if it doesn't (and if so, I'm jealous that you've mastered being a sane packer), I think this tip might come in handy.
Many thanks to Altchek MD for all the attention and for making my skin look so great at 36 years old.
I'm a hustler and a dreamer, which means I'm constantly working to grow my company and my career as a TV host.
This usually happens when the spring is rebounding (returning to its full length) so is known as the rebound damping.
Also when we get oil flowing from the top to bottom we are going to want to add some form of rebound damping. This might be hard to visualise without seeing an actual piston but the red and yellow above represent ports through the piston just as the green did before, but now youa€™ll notice that oil can only really flow through them one way; one direction the oil can flow and deflect the shims out of the way, but the other direction the shims block the entrance to the ports and prevent flow as the shims cana€™t be bent that direction as they are up against the piston! If you pressed hard enough you would eventually blow the seal out altogether or cause the damper to explode under the pressure. Screwing this screw in (clockwise) screws it further up into the shock shaft and simply blocks more of the passage, restricting oil flow. Now the second problem is that as I said oil will flow through this bypass when the shock both compresses and rebounds, hence changing the adjuster screw is going to affect both compression AND rebound damping together.
So when the shock compresses slowly (low speed) a small amount of oil will want to get by, this will simply go through the bypass (the low pressure of the oil isna€™t strong enough to bend the shims yet).
So there is basically NO rebound damping provided by this compression adjuster as there is no real restriction to the oil flowing back during the time the shock is rebounding. People are always judging but that's OK, I enjoy the path less traveled if it sparks my curiosity. Around the time I turned 12, my dad took me to get a "Mariah Carey" perm because I wanted Mariah's exact hair from her music video Someday. You'll eventually find yourself clicking on every square on his instagram profile much like I did. Ia€™m a sleeveless-outfit-kind-of-girl and my issue is finding a bra that makes the area where my underarm and side boob meet look shapely. If you had a bike that just had springs for suspension the first problem is, without having a VERY stiff spring, the suspension would bottom (ie. Right so suppose we add something like our foot pump to the spring only suspension from before? So again we are going to use a shim stack, but this time it is going to be placed on the bottom of the piston. So taking the suspension compressing, oil will not be able to flow up the yellow port as the rebound (shim) stack is blocking its entrance so instead it will flow up the red port and cause the compression stack to deflect!
So we need to allow the displaced oil escape from the damper but not just pour onto the ground, it needs to go back into the damper when it rebounds. Also the bypass that was added to allow low speed compression damping has no effect during rebound because the oil is free to flow as much as it wants through the piston and by the check valve. We added the bladder and compressible Nitrogen earlier to give this oil somewhere to go and we just added the compression adjuster which the displaced oil will have to flow through before it can get into the reservoir containing the bladder, creating damping. Ita€™s frustrating when you work out as much as I do to maintain an athletic physique, to look in the mirror and spot a bulge protruding from under your arm! I discovered there's a lot out there in the world of iPhone cases, and with a brand new iPhone 6 on my hands, I began to test. Now we have a way of slowing the compression of the spring so we can run quite a soft spring but not have it bottoming really easily because the damper simply wona€™t allow the spring compress too quickly. For convenience this blue screw will actually be found on the side of the clevis (lower shock mount) on most shocks but to keep the idea simple Ia€™ve stuck it on the bottom of the clevis for now. But remember before I said rebound damping is typically a lot stiffer then compression damping?
Now if the shock is compressed faster the bypass will not be big enough to flow all the oil so it will start to go through the red ports in the piston. The main problem though is that when you landed from a jump the suspension would compress, then the springs would push the bike back up very quickly, bouncing you back up into the air. So you can now have the suspension acting nice and soft (plush) over small bumps on the track while also being able to land from a big jump and not have the spring compress so fast that it bottoms. So compression damping and rebound damping have now been isolated; you can change the stiffness of the compression shim stack (ie. The screw is usually a special type that clicks as it rotates so you have some idea how much you have rotated it by, hence the reason these adjusters are often called a€?clickersa€™. This is how the rebound adjuster (clicker) manages to have most of its effect on rebound damping!
It will encounter a shim stack blocking its way which it needs to deflect (bend) to get by.
Whata€™s important to realise here is the piston on the damper rod with its shim stacks is providing its damping due to it moving through the oil and forcing oil through its ports, while the damping unit we are about to add is providing its damping by the displaced oil, two quite different ways. So I reached out to him to express my fandom and whadayaknow, he's the nicest guy on earth! You would then land again and the same thing would happen, over and over, very like being on a pogo stick. There is also a spring up against this shim stack to effectively control when it starts to bend and let oil by.
The next problem is the spring rebounding (returning after being compressed) and launching the bike back off the ground. The bike would be almost unrideable; every little bump you hit would send the bike hopping up into the air. The stiffness of this spring is controlled by compressing it a bit, which is done by an external hex nut on the shock.
So we need some way to control how fast the spring compresses and some way to control how fast the spring rebounds (returns). Slowing how fast the spring compresses will stop it from bottoming easily and slowing how fast it rebounds will stop the bike getting launched back into the air and if you slow it enough the bounce effect will also be stopped. So when the spring is rebounding, the damper is slowing and controlling it just like when it compresses.
So oil will only flow by this shim stack at high speeds because at lower speeds the oil will be flowing through the bypass and wona€™t have the pressure to deflect the shim stack out of its way, hence adjusting the stiffness of the spring is effectively changing the compression damping only at higher shaft speeds, hence it is a high speed compression adjuster!
Just for completeness Ia€™ll explain what would happen if you had just damping for your suspension. Well without the spring to support your weight as soon as you would take the bike off its stand the suspension would just compress slowly to fully compressed and stay there. This is much like if you were to just lie on top of the water(assuming your lungs were empty so you werena€™t floating ), you would just slowing sink to the bottom and stay there.

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