Hello From Montreal – Part 2 – A Comfortable Ride In The Train And First Impressions

Article by Susanne Pacher

Susanne Pacher is the publisher of Travel and Transitions (, a popular web portal for unconventional travel & cross-cultural connections. Check out our brand new section featuring FREE ebooks about travel.

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Infiniti part is long lasting

Article by Tim Johrer

Tim Johrer has a special interest towards luxury cars and knows that the level of class defines luxury cars.For more information related to Infiniti,Infiniti New York,Infiniti Nassau,Infiniti part,infiniti Bronx,infinti QX56,long island infiniti visit <a href=”http://www.infinitiofman

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Identity Theft PROOF in 60 Minutes or Less (Part 1 of 2)

Article by Sean Matteson

The FBI has called it “The fastest growing crime in America.” Close to 10 million Americans every year are victimized by it and the costs are estimated at 50 billion dollars annually. Many criminals get off easy while the victims spend years working to restore their damaged credit reports and reputations. Worse yet, there seems to be no end in sight.

“The popularity of the crime is simply growing faster than the solutions to stop it” many experts conclude. The task of recovery is so time consuming and tedious, multiple states have resorted to creating “Identity Theft Passports” for victims in an attempt to ease the pain for them as they endure the lengthy and frustrating clean up process.

By the end of this article I will share with you the secrets of making yourself virtually identity theft proof in 60 minutes or less (for free). I use the term “secrets” because less than 1% of the country are aware of these techniques (let alone practicing them).

If Americans took these preventative steps up to 99% of all identity theft would be eliminated. However, “why” this beneficial approach is not being made common knowledge in the mainstream media is something I will not disclose in this article (more on that another time). For the moment I believe the biggest crime one can commit is to not share this information with their friends and family (by the end of this article you will understand why).

Unlike other authors covering this subject I will not insult your intelligence by sharing common sense tips like “Don’t carry your SSN Card or ATM PIN# in your wallet or purse” or “Keep all data sensitive documents like credit card and bank statements locked up in your home or office”. This is elementary advice at best. The key to protecting yourself from identity theft is to look at what the masses are doing and then do the opposite (to say the least).

Almost 70% of Americans are now shredding all their mail and documents and many are even subscribing to credit monitoring services or buying identity theft insurance in an attempt to protect themselves from becoming victims. While this is better than doing nothing it’s a far cry from TRUE security.

Study The Past To Predict The Future

Contrary to popular belief statistics show the majority of identity theft does NOT result from the internet as most consumers have been led to believe. In fact, less than 10% of identity theft cases (where data compromise can be determined) originated online. Consumers themselves are the ones detecting the breaches almost 50% of the time. In nearly 40% of cases the criminal was someone who was in close contact with the victim (friend, relative, neighbor, coworker, in-home employee, waiter/waitress or financial institution employee). In then end, nearly one third of identity theft cases come from a stolen wallet/purse, checkbook or credit card.

More interesting, the age of the primary victim has lowered. If you are between the age of 25 to 34 you are now the largest target for the crime (65+ has become the smallest). The bad news is that while identity theft nationwide is on the decline (8.9 million victims last year down from 9.3 million in 2005) the dollar amount per victim is going up (,383 last year, up from ,885 in 2005) and so are the number of hours victims spend cleaning up the mess (40+ hours last year, up from 28 hours in 2005).

We’ve all heard the saying “An ounce of prevention is worth a pound of cure”. Yet, no one is practicing it in the pandemic of identity theft. Credit monitoring is nice but only 11% of consumers ever catch identity theft through this means. Identity Theft Insurance (according to many experts) is even more of a hoax. A product marketed by playing on the fears of American consumers which does nothing more than assist them in cleaning up the mess only AFTER their identity has been stolen.

A Different Approach

The following is a completely different approach to preventing and protecting yourself from identity theft. It is based on the reality that we live in a world now where there is zero privacy of personal data. Meaning that your name, address, phone number, social security number, date of birth (even your mothers maiden name) can be obtained by ANYONE for a fee.

If you’re one who feels this is paranoid thinking let me tell you about Amy Boyer. In 1999 Miss Boyer had an old high school classmate (Liam Youens) come back into her life many years later. Mr. Youens got a hold of Amy’s social security number and other personal info after paying Docusearch Inc. 0. After Youens shot Miss Boyer to death he then turned the gun on himself. Today the company tells visitors to its website that “not all searches are available to the public” and some are reserved for the investigative and legal industry. How’s that for homeland security?

With this “different” approach we break down identity theft into two distinct categories. 1.) Basic Identity Theft, and 2.) Credit Hijacking. By definition “Basic Identity Theft” is when the perpetrator steals your identity and then uses it to obtain NEW credit accounts for their personal gain. “Credit Hijacking” falls under a criminal stealing your identity in order to access and use your EXISTING credit accounts. Each type of fraud is different and therefore so is your plan of defense.

The “CREDIT SECRETS BIBLE” has been in print since 1994 and is published by Consumer Publishing Group. For more information on the “CREDIT SECRETS BIBLE” you may visit:

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Last-Minute Ideas For Homemade Dog Costumes – Part I

Are you ready to start the party and forgot just one little thing – to dress up your pooch, so that he can enjoy and have fun, too?! Here is a quick and easy last-minute dog costume idea!

Please think safety when dressing up your dog in homemade pet costumes. The costume should fit neither too tight, so your dog’s movements are not confined, nor too loose, so he does not trip over the costume. Not all dogs are fine with wearing a costume, so if your dog does not like it, take off the costume immediately.

This is the easiest homemade dog costume possible, because all you need is:

a T-Shirt that you are willing to sacrifice for your dog (for a smaller dog you may use your child’s T-shirt);
a needle and a thread;
a few safety pins for tailoring;
your dog.

Time required: 15 minutes (excluding time required for choosing the T-shirt).

Instructions on how to make dog costume:

The front of the T-shirt goes on the dog’s back, so choose the shirt and decorations on it accordingly.

The easiest way to tailor the shirt is to have your dog standing up right and to put the shirt on the dog.

Front paws go through the sleeves and decorations go on the dog’s back. It is likely that your shirt would be too large on your dog, so note any excessive parts and pin them down. You will cut them off later. Leave some space at the bottom of the shirt so your dog can relieve himself and not dirty the costume.

Take off the shirt (after you’ve pinned excessive parts, the shirt should still come off easily). Adjust safety pins as necessary and cut off excessive fabric.

Turn your shirt and hand-sew the two parts together. You can even use sewing machine, if you like. Turn back. Your one of homemade pet costumes is ready and now you can get the party started!

Julie Morgan is a contributing author for pet apparel sew-it-yourself website that provides a wealth of useful tips, ideas, samples, photos and pet apparel sewing patterns for creating fun, unique and simply adorable homemade pet costumes at home!

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12 Ways to Create Your Own Family Christmas Holiday Tradition – Part II

Family Christmas Holiday Tradition gives us freedom and guidance in a time that is otherwise hectic and stressful, and often unorganized. Tradition gives us a blueprint of how our family anticipates and loves the holiday season, what they expect, how they love to celebrate.

This is Part II of our Family Christmas Holiday Tradition. (Read Part I also for great holiday ideas.)

7. When the holiday draws nearer, we children got more and more excited. When we were high-spirited and tempestuous, mom just needed to say. “Look, an angle’s hair!” And we would look in awe and see really a golden hair. Little did we know that mom must have made some gift packages and the golden threat must have fallen on the floor. But for us children this was a sure sign that Christmas was near. Mom left signs of the coming holy night everywhere for us, so we would remember to be good, and patient, and kind. This made it easier for us children, who yearned for that long awaited Christmas Day!

8. Then, one day the wait was over – the 24th of December dawned. We children had to take a little afternoon nap – I am sure mom needed the time to make last adjustments to the Christmas tree and the arrangement of our Christmas presents. In Europe the Christmas tree is the highlight of the 24th. The tree is hidden from view for children, and for the first time seen in the holy night when the door to the Christmas room magically opens. The room is locked already the night before Christmas. We children were especially attentive – maybe we would hear a movement in the Christmas room – maybe an angle came by – or the Christkind personally – to bring presents!

9. The nap on the 24th was very hard for us kids. Who can sleep when such an excitement lies in the air? When we finally got up, we laid on our best clothes. Then mom came with the traditional Christmas storybook! It was a story of a little boy named Heinele, who’s mother had sent him out in rags into the bitter cold winter night to sell toys to the busy people on the streets – who rushed home to their family celebration without even noticing him. The boy went into the woods and as he looked in the snow – lonely and ice cold – he found the Golden Star of Christmas.

At the same time in heaven, the angles were hectic, looking for the Golden Star that Christkind had lost as it flew over the winter world on earth. Finally they found the frozen boy, holding the Golden Star tight in his hand. He was dead. They took the boy into heaven. Here it was warm. It gave plenty to eat, and Heinele was truly happy – probably for the first time in his young life. But the good boy, as he saw that his mother in the cold house down on earth was crying because her child did not come home, returned to earth to comfort his mom, bringing her true Christmas love. Love reigned over the joy and comfort of staying in heaven. A true sacrifice.

And while we children hang on every word that came from mom’s lips, suddenly – first faint but then louder – we heard the clear Christmas bell. It signaled that Christkind was here! We would rash to the Christmas room. The doors silently swung open. And we would stand there in awe, still and devout, our wide open eyes reflecting Christmas Spirit. The Christmas tree would stand in all its magic beauty – brightly shining with many real candles and magic stars. We would sing Christmas carols and dad would read the Christmas story from the Holy Bible.

Finally we children could rush to our Christmas presents – many big and little gift-wrapped boxes in all colors, decorated with beautiful ribbons and a fir twig on each gift box. We had each a little extra corner right under the Christmas tree, and close to the crib where Maria and Josef and the beautiful baby would remind us of the reason for our joy. To find our space, the packages had little cards with our names on them. And the Ah and Oh was great!

10. And mom did not forget the lonely people outside. She put a warm shining candle in each window to greet those who were lonely and cold this night.

11. The Christmas dinner was another highlight of the day. We had our traditional fish dinner with potato salad which I loved. The table was set with grace and glister. Each set had a mandarin that held a Christmas candle. Fir twigs were decorating the table. It was festive and the candle light reflected in our smiles!

12. The Midnight Christmas mass was for the older kids. I remember sitting in church and seeing the happy smiles on every face. This alone showed me that in this special night a miracle must have occurred. I could see the new hat, the new shawl, new boots that people were wearing. Everyone had something new this night. And if it was not a new piece of cloth, it was the renewed hope and light in their heart that held the promise that life is good and all is well, no matter the life circumstances.

Today I am old. My children are out of the house and I am alone again. But at Christmas time, I still remember my family’s holiday tradition: the haunting scent of Christmas; the dazzling light that lightens the eye that looks into the world with hope; music and laughter that fills the hearts and the room at Christmas eve. I thank my parents for the wonderful Christmas tradition that they had given us – a tradition that lives on …

When Christmas holiday draws near, don’t let yourself be burdened by stressful last minute holiday preparations. Follow your time proven family holiday tradition – and if you don’t have a holiday tradition yet, manifest your own! Utilize some of the suggestions I shared with you from our own family Christmas holiday tradition.

Maria Schasteen is editor of, Nature’s Most Trusted Therapeutic-Grade Essential Oils Store. Look for Christmas Spirit, Joy, and Essence of the Season to support your Christmas holiday tradition because scents stay with us forever.

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Best Ball Handling Drills, part 2

If you have just arrived in this series of better basketball drills, please go back to the first article to see day one of an excellent ball handling program I put together. This program just takes five days, and the ball handling workouts it uses really helps you improve your ball handling skills. If you are curious, I got most of these drills from the Effective Ball Handling Program, which is by far the most helpful program I have found to help me improve my ball handling skills. Check it out here, at Effective Ball Handling Program. Now for day two of the drills:

10 Minutes:

Starting at the baseline, dribble the ball between your legs all the way to half court. Pass the ball from your left hand to your right while dribbling under your left leg, then alternate. If you mess up, just pick up where you left off. Do this to halfcourt and back for 10 minutes. 20 Minutes:

Hold the ball in front of you and pass it from hand to hand using only your fingertips. Start passing the ball from hand to hand at waist level, then work your way up so that you are passing it back and forth at eye level. Remember, only use your fingertips to pass back and forth, as this will help you develop the fingertip control you need to dribble well. Do this for 8 minutes and pause for a 2 minute break, then repeat.

This entire day’s workouts should take you about thirty minutes. After you finish, please spend a little bit of time working on your jump shot or working on some other aspect of your game besides ball handling. Although these drills are great and help you see major improvement relatively quickly, they still take work. Keep practicing, and good luck!


Jason Gibson of

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12 Ways to Create Your Own Family Christmas Holiday Tradition – Part I

Family Christmas Holiday Tradition gives us freedom and guidance in a time that is otherwise hectic and stressful, and often unorganized. Tradition gives us a blueprint of how our family anticipates and loves the holiday season, what they expect, how they love to celebrate.

Tradition gives us the opportunity to lay out our Christmas holiday activities well in advance. We can prepare a plan of action, and organize our holiday events using a true and proven site map. That takes off stress from last minute activities, e.g., the frantic search for needed holiday decor, or the headache of coming up with the right holiday menu.

But what shall we do, if our family does not have a Christmas holiday tradition yet? Simply, we create our own tradition. Let’s open the music box of our own childhood memories. What was it that made Christmas holidays so special? Was it the heavenly scent of cinnamon, orange and fir, all woven into the air in a potpourri of Christmas promise? Or do we remember mother’s Christmas story at candlelight? Was it the holiday music that touched our heart? With our own Christmas holiday memories at heart, let’s manifest our own family Christmas tradition! Here are twelve ways!

1. Build the excitement and joy up in your and your family’s heart. Start by decorating your home to invite Christmas promise into your family’s life. My mother used to decorate every picture in our home with a little fresh and wonderfully smelling fir twig. When we saw that mother was preparing for the holidays, excitement built up in our lives.

2. On December 1st, we brought in a fir wreath with four candles. Often three of those candles were purple, but one was pink. Living through the first two weeks, we children were eagerly looking forward to the third Sunday when the pink candle of Joy and anticipation was lit.

3. Of course, we had an Advent calendar and one of us was allowed to open a window each day. This meant that we children went to great length to ensure that we were good kids – cleaning up our rooms, removing the trash, washing the dishes, etc. – so every one of us got a turn to open a window.

4. It was custom that a Madonna statue was carried from house to house in memory of Maria’s search for a place to give birth to her child. So when it was our turn to open our family door and heart to Maria, our mother would bathe the room in warm, gentle candle light. We sang the old carols and prayed. It was an honor to accommodate the statue for one night, and every family tried to prepare a special welcome.

5. On the 4th of December, mom would bring in St. Barbara twigs from the garden. These cherry twigs, now brown and barren, will open their blossoms in the holy night. We watched the Barbara twigs carefully every day with excitement and wonder. Because out of these seemingly dead brown twigs, soon little green leaves would develop in the warm family room.

6. The 6th of December was St. Nicolas Day. That was a day of joy for children. In the window we would find a red crackling plastic sack with apples, mandarins, nuts and chocolate. But in our family it was also tradition that St. Nicolas would visit in person. I remember one special visit, when St. Nicolas admonished my little brother who was very bad to me at the time. The little guy did not know that anyone would know – especially not St. Nicolas, the old wise man with the sparkling eyes and the long white beard, who supposedly came directly from heaven into our home. From that day one, my little brother did not bother me ever again. I guess he learned his lesson.

This ends Part I of our Family Christmas Holiday Traditions. Be sure to read Part II also. We’ll discuss the traditional Christmas celebration, share a beautiful and moving Christmas story, and much more.

When Christmas holiday draws near, don’t let yourself be burdened by stressful last minute holiday preparations. Follow your time proven family holiday tradition – and if you don’t have a holiday tradition yet, manifest your own! Utilize some of the suggestions I shared with you from our own family Christmas holiday tradition.

Maria Schasteen is editor of, Nature’s Most Trusted Therapeutic-Grade Essential Oils Store. Look for Christmas Spirit, Joy, and Essence of the Season to support your Christmas holiday tradition because scents stay with us forever.

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In Pursuit of Perfection part III

Let us diligently train the external factors. This will help us develop power. This is not just physical power, but strength that may help us walk the path of truth. Let our inner hopes, then, shine through.

Nonetheless, I will detail a few ideas for external training. The following routine is just an outline. Feel free to adjust this routine to suit personal goals & concerns. Also, one may instead use the Pavel’s Ladder method and/or a push/pull routine for one’s exercises of choice.

Warmup routine:
5 minutes of stretching
3 minute round of skipping rope
1 minute of pushups
3 minute round of skipping rope
1 minute of crunches
3 minute round of skipping rope
1 minute of squats
Take a water break

High intensity interval training routine
The idea is to supercharge your running routine by sprinting, then jogging, then sprinting, and so forth. Highly useful in losing excess fat (and therefore toning up) as well as building your overall cardio. Also, in any form of fighting, one needs both long term endurance and quick bursts. No matter how tired one gets, one should always have that one last burst.

One way to start H.I.I.T. is to begin with a four minute cycle. Sprint for 30 seconds, and then jog for 30 seconds, four times. Each week, one may add a sprint and a jog to the routine. Work up to doing 15 minutes or more of H.I.I.T.

This routine may be done every day that you are working out. However, it is recommended to have a nutritious, high-protein drink and “power snack” (such as a fruit or granola bar) after H.I.I.T. Also, after doing H.I.I.T., rest at least two hours before heavy weight lifting. On other workout days, rest at least half an hour before beginning another routine. However, be sure to consult your own age and health, as well as a local fitness instructor, to help design a well-rounded plan.

Martial arts routine:
Personalized variations of this routine may be performed every day that you are working out. However, after completing your martial arts routine, get at least one hour of rest and a nutritious “power snack” before performing a heavy routine with a weight bar.

Three 3 minute rounds of shadow boxing with one minute of rest between rounds.
Three 3 minute rounds of heavy bag work with one minute of rest between rounds.
Three 3 minute rounds of speed bag with one minute of rest between rounds.
Three 3 minute rounds of partner shadow boxing. One minute of rest between rounds.
Three 3 minute rounds of partner pad work. One minute rest between rounds.
Two or three minutes of slow stretching and breathing, then take a water break.

Three 3 minute rounds of light boxing with a partner, or three 3 to 5 minute rounds of light sparring using MMA rules. Use the appropriate equipment. One minute rest between rounds.

Three 5 minute rounds of grappling with a partner. One minute rest between rounds.
Two or three minutes of slow stretch and breathing, then take a water break.

Depending on your goals, add additional rounds of one or more of the above. Do not forget water breaks every several rounds.

Body weight conditioning routine #1 – Upper body:
This routine may be performed every day that you are working out. On days when you are doing a heavy weight routine with a weight bar, complete this routine first as a warm up for your muscles. One minute rest between rest between each exercise, and each set.

One minute rest between each exercise, and each set. Once you have mastered these exercises, no longer perform knuckle or regular pushups, and slowly increase the number of reps and sets for the other two types of pushups.

Knuckle or regular pushups – until failure.

Incline pushups – one set of 25 to 50 incline pushups with your feet posted up at a 45 degree angle.

One armed pushups – one set of 10 per arm. Build up to doing at least two sets of 20 per arm.

Two sets of 10, then pull-ups until failure

One minute rest between each exercise, and each set.

Incline sit-ups – Perform 2 sets of 10. Eventually build up to doing at least 3 sets of 15.

Crunches – perform 25-50. Only the shoulders should be raised off the floor, as you breathe out and tense the upper abs, and then relax. A light to medium weight held slightly above the chest may be used to provide resistance. Build up to doing at least 3 sets of 25.

Double ended crunches – pull your knees as close as possible to your chest as you perform a crunch. Perform this 25 times.

Six inches
Lay your back flat on your exercise area. Your palms should be also flat on the ground, with your legs straight out and knees locked. Slowly raise your feet to 6 inches off the ground. If new to Six inches, keep your feet in this position for intervals of 30 seconds until you have held the position for a total of 2 minutes. Slowly build the intervals until you are able to hold the position for the entire 2 minutes without dropping your feet. Bruce Lee would commonly hold this position for 45 minutes while watching a television program!

Body weight conditioning routine #2 – Legs:
This routine should be only be performed on days that you are not doing a heavy weight routine with a weight bar. I personally recommend performing this routine after your martial arts workout. Be sure to eat a moderately sized, nutritious, high protein meal after this routine. One minute rest between each exercise, and each set.

Squat kicks – squat as low as you possibly can, and as you come back up, perform a front snap kick. Alternate legs with each repetition. One set of 20.

One legged squats – use a door or wall to assist balance. However, one should try to maintain balance during this exercise without relying too much on objects. To perform this exercise, one may place one leg in front of or behind the body (depending on what one feels more comfortable with) and squat with the other leg. At least one set of 10 each leg. Once proficient with one legged squats, add a dumbbell.

Normal squats – One set of 20, a set of 40, then perform squats until failure.

Horse stance training – sit deep in a very wide horse stance. To add difficulty, one may practice strikes, perform calf raises in this stance, and/or add two dumbbells (which may be balanced on the upper thighs, which should be perpendicular to the floor). Without weights, try to hold the horse for at least several minutes. With weights, try at least two minutes total (even if one has to do this exercise for one minute, rest, then go for the second minute).

Ankle weights may be used to provide resistance for the next three exercises.

Bear crawls – get on hands and feet, with the body close to the floor (knees and elbows should be bent). Move forward swiftly  while staying low. Choose an area (20 to 50 feet) to bear crawl across. Grass and matted floors are preferable. Bear crawling the length of it, and back, is a lap. Do 4 laps, or until failure.

Bunny hops – completely bend at the knees while keeping your back straight, and your hands up. Jump forward explosively from the ground. Tuck your feet back in as you jump, and land lightly. The goal is to perform bunny hops in quick succession. Grass and matted floors are preferable. However, if using sidewalks to bunny hop, use excellent running shoes and a bit of caution. Do at least 10 bunny hops. Eventually build up to bunny hopping the length of your choosing. Masahiko Kimura, the legendary Judo player, once bunny hopped a kilometer!

Duck walk – start in bunny hop position, but instead move one foot in front of the other without coming up at all. The goal is to move swiftly without dragging one’s feet, or losing balance. Do 3 laps of duck walking on grass or a matted area or until failure. One may also use a sidewalk to duck walk, but remember to take the same precautions.

Dumbbell routine – upper body
If necessary, start with light weights – 5 or 10 pounds. Exhale sharply when performing a repetition, and to inhale deeply in-between repetitions (or reps, for short). This routine should be performed 3 times a week, on the same days as heavy weight training with a weight bar.

Rows – these work arms and back. Best with two dumbbells, which should be placed beside one another, and within arm’s reach on the floor in front of you. A.) Start with your feet shoulder width apart, then lean forward and stretch down your right arm and grab the right dumbbell. Use your left hand and leg for support if needed. B.) Then, pull the right dumbbell up as you bend your arm back to waist level, and carefully lower the dumbbell back to the floor. This should be done quickly. C.) From there, grab the left dumbbell and perform the same exercise. Perform 2 sets of 25.

Weighted shoulder shrugs – perform at least one set of 10 each.

Dumbbell curls – best done sitting, so as to enforce proper technique.

Dumbbell flies – Then lay flat on your back on a weight bench, with your feet planted on the floor. The dumbbells should be placed within arm’s reach, one beside each arm. Grasp both dumbbells from under – palms facing up. Instead of a curl-like motion, keep the elbows mostly locked, and squeeze your arms close enough together that the dumbbells touch. Perform one set of 10, then perform until failure.

Dumbbell routine – legs
If necessary, start with light weights – 5 or 10 pounds. Remember proper breathing during reps. This routine should be performed 3 times a week, on days when not doing heavy weight training with a weight bar.

Weighted calf raises and squats – at least one set of 10 each.

Weighted one legged squats – at least one set of 10 per side.

Weighted horse stance – at least one minute in deep horse stance with a dumbbells resting on each thigh, placed near the hip. Hold the dumbbells in place with your hands as necessary. Build up to using heavier dumbbells and longer intervals.

Weight bar routine
Only perform this routine three days a week so as to give your upper body enough time to recuperate. Remember to maintain a healthy, high protein diet. Creatine supplements and fruits are highly recommended.

Power cleans – start with light weight on the bar at first to practice the technique. The bar should be a few inches in front of your toes. Bend your knees slightly, and bend over to grasp the bar, with palms facing the floor. Your hands should be outside of your knees. Jump with an exploding movement as you jerk the weight upwards. As you do this, allow your elbows to bend in front of the body and the hands to come to shoulder level. Also, the knees should bend deeply as you land. Basically, you will be landing under the weight.

Put enough weight on the bar that you will not be able to perform more than 12 power cleans. If you are unable to perform 10, then you are using too much weight. Once you have completed 10 to 12 bench presses, take a one minute rest. Add enough weight such that you will be able to perform 8 to 10 reps.

Weighted jumping jacks – With palms facing down, pick up the bar and raise it to chest level, and bend deeply at the knees (it should look as if you just performed a power clean). Jump your feet outwards widely while quickly pressing the weight over the head. Then jump the feet back in as you bring the bar back to chest level. That is one repetition. Put enough weight on the bar that you will be able to perform 8 to 10 reps.

Military presses – With palms facing down, pick up the bar and lift it above your head. Lower the bar so as to let it almost completely rest on neck and shoulders. Slowly press the bar upwards above the head. That is one repetition. Perform at least one set of 10.

Dead lifts – At least one set of 10 at 2/3rd of your max.

Bench presses – Always take at least a one minute rest between sets. If you are toning and / or building stamina, put enough weight on the bar that you will not be able to perform more than 15 bench presses. If you are unable to perform 12, then you are using too much weight. Take at least a one minute rest between sets. Complete 12 to 15 for the first set, and rest. Add enough weight such that you will be able to perform 10 to 12. Complete this second set, and rest. Add such weight that you can perform 8 to 10. Complete your third set, and rest. Add a few more light sets as needed.

If you are lifting heavy – for size and/or strength – you may not want to perform more than 3 or 4 sets. Your first set should be enough weight such that can perform 6-8 or 10-12, depending upon your goals. Your following sets should move up in weight such that you will perform a few less reps per set. Take a 2 to 3 minute break if needed between sets.

For the advanced level, I recommend trying the cluster flux routine.

“Strength comes from health, speed comes from efforts, technique comes from experience, will power comes from faith, serenity comes from old knowledge, progress comes from new knowledge – today is now!” – Peter Urban, founder of American Goju-ryu Karate

This article is a part of the author’s concise guide to karate. Be sure to visit Johnston Karate Home Page to view the guide as well as many other free resources.

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