How to make a gentle and skin-loving Bastille soap

Hi, and thanks for joining me on this cold process episode. Today I’ll be showing you how to make a gentle and skin-loving soap. It’s made with carrot puree and buttermilk. I got this baby bastille recipe from Alina from Dobre Mylo and we featured it on It’s great for dry, sensitive skin or delicate skin.

What does bastille mean? Bastille is a term used by soapers and it references any soap that’s made with 70% olive oil or more. Traditionally, castile soap refers to any soap made with 100% olive oil. Soap made with a lot of olive oil is extremely gentle to skin but it doesn’t have the most copious large lather.

So for this bar we’ve added just a little bit of coconut oil to help with firmness and lather. If you’ve never made cold process soap before there are some serious safety considerations to take into account. Follow this link to be taken to my cold process basic series on Soap Queen TV or read the first chapter on lye safety in my Soap Crafting book. It’s important to get a few recipes under your belt before you try this more advanced technique.

Before we get started, let’s review the basics about using milk in cold process soap. Milk such as buttermilk, coconut milk, etc., adds lots of extra moisturizing properties to your soap and it’s great from a marketing standpoint. Milk can actually replace up to 100% of the water in your cold process recipe. But it’s not quite that simple.

When sodium hydroxide, or lye, is introduced to milk it can scorch the milk and smell pretty awful and change color. Scorched milk still makes great soap but that color change can really affect your design. To see examples of this color change check out the Goat Milk Soap video on Soap Queen TV for an in-depth explanation of making milk soap. There’s also a book on making milk soap on that has 10 detailed recipes, including photos. My favorite way to prevent milk from scorching is to freeze the milk 24 hours ahead of time before adding the lye to it. Another important part of this recipe is the carrot puree.

Be sure to use a carrot puree that doesn’t have any additives, it’s just carrots and water. It makes your soap a beautiful creamy yellow, all the way up to orange, color depending on the type of carrot puree you’re using. To give the soap a very soft scent, I’m using Lavender 40/42 Essential Oil. This is completely optional, and if you are making the soap for babies or for someone that you know has sensitive skin, you might consider leaving out the essential oil.

To make the soap we need to prep our ingredients. Measure out 2.5 ounces of the carrot puree and set it aside. Weigh out 1.5 ounces of Lavender Essential Oil, if you’re using the essential oil.

Make sure to place the essential oil in a glass container and not in a plastic container because essential oils can eat through plastic, making a mess of your countertop. Let’s get all these buttermilk ice cubes out of our molds and popping it out. These little marble molds come from And aren’t they cute? Notice that I’ve got my container in an ice bath.

This will help to keep the entire temperature down a little bit more when I’m adding the sodium hydroxide. Now it’s time to suit up for safety. I am soaping in a very well ventilated area and there are no children and no pets anywhere near me.

In addition to that, I’ve got long sleeves on, long pants on, close-toed shoes, putting on my gloves, and the last essential step is the goggles. Slowly begin adding the sodium hydroxide to your buttermilk. The key for this is slow, slow, slow. If you add it too quickly, your milk will scorch. Keep stirring and make sure that while you’re stirring you’re checking periodically to ensure that each little bit of lye has fully, fully dissolved.

This entire entire process can take up to 10 minutes, so be sure you have patience. Adding the lye slowly helps keep the buttermilk temperature nice and cool. Continue to add the lye until all of the lye is fully dissolved. You may start to smell somewhat of an ammonia smell. Don’t worry, this goes away within 5 to 7 days of making the soap.

If you notice your mixture is starting to harden up or thicken up just a little bit, don’t worry. That’s just the fat proteins mixing with the sodium hydroxide, totally normal. Because we’re working with a silicone mold, adding sodium lactate to the lye/milk mixture can really help decrease the amount of time that the soap needs to stay in the mold. The usage rate for sodium lactate is 1 teaspoon per pound of finished soap. So, for this recipe I’m going to add about 2 teaspoons. My olive oil and my coconut have already been weighed out and melted.

They are about 120 degrees. Take your stick blender, place it all the way at the bottom of your container. Burp it to make sure that there are no air bubbles trapped underneath that head and then gently pour your milk/lye mixture down the shaft of the stick blender and alternate pulsing the stick bender, using the stick blender also to stir the mixture. Eventually your soap will reach a light trace. Gently drizzle some soap on top. Are you seeing thin trailings?

If so, your soap has reached light trace and it’s ready to add your additives. Add your essential oil and the carrot puree. You can whisk this in or stick blend it in, depending on how thick your trace is, I’m going to stick blend.

I want the soap to have a fairly thick trace because I’d like to do a textured top. Stick blend just a little bit more and before turning on that stick blender, don’t forget to burp the stick blender to release any air bubbles. I want this soap batter to have a nice thick consistency, similar to pudding.

This texture looks perfect. Now I’m going to pour it into my mold. And, oh, gorgeous. Use a spoon or a spatula to scrape those last bits of soap out of the mold. Tap the mold firmly on the counter to release any bubbles from the batter.

Now let’s give the soap some texture. Using a spoon, just start to create waves. I like how it looks when I just kind of push it up like this on the sides, that’s kind of fun. You can even make waves by kind of doing this little plop or this little turn with your spoon. There is no right or wrong way to do this. You just want a gorgeous, interesting texture on top.

Once you’re happy with your design, spray a little bit of 99% isopropyl alcohol to help prevent soda ash and set this aside. Let your soap harden in the mold for at least a week. This soap actually contains so much olive oil that it takes a few extra days to come out of the mold. Are you ready to see this soap? I made this soap a week ago just so you could see how it looks. In order to release it gently pull away from the sides, then turn over.

Make sure that when you’re letting this airlock release that you’re not dropping the soap on the top because that’s where your pretty design is. So just pull it on the side, gorgeous. That looks so nice. Take a non-serrated knife and push firmly down to cut through. Wow. This turned out so beautifully on the inside and it smells really good, too.

I do notice that there’s an interesting kind of ring around the soap, that’s actually from the gel phase. If that happens to your soap, it will actually go away over the next 4 to 6 weeks. Allow this soap to harden and cure for 4 to 6 weeks before giving it away, or using it yourself, or selling it. Thanks for joining me on today’s episode of Soap Queen TV.

Until next time, happy soaping. Close-toed shoes, putting on my gloves, and the last essential step is the goggles.

Card Game Activity: Go Fish!

Hello, everyone! My name’s Cris. My name is Ana. And this is Great Ideas for Teachers and Students Subtitles are available in English and Portuguese. Subtitles are available in English and Portuguese. On today’s video we’re gonna teach you a card games you can play with your students.

Here’s an idea for you to review vocabulary and the simple present. For this game you’ll need a deck of cards. Let’s review the vocabulary for cards first, shall we?

This is a deck of cards. There are four suits: spades, diamonds, hearts and clubs. There are 13 cards in each suit. We have 9 number cards And there are 4 special cards: the ace, A, the jack, J, the queen, Q, and the king, K. There’s also a very special card: the joker. For this game, we don’t need the joker, so discard it. The name of the game is Go Fish.

The objective of the game is to make a group of four equal cards. So the students ask each other if they have a card. So for example, they say, do you have a 2?

If thestudent has the card, he has to give the first student the card. If he or she doesn’t have the card, he or she says, Go Fish! If the student makes the group of 4 equal cards, he lays down the cards. The winner isthe student who has the biggest number of groups of four cards.

The game ends when one of the students doesn’t have any more cards in his or her ends or when theteacher interrupts the game. Let’s demonstrate! Pedro, you’re the dealer. Please shuffle the cards. Okay OK, now deal 8 cards to each player.

Ooh, my cards are good. okay Ana, you start Pedro, do you have a queen? No, go fish. No, I don’t. Go fish.

No, I don’t. Go fish. Cris, do you have an 8? No, I don’t.

Go fish. Ana. Do you have a king? No, I don’t. Go fish. For more card games, navigate to this website.

Ana, do you have an 8? It’s my turn! oh Pedro, do you have a jack? No, I don’t. Go fish.

Ana, do you have an 8? No, I don’t. Go fish. Pedro, do you have a king? No, I don’t. Go fish.

Ana, your turn Pedro, do you have a 6? No, I don’t. Go fish.

Pedro, do you have a 7? No, I don’t. Go fish. Pedro, do you have a 6? No, I don’t. Go fish.

Ana, do you have an 8? Yes, here you are. okay I won! You can use a regular deck of cards or you can make your own deck to review any vocabulary you want. For example, with this deck of cards you can review the letters of the alphabet. Or with this one you can review animals.

While students are playing the game, they internalize the structure of the simple present, for example, do you have, and the answers, yes, I do, no, I don’t. Because they are entertained, and their objective is to win the game, they’re not paying attention to thestructure, so they really automatize the structure. They learn while they are playing and having fun. Well, we hope you have enjoyed playing cards with us. If you like this video, please hit the like button. And subscribe by hitting the red button.

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Betting, WCG and ProTips: The eSports Show

Good afternoon, good evening or good morning depending on where in the world you are watching. It’s time for baking, scalding and steaks… err, I mean streaks. I’m Luke “Dorjan” Kneller and this is the International eSports show. LemmingBake, OdemJam, Liberty Egg; League of Liberty team 1 and 2 were both disqualified from competing in the Russian Wargaming League’s season 3 finals for match fixing.

The information passed from the bookies shows that a few players from LOL Team 1 and 2 betted against themselves. Not surprisingly; they lost these matches… Four players from League of Liberty Team 1, including TpTp and Captain Streko and BYRANTINO from League of Liberty Team 2 are now banned from all Wargaming Leagues and events for the next two seasons. LOL Team 1 is moved to the Silver League and cannot be promoted for Season 4 plus they lose 75% of their winnings amounting to 1312 US dollars and LOL Team 2 loses the right to participate in the season 3 finals but gets to stay in the Golden League and lose 25% of their earnings amounting to 350 dollars. This completely ruins LOL Team 1’s chances of getting to the grand finals even though they were one of the favorites.

Lesson to learn from this? Betting is all good and fun if done sensibly but don’t bet against yourself; ever. Virtus-cake, Nod-pie, Olive-Ace Continuing the bad news; CEO of World Cyber Games Inc., Brad Lee, has announced that they have lost their sponsor and have therefore cancelled all future tournaments. WCG began in 2000 as the “World Cyber Game Challenge” sponsored by the Korean Ministry of Culture and Tourism and a high profile electronics company.

But after 14 years of successful competitions, things come to a close. Mr Lee makes clear that the brand name ‘WCG’ is still available for use, so there’s a silver lining to all this. PandaFace, Na`vi Tank, Syner-snack Some teams like hiding in Go4WoT; one such example is Virtus.Pro who renamed to Wild Boars just for this. Other teams, like DeNova have renamed to one of their sponsors instead.

So look closely when competing in Go4WoT and A-Series… you never know when a wild pro-team might appear. Also in A-Series; Freefall has at last been defeated by the LemmingTrain’s Super Pazie in a very tight match bringing their winning streak to an end at a total of 13, a record I don’t think anyone can break this season as it finishes in two weeks. Challenge accepted; next season of A-Series let’s see if we can get a higher streak as a collective community, OK? On that note I’ll wrap things up for today.

Let me know in the comments what is your longest win streak in A-Series or Team Battle mode; and don’t forget to leave your region at the same time. For this week’s ProTip we have the Comix from Team Efficiency from the Asian Region give you general team structure and game tips. See you next week. Hello everyone, I’m comix from Team Efficiency here to talk about general tips for Team Battles.

The DPS tournament teams came together to make a guide for the 7/42 battle format; brought to you by Deathskyz, Grivyn and myself. It’s linked in the description, but let me go over the main points The first thing to do with your 7 players is to split them into 3 groups: The Captain, otherwise known as the Battle Caller or FC, has the final say and commands the team during the battle. It is important that this person has the final say during battles as it’s too easy to get locked down in debates, the time for that is after the battle The second group are your main tier 8 players. They are the ones who must know what the Battle Caller expects from them. Initiative is the keyword here; every player must understand that the Caller is unable to see everything and each player must have the ability to be proactive and cooperate with their team. The last role assigned to your remaining players is the role of the T1 driver; Never underestimate the power of a Tier 1.

The tier 1’s are the eyes and early warning system of the team. They can even turn the tide of a battle by damaging or even killing enemy T8s from the side or rear. Let me give you some rules of thumb for Team Battles: First; always do a comms check to ensure everyone can hear and respond clearly Second; do not ever underestimate the enemy as this maybe your biggest downfall. Always treat the opposing team with respect; do not ever humiliate them no matter how bad they played against you. Learn the proper times to suggest ideas to the Battle Caller.

Every member of the team is important, regardless of their role. Learn what equipment and crew setup suits your tank and role you are going to be playing. Location, location, location.

Know where the enemy is before advancing or risk charging straight into an ambush. And lastly; some things to avoid during a Team Battle: Do not overcall your Battle Commander. Ensure clear battle comms as multiple people shouting does not help at all. Avoid scolding in the heat of battle, save it for the debriefing.

A stressed player does not get calmer with someone shouting in their headset. Remember this; Don’t give up. No matter how badly you were beaten by the enemy team, remember that all teams lose. Never stop learning. Be Humble in both victory and defeat.

Trust your team and they will trust you. I am Comix from Team Efficiency, good luck on the battlefield..

Winning Slot Strategies – How To Play Smart At Online Casinos

Betting strategies are the act of betting in a certain way to increase your chances of success. There have been many techniques invented for casino games, such as the martingale system in roulette. But for now, we’re looking at slots, particularly the online variety. Seemingly much more random than other casino games. Is it possible to bet smart when it comes to online slots.

Firstly, let’s get all the myths out of the way. Betting higher is always better This doesn’t make any sense because you would either lose or gain money at the same rate. It’s good if you win money quickly, therefore counteracting your original bigger risk, but in the end it does nothing to improve your winnings. Bet amount should be decided by your bankroll and so smaller bets might let you play for longer!

Selecting certain paylines. All paylines have an equal chance of hitting. Betting strategies will often tell you to only bet on horizontal lines because they’re more likely to have something across them, but it’s rubbish. Symbols will appear randomly across reels, so there’s nothing to make them line up horizontally. It’s a complete misunderstanding of how slots work. Don’t listen to it.

Hot and cold slots. As soon as you hit the spin button, the outcome of the slot is decided. That spinning animation you see is simply a random number generator picking which symbols to show. There’s no pattern or routine to when symbols come up, it’s random every single time. Because of this, every spin has the same odds of winning or losing. You can’t wait around for a slot to pay out better. Hot and cold might be true of fruit machines in pubs, but online, it works very differently. So the options for betting smart are limited. But there are a few things you can do.

Find a slot with a high RTP, that’s the return to player rate. It’s your only insight into how much a slot will pay out. The higher the RTP the more you’ll get back. The RTP will always be below 100% meaning if you play long enough you will always lose overall. A slot with a 98% RTP is high, but on average over a long enough period you will lose 2 of every £100 you wager. Knowing that is a good way to choose when you should stop spinning.

Once you get ahead, get out. If you get a great spin early, then you might want to stop playing if you want that money to stay around. Another thing you can do is play simpler slots, with less variables, like fewer bonus rounds. This not only makes it easier to understand what’s going on, but it also means that your spins will be less diluted. A slot packed with symbols that have loads of different effects, makes hitting one of those effects less likely, with so many other features cramming for slot space. Some would argue more bonus rounds are better for making more money, but since their appearance is tied to the RTP, more bonus rounds isn’t necessarily a gain. Bonus rounds are usually where you win big jackpots, so their presence can’t hurt, but remember their payouts are still based on that RTP.

Based on Casinoslots experience, sometimes, you won’t make back the money you lost while getting to them. So remember, you have to learn the rules and your chances of winning. You shouldn’t hang in there waiting for you luck to turn. Choose your slot wisely, bet comfortably and get out while you’re ahead. Sometimes though it’s worth throwing it all out of the window; set your bankroll and get spinning on whichever games you enjoy. See where your luck can take you!

Winning at Keno

Before you learn the tips and tricks to win at keno, familiarize yourself with the basic rules and terms associated with it. The first type of bet is the straight up bet where you select six numbers. The machine them selects any twenty numbers and you get your prize depending on the payoffs. You get back your bet only if you get three out of six numbers, three times the bet for four numbers, more than eighty times for five numbers and hit the jackpot of three thousand dollars for getting all six numbers.

Your payoffs increase if you bet larger amounts. The smallest permissible bet is of two dollars and the largest one is of seventy dollars. You can select up to fifteen numbers with some casinos permitting even twenty numbers for this bet. However, your chances of winning reduce when you choose more numbers. For variety, you can play with a pair of numbers on a ticket, but this has no effect on your chances of winning.

Keno games are heavily biased in the casino’s favor; however, the chance of hitting the jackpot is what lures players to the game. Hence, the idea is to play fewer numbers and never more than six or seven at the maximum. First, choose your six numbers and write them in the provided space on the keno ticket. The idea is to choose more numbers and then shorten your list to the chosen six numbers.

Do not mark the numbers and then move the four numbers on every row to a standard keno form. You will then have three tickets with twelve numbers in all. If you put three dollars for three tickets, it gives you three attempts at wagering on the four numbers on one ticket. A single win will net you more than a hundred dollars while a full six jackpot will net you three hundred and fifty dollars.

Thanks for reading this article, I hope, you have learned something new. I really enjoy sharing my passion with you. Be sure to check other articles about games and casino. Stay tuned for new materials. Be responsive with your game and your money, Good luck, and don`t forget to have fun!

Your casino table choices

While proper casino money management entails several things including bankroll, buy-in, progression, table rake, and session take. We are going to focus on table play and progressions.

You really have only three choices when you play the table games at a casino, 1- you can either increase your bet when you lose (Martingale System), 2- keep your bet the same, win or lose, or 3- increase your bet when you win.

If you increase your bet when you lose, you are in essence chasing your money, and this way of betting has two major flaws, one is the amount of money it takes; the other is the house limit. This would NOT be my recommended way of playing.

If you keep your bet the same every time, you will likely never win or lose very much and you will certainly increase your playing time. However over the long run the house advantage will eat into your bankroll. But, if you are an ultra conservative player and not looking for a big win, this might be an applicable style of play.

The third choice is to increase your bet when you win. The advantage to this style of betting is if you catch that winning streak and progress your bet properly you will WIN!

roulette wheel 2With choice #3 you are playing for a winning streak, and in a game of random returns like roulette and/or craps anything is possible in the short run including winning streaks. This is even more applicable to a ‘skill’ game like blackjack.

Let’s examine that philosophy a little closer, using the most obvious 50/50 return; the flip of a coin. The odds say it will come up heads as many times as tails, however if you flip that coin 10 times, it might come up heads 6 times and tails 4 times, or even 7 heads and 3 tails, however flip that coin 1,000,000 times and more than likely you will see both close to 500,000. Over the long run it will play out to a 50/50 proposition, however in a short run anything is possible.

5 Little-Known Methods to Make Running More Interesting

Running is the core of many people’s weight loss and fitness workouts. Surprisingly, however, I am learning more and more that people find their daily run boring, uninteresting and repetitive. Here are 5 simple ways you can jazz up your run so it is more interesting and fun.

5 ways to make running more interesting. Running does not have to be boring!

1. Get a nice pair of shoes
When I got my new running shoes I found running much more enjoyable because I loved wearing my new shoes! It might seem silly but when you have something comfortable to run in you are more likely to enjoy the act of running itself.

If you are like me and like to run in the park and through the streets you need a good pair of cross-trainers. I have found that are still the best running shoe on the market and will wear them again and again until something else steps up to the plate.

2. Get a good song

The workout music section is just about the most popular section of the whole site. People love their workout music because it really makes things a lot more enjoyable and intense.

The beat of a good song can make you run faster. It can inspire you or anger you or get you really emotional. Either way, if you put a good workout playlist in your iPod you are bound to find running more enjoyable. It basically getting you fit while you relax!

3. Run with more than three people
Whenever I go for a run with more than a couple of mates we always end up pushing ourselves like crazy and ending up completely exhausted because we all tried to outdo each other. Failing that, we end up having a hilarious time joking and telling stories while we jog – so much so that I often forget I am working out. The bigger the group the better the laughs!

4. Run by the water
In my home town we have so many creeks and lakes and rivers. We even have a big river running right through the middle of the inner city. The gardens and fountains around this city river are so beautiful and peaceful, you can hardly hear any cars or trucks at all. This is a really peaceful place to go for a jog and many business men and women spend their lunch breaks going for a nice jog instead of sitting in a boring cafe somewhere.

I find running by the water extremely enjoyable. It has something tribal about it and makes me feel like I am a warrior back in ancient time training for battle. I highly encourage everyone to find a nice creek or river near your place and jog there regularly.

5. Make running the secondary aim
This is so obvious that not many people think of it. When you play tennis you do a lot of running. When you play football you do a lot of running. Why, then, do people think that weight loss or fitness running has to take the form of long winded boring jogs?

It doesn’t.

If you make winning a game of soccer your primary aim you will find that you get a lot of running done without actually having to force yourself to do it.If you can find some way to shift your attention away from the sheer amount of time you spend playing online casino each day you will find it much more enjoyable.


Running is an amazing form of exercise. It is so simple yet it can have some really amazing health and weight loss benefits. If you find yourself getting a bit bored with the usual jog you should try to spice it up by changing the usual formula. The run doesn’t have to take the same shape/place/form each time.

The 7 Best Exercises to Get You Lean and Fit in a Hurry

Do you want a ripped, lean and sexy body that is firm and healthy?

Of course you do.

These are 7 exercises that me and my clients have been using for years to get into peak physical condition. Anyone of these exercises can take you to a high level of fitness and fat burning such that your body becomes leaner than ever before.

What type of exercises get you lean?
If you want a lean and toned body then you need to work with exercises that are explosive and powerful. You need to challenge your body instead of hanging around on the same level for years at a time. Each one of these exercises is designed to push your limits so that you become a fat burning machine.

The 7 exercises

Each exercise should be given a good amount of attention. You can place it into your regular workout so that you do it regularly or you can make a workout out of a mixture of the exercises. They are hard but they work so make sure you are committed.

1. The jumping squat
The jumping squat is so explosive and challenging many people do it once and then never again. It works your entire lower body from your glutes right down to your calf muscles.

Crouching down and then springing into the air and repeating is an amazing way to blast your way out of your regular leg training workout. Not only that but it gets your heart rate up. Do enough of them and you will burn a lot of fat.

2. Hill sprints
This is my all time favorite exercise and to be honest it is the main reason I am as lean as I am. Running up hills puts a giant amount of stress on your whole body. Your lungs get pushed, your legs and back get beaten – it is a full on full body workout.

And I am not just talking about any old hill. I pick the steepest, longest and roughest hill I can find. Sprint up as fast as you can and then walk back down and repeat. Do this once or twice a week and you will be ripped and lean.

3. Wind sprints
Instead of going for your normal jog around the block try wind sprinting. This is where you sprint for a period of time and then slow back down to a normal jog before heading off on a sprint again. It pushes your limits and gets you into shape by keeping your heart rate up.

4. Machine rows
Rowing works out your whole back and shoulders as well as putting your legs under the pump. Add a big load of weight to the motion and you have got yourself a super workout. Any exercise that uses multiple muscles in one motion is going to be good for your fitness – especially when the muscles it uses are big ones like the back and legs.

5. Heavy bag boxing
Get yourself a heavy bag and start boxing. It is a full body workout that has particular benefits for your arms, chest and back. Have you ever seen a boxer that wasn’t ripped and lean? Not often. These guys work hard on the heavy bag. Boxing is a great way to burn fat and boost your fitness levels. It keeps your metabolism cranking all day which means you won’t store as many calories as usual.

6. Skipping
Another exercise I use a lot that I stole from boxing is rope jumping. Again, it is a full body workout that gets your heart racing and all your muscles working at once. This one is particularly good for the arms. Bruce Lee once said he thought skipping for 10 minutes was about the same as running for 30 minutes. Not bad.

7. Pushups
There are so many different varieties of push ups around the place. People think that weightlifting and resistance exercises are just for building strength and muscles but it isn’t true. If you set up a good routine of pushups done at a fast pace with good technique you can burn some fat as well as doing the above things. Experiment with different hand widths, leg heights, etc.

Here’s How You Can Rapidly Increase Your Endurance

Endurance is vital for many things. It is required in sport, martial arts, general fitness training, etc. However, many people do not know how to go about pushing their endurance beyond the ordinary limits. This post will show you how to rapidly increase your endurance levels.

How to rapidly increase your endurance

People often email me asking how to increase their endurance levels in a hurry. They might need to do so because there is an important sporting game coming up. Whatever the reason, I always tell them there are certain things you can do that allow you to boost your endurance beyond the ordinary.

This post will detail some of the ways I have increased my own endurance in a hurry as well as some tips and strategies for your own training. But first, a precise definition.

What is endurance?
Before we go into how to rapidly increase your endurance I want to take a look at a precise definition of endurance so that no one gets their wires cross with what I am talking about. It is always important to be specific with details when it comes to fitness.

Endurance, in relation to this post, means: the amount of time you can perform an aerobic activity without resting.

This might refer to a run or a sporting match or anything where you need to “keep going”.

Strategies for increasing your endurance
Now that we have that out of the way we can look at some of the strategies you can use to boost your endurance levels in a hurry.

1. Work with the time
If you don’t set yourself time limits when you exercise you run the risk of taking it too easy. You need to be able to monitor your progress and make sure that you are doing better than previous sessions.

For example, if you go for a run in the morning and you use the same track each time you need to make sure you are beating your time on a regular basis. Time how long it takes to run the track on Monday and then make sure your have beaten that time by Friday. This is one of the most basic and effective ways to increase your fitness and by doing so you will find that you can endure longer periods of exercise.

2. Work with the distance
In the same style as above, you need to make sure you are beating the distance on a regular basis as well. This is particularly important for endurance because the more distance you run the easier you will be able to complete smaller distances. It becomes really powerful when you mix points 1 and 2.

3. Change the way you workout
This is one of my favorite methods to increase your endurance and I think it is the true meaning of cross-training. When you do the same exercise day in, day out, your body becomes accustomed to that type of work and no longer finds it challenging. If, however, you throw a new exercise into the mix your body struggles and is forced to grow so that it can keep up. This is a great way to shock your system into getting fitter.

For example, if you are training for a soccer match where your legs will need to be ready to run hard for a long period of time you should mix your training with heavy leg weights and long distance runs. This means that your legs get used to and ready for both long distance running and explosive movements as well as the regualar pace running of the match.

4. Develop mental toughness
When I was first involved in a soccer finals campaign I started getting really nervous. I realized that the grand finale was just around the corner and I didn’t feel I was super fit. This panic sent me into a bit of a training frenzy – I trained harder and longer than I ever had before so I was ready for the day.

This taught me a big lesson as I realized that it was all in my mind. I wanted to train hard so I could win the grand final but that desire came from within. So, I tried to harness that power by developing mental toughness. I realized that if I wanted to be better than ordinary I needed to push myself all the time, not just at finals time.

How Do You Think Your Workouts – Trash or Treasure? Part 2

Just like the chair that I bought from the yard sale was trash to another person, I fixed it up a bit and my back felt much better in the end. My roommate was just doing the same thing.

When my exercise wasn’t working for him, he patched it up a bit until he found what works- and I imagine that this exercise made his back feel a lot better too.

Take the Right Advice

There’s both good and bad advice out there. But the thing is, good advice can be good for one person and it can be bad for another.

For the most part, our bodies are generally pretty similar to one another. We all need protein, a strong back to avoid injury, and plenty of rest and recovery.

But we might go about fulfilling those needs in slightly different ways. I’m not saying that you should ignore all the advice out there and just figure out what works for you. I am saying you should listen to good advice and then figure out what works for you.

Here are a few tips:

1) Try new things: This is a good rule for life in general. Experimentation leads to discovery (just be careful about what you experiment with). Who knows when you might discover something great. There’s more out there than just the bench press and bicep curls.

2) Experiment with multiple areas: Trying a new exercise isn’t the only change you can make. Try going from fast to slow movements, high reps to low, adjusting your rest between sets… Sometimes what you are changing isn’t as important as the fact that you are changing something.

3) Don’t go too far: Don’t stray too far away from the beaten path. Many others before you have learned what generally works for most people. There’s no reason for you to reinvent the wheel. You can learn a lot from those around you.

4) Know when to fix: The old adage never gets old- don’t fix it if it’s not broken. If you’re making great gains, there’s no need to try something just for the sake of trying it.

Nothing is more valuable than listening to what your body is telling you. If you’re giving it your all but still standing in the same place, it’s time to make some changes.

On the other hand, if your routine is working and you’re making great gains, then there’s no need to fix it, no matter what somebody tells you.

After all, one man’s trash is another man’s treasure.