All posts by Max

How can I lift more weight?

99, 100, 101: Lifting weights in the hangar bay by Official US Navy Page

99, 100, 101: Lifting weights in the hangar bay by Official US Navy Page

Lifting weight is no easy task. Everyone wants to be strong, whether you are a beginner, intermediate, or professional lifter. The number one goal of any lifter is to be healthy, lift appropriate weights, and to not over do it. Many people have tried too hard and pushed their bodies past a limit, resulting in consequences of injuries and torn muscles. With these several steps provided below, you will get the most out of your body without exhausting it, and keep  your heart and body healthy.

Just like with any exercise, your body needs to warm up. Your muscles are still fresh so they need to be warmed up with some small weight. With small weights, do some exercises you are going to do in the near future. Depending on what muscles you are working on, always take a smaller weight before going to the big ones. Remember the more repetitions you do with lighter weight, the faster it will be for you to become stronger. This will result in the ability to increase your weight gradually. Another important step before you start your workout is to not eat 30 minutes before, so your body won’t get cramps.

Weight training
Now that your body is ready and all warmed up, take a weight which you feel comfortable with, and make sure it isn’t too light for you but also not too heave. I usually check by seeing if I can do 10 curls and really feel it in my muscles. Always split up your exercises by days. For example on Monday: biceps, on Tuesday: legs and back, Wednesday: triceps and chest, Thursday: shoulder and forearms, Friday, Saturday and Sunday: rest. With these split days, your muscle groups get the proper rest in order to grow with time. When you lift, you want to constantly increase the weight by small increment such as 25, 30, 35lbs and then back to 25lbs. The reason you do this is because it’s like a latter effect for your muscles–you go up and stress your muscles a little, then you return to the lowest to give it that last push.

Proper finish
Now that you feel your muscles working, they will probably look big and feel big, meaning it’s time for you to cool down. Do a 10 minute stretch of all the muscles you feel are stiff. This will help you in the future to not feel too sore and have a quick muscle recovery. After you cool down, take a nice shower and enjoy a meal with a lot of protein. Add meat to as many meals as you can in order to help your muscles build mas,  resulting in strength to continue building.

What are some essential spices?

Every kitchen needs to have essential spices. If you would like food to taste good, mix various spices to make the meal taste delicious.

Seven essential spices

Paprika: This is a powder extracted from sweet red pepper pods. It has a rich red and smooth texture goes great with meat, seafood, and vegetables.

Bay Leaves: These dry leaves release the most appetizing smell and taste in any soup and stew.

Kosher Salt: A larger crystal of rich iodine salt makes it easier to control the amount to put on any meal. The taste is different than regular table salt.

Garlic Powder: The powerful smell and taste of garlic extracted powder makes your meal taste and smell delicious. Garlic powder is also very healthy and enhances flavors in mostly meats and vegetables.

Cumin Powder: If you are a fan of Indian, Middle Eastern, Cuban, or Mexican cuisines, this will work wonders for you. With cumin powder, these meals will taste unbelievably unique.

Red Pepper Flakes: The red pepper flakes consist of dried hot chilis of the ancho, bell, and cayenne varieties. This spice will go great with Italian, Chinese, and Caribbean food.

Cinnamon: This is a very unique spice because you can use it to enhance the flavor of both sweet and salty foods. Cinnamon can be sprinkled on oatmeal and coffee, as well as meats and soups.

Which cooking oil should I use?

Olive Oil

Olive Oil by (Smabs Sputzer)

Do you love food? Did you know that just a few drops of oil can make your dishes taste even better? It may seem like there is an overwhelming amount of oils to choose from, but the following four are a great place to start:

Avocado Oil as the name states, is pressed from Avocado and has a nice nutty taste. Avocado oil is usually used for salads, fish, chicken, and sweet potatoes.

Corn Oil is extracted from corn kernel and is a light tasting oil with a little hint of both sweet and salty flavors. It is perfect to season meats and vegetables and goes well with pepper and garlic flavors.

Olive Oil is the oldest known culinary oil and is still quite popular. It can be used to cook any foods, and is great for the preparation of salads, grilled vegetables, and hummus.

Sesame Oil is high in antioxidants. It is best used in sauces and dressings and tastes delicious when mixed in with some sesame seeds.

How do I join a fraternity or sorority?

Boston/Cambridge MA by Rusty Clark

Boston/Cambridge MA by Rusty Clark

Many college freshman arrive to college feeling wide-eyed and somewhat nervous about their future. While most stress derives from challenging academia, students also wonder how they’re going to engage in the local social scene. Some may choose to join academic clubs, while others may find enjoyment in joining sports clubs. Some students may opt to join the Greek system, which recruits students to join a specific fraternity or sorority. Each fraternity has its own technique to choose individuals that are fit for their family. In general, Greek system is very big and every Greek organization has its positives and negatives.

First step

At every school, most fraternities present a week called Rush Week. To promote this week, flyers and booths are placed all over campus to alert students. Come up to each fraternity, take their fliers and schedules for Rush Week, and spark up a short conversation with each. Which ever one appeals to you, go to their rush events. These rush events are meant to be like a intro week for you to get to know the members of that fraternity as well as them to get to know you. Go to a couple different fraternities’ rush events and if you find a specific one you like, attend more than one of these events. With time, the fraternity will recognize you as a possible candidate since you’ve been showing up at the rush events, meaning you are interested.

Second step

Once the fraternity lays eyes on you, they will ask you if you would like a bid. A bid means that a certain amount of members want you to join the fraternity so they vote for you to go on to the next stage. If you accept, you are entering the second stage before entering a fraternity known as “pledging”. You will be tested in various ways by the members along with other people that want to join the fraternity. Through this process, you will get very close to the members and guys that are just like you trying to join. If all events and tasks are executed properly, the members with recognize you as one of their own and you will have a ceremony for you and the others who passed. Then you are officially a member.

Final step

Treat these group of people like your family, because that’s how they are intending to treat you. Becoming a member of a fraternity is a huge step in everyone’s college career so take advantage of all the opportunities. Each member is another connection and college friend you have–you never know this person might be your best friend, co-worker or even an employer later. Have fun, stay safe and enjoy!

How to maintain food freshness?

Food market, Granville island, vegetables by Monica Arellano-Ongpin

Food market, Granville island, vegetables by Monica Arellano-Ongpin

Many households waste money on spoiled groceries and goods. There are many tips and tricks that really work to keep you from losing valuable groceries.

Make use of your fridge
The cold weather in your fridge is what gives your groceries its lifetime. The fridge also provides greater health for you by preventing harmful bacteria, like salmonella, from spoiling your food. Most fridges include several storage shelves. Each shelf has a particular purpose, the top shelf is the warmest one of all. Therefore, you want to place pre-prepared foods there such as cheese or yogurt. The bottom shelf is the coolest shelf of the fridge, so you want to keep your raw meats and any perishable items. You can keep vegetables and fruits on the bottom shelf for them to last longer. The side door racks are mid temperature of the fridge,so keep your juices, milk, and eggs in those for best results.


  • Apples should be stored away from other produce
  • Store bananas outside of the fridge in room temperature to allow them to ripen, then place them in fridge when they have ripened
  • Store bread at room temperature, in a box or cabinet
  • Store butter in the fridge and do not remove it from its packaging
  • Store eggs in its original carton
  • Keep honey in a cool, air tight environment

How do I train to run as a beginner?

RUN Hills Pullover in action! lululemon athletica

RUN Hills Pullover in action! lululemon athletica

Before you start on your path on becoming a successful long distance runner, you will need to follow some simple steps. First off, eat carbohydrates in proportion, but don’t make yourself very full; just enough to satisfy your body. Remember your body can be compared to a car: the more fuel you put into your body, the longer you will last. Secondly, make sure to stretch for at least 10 minutes prior to your run. Thirdly, bring at least one water bottle with you. Lastly, get motivated and prepare to clear your mind of everything but the road ahead of you.

During the Run
Once you have already started your run, you want to keep a light jogging pace since you are still a beginner. If you feel cramps or have a hard time breathing, stop and walk a normal pace in order to catch your breath and even your heart rate out. The second you feel thirsty slow down a little and take small sips of water–don’t simply jug the water bottle. The reason why long runs are difficult is because you are constantly going at a monotone rate and are focusing your attention on already finishing, rather than simply enjoying your run. What helps to keep you motivated and running is fast pace music, such as dance, techno ,electro, pop and rap. Start off running for 30 minutes and  then once you feel you can add time, add by small increments, and results will show quickly.

After your run
First pat yourself on the back for completing the run. Whether this is your first run or your tenth, you always have to give yourself credit that you got out of your house and went to exercise. Don’t stop and never give up. If you set a routine, it will be a ritual for your body. Make sure to eat a healthy full-sized meal after your run such as lean chicken and steamed vegetabls. Your body just burned a lot of calories so refueling your body is mandatory. Now for one of the most important parts of your run: stretch for 10 minutes like you did in the beginning of the run because this will allow your muscles to release all the muscles that are tense so you wont feel as sore in the future.