<blockquote class="twitter-tweet"><p>One of my favorite websites is <a href="http://t.co/2oLflHvMDt">http://t.co/2oLflHvMDt</a></p>&mdash; Brendan DeAngelis (@bdeangelis23) <a href="https://twitter.com/bdeangelis23/statuses/398308671693672448">November 7, 2013</a></blockquote>
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Workout Video

http://www.youtube.com/v/u3RzSof7xG8?version=3&autohide=1&autohide=1&feature=share&showinfo=1&autoplay=1&attribution_tag=u_fExwAUXDlha4KCxXdRowWorkout Video

Week One for Beginners

If you are a beginner wanting to start you weightlifting career soon here is a solid workout plan for your first week in the gym.

Day 1 - Chest, Triceps, Abs
Day 2 - Back, Biceps, Calves
Day 3 - Cardio
Day 4 - Quads, Hamstrings, Abs
Day 5 - Shoulders, Traps, Calves
Day 6 - Cardio
Day 7 - Off Day/Rest (Remember what I said about off days)

On week one your average workouts should be about 45 minutes. This is good workout plan to follow, but to really get the exercises you can go online and find a website that has videos that will show exactly what you want to do for each muscle your working.

What to Do on an Off Day from the Gym

An off day from the gym does not mean you can go crazy and get off track. On off days it is essential that you continue to eat healthy meals and follow the same diet that you would on a day that your going to the gym to workout. In addition to eating well you want to make sure that you are getting a sufficient amount of sleep. Sleep is essential for your muscle growth so use the extra time that you don't have to go to the gym to get the extra sleep that your body is craving. If you don't allow your body to recover and repair then that will ultimately lead to no growth. Don't think your going to get off that easy though with just eating healthy and getting sleep those are the easy things. Use your off day to get some cardio in. You can do low-intensity cardio which will loosen the muscles in your body. On campus some ways to do this form of cardio would be to take a nice walk around campus, play some form of sport outside, or go to the gym and find a pick up basketball game you can participate in. Make the cardio on your off day fun as opposed to hardcore. Lastly finish your off day with a good stretch. Stretching will help your muscles get loose and remove the tightness feeling your muscles and body are feeling.

Supplements to Take

One thing that is extremely helpful in allowing you to accomplish the goals you set for yourself at the gym is taking the right supplements in addition to your workouts. Taking supplements seem very scary and not necessary and honestly I thought the same thing at first, but I know now that if you truly want to be successful you have to take at least a few supplements. The first supplement that I would buy if your a beginner trying to get into lifting would be the Whey protein. I know I sound like a broken record with this stuff, but I truly believe it is essential and has helped me a lot through my own process. Whey protein is great post workout drink because it will help you recover fast. I like to mix my scoop of Whey with milk because I then get a good mixture of protein and casein. Both are essential, but you can just add your scoop to water. Other supplements I recommend would be a good Multivitamin that gets you a good dose of Vitamin C & B, as well as Iron and Zinc. My daily routine usually consists of eating a hearty breakfast followed by me taking a Mutlivitamin, a Vitamin C & B, and lastly a fish oil. I take two more fish oils after my other two meals and will make a Whey protein shake sometime during the day as well. Others will tell you to take supplements like Creatine and Casein, but I feel you get the Casein with milk and I just have never been a fan of Creatine.

Getting Motivated to go to the Gym

One of the biggest reasons people do not workout and exercise as much as they should is because they are not motivated to go to the gym and work hard. Some of the things that get me motivated to go to the gym are bringing a friend with me to workout with. The reason I became so interested is that my best friend back home became a personal trainer this summer and decided he wanted me to be his first project. Under his assistance I lose 45 pounds and became addicted to the gym. Finding a friend that wants the same goals as you and wants to go with you makes your workouts fun! Another tip would be to just set small goals that you want to achieve early on and try to reach them at your pace and no one else's. Don't get frustrated if your not losing a ton of weight and gaining a bunch of muscle right now. You must realize that it is a process and just like everything else it takes time, but with hard work and more time set more goals and go out and get them achieved! My last tip would be to follow a routine that you make for yourself. Try and make going to the gym an everyday thing and switch up exercises so each day you have something new and exciting to look forward to. My biggest thing that motivates me is simply my day does not feel accomplished if I don't go to the gym to exercise and work out.

How to Eat Healthy (Diets to Follow)

To eat healthy you want your diet to consist of quality proteins, complex carbs, and healthy fats. Eating healthy is one of the harder things to do, but with the right mindset and an idea of what to eat you can do it and do it well. Examples of quality proteins consist of lean meats, eggs, fish, and as I eluded to in my background information Whey protein. As most know breakfast is the most important meal of the day, so it is important that you include a breakfast that has a lot of protein like eggs and Greek yogurt combined with a high fiber grain like whole wheat toast. This will make you feel fuller throughout the day which thus will allow you to eat less throughout the day. As far as complex carbs you want to have fruits, veggies, and whole grains. Healthy fats would be olive oil and fish. Including a good mix of these foods will get you on the right track to living a healthy lifestyle.

Fired Over Facebook

To be honest my initial reaction to this story wasn't shock or disbelief. I wasn't shocked because people should know by now that you can't post negative comments about people and think that you can get away with it. You must think about what you are about to type before you actually type it. Her employer said she needed to be fired because she harassed a co-worker. The employer had no other choice because although she was a good worker they were probably more scared about what would happen if they did not take a strong action against the situation. The firing was definitely considered legal because once you post something publicly it is out there for all to see and you can't get away with talking negatively and harassing a co-worker. The term digital footprint essentially is a trail of data left by the interactions in the digital environment. People interested in seeing what was said can see this because of the evidence left behind. Nothing is really ever private in my opinion I feel that even if you are on private settings information is still available for interested parties in this case the woman's employer. I think the woman made a rash decision and was emotionally not stable when she made the post and therefore let her emotions cloud her judgment. If I was her friend I would have told her not to post what she said on a social media site because it does nothing, but cause drama and put you in a predicament you do not want to be in. My advice would be to vent to her friends and family about the problem and if need be talk to someone in management about the employee who was supposedly being a "liar". I would give her this advice because it is much smarter than what she did and would have saved her job.

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