hexfear

if it did not call 800-273-8255 if your suicidele or call 855-921-2047 for a ss worker or to report some one call 631-507-7346

Ready to get planting? Hold on—A bit of planning can save you some headaches later on. Make sure everyone is on board with the spot for the garden. Find a place that will be easy for everyone to visit and has plenty of sunshine. Also check with the city to see what you need to do before getting started, like getting permission or filling out a form.

Tidy up the spot for your garden ahead of time. Throw away trash, create an area for storing tools, and set up a small sign or bulletin board displaying the name of the garden. Don’t go it alone; it’s meant to be a community effort!

We all know the saying: Measure twice, cut once. In other words, think ahead. Get together with your community and agree on how the garden should look. Talk about which parts of the garden will belong to each family, and keep thorny plants and sharp tools away from any area for children. Agree on rules for the garden. Are some plants not allowed? Will the garden be organic? Can pets come in? Post decisions on the garden bulletin board.

Get the most out of your garden plot

Alot Approximately 34 Minutes. 4/2/1 Tempo (except Plyo exercises). Set 1 Push ups with Feet on Bench Place both feet on top of the sitting part of a bench. Put your hands on the ground parallel to one another slightly wider than shoulder width. Maintain a strong plank position and lower your body towards the ground with control. Make sure The center of your chest is going in the direction of the imaginary line between both of your hands. Make sure your elbows angle backwards at a 45 degree angle during the decent and asent. Push back up to the starting position for one full repetition. Bench Dips Place both hands on the sitting part of the bench. Make sure your finger tips are facing forward and your hands are at the edge of the bench. Place your feet in front of your body as far out as you can without creating any distance from your hips and torso to the edge of the bench. Lower your body torwards the ground with control by bending the elbows. Once you reach a 90 degree angle in the elbow joint, push your body back up to the starting position for one full repitition. Bench Jumps Stand on the ground facing the sitting part of the bench. Bend your knees, rotate your arms backwards slightly, and in one powerful movement lean slightly forward, thrust your arms forward and jump on top of the bench. Land as softly as possible and bend your knees on landing. Stand fully upright and step down off the bench in a controlled manner to reset from the original starting position. Set 1 Scheme: Do 3 full sets - approximately 10 minutes. Set 2 Scheme: Do 3 full sets - approximately 10 minutes. Set 3 Scheme: Do 3 full sets - approximately 10 minutes.

Alot Approximately 34 Minutes. 4/2/1 Tempo (except Plyo exercises). Set 1 Scheme: Do 3 full sets - approximately 10 minutes. Set 2 Scheme: Do 3 full sets - approximately 10 minutes. Set 3 Scheme: Do 3 full sets - approximately 10 minutes.

Alot approximately 5 Minutes. Rotations: Inch Worms - 20 reps.

Alot 8 Minutes.

Alot 8 Minutes.

Alot 34 Minutes 60 second stations with no rest between each station Jump Squats Push ups YWs Mountain Climbers Ninja Jumps Bench Dips Swimmers Gorilla Crawls Push ups to Supermans Hoop Hops Take 2 min rest after all 10 stations Do 3 rounds

Alot 8 Minutes.

Alot Approximately 34 Minutes 4/2/1 Tempo (except Plyo exercises) Round 1 Do 3 Full Sets. Approximately 10 Minutes Round 2 Do 3 Full Sets. Approximately 10 Minutes Round 3 Do 3 Full Sets. Approximately 10 Minutes

Alot 6 Minutes.

Alot approximately 5 Minutes. Rotations: Jumping Jacks - 50 reps.

Alot Approximately 34 Minutes 4/2/1 Tempo (except Plyo exercises) Round 1 Do 3 Full Sets. Approximately 10 Minutes Round 2 Do 3 Full Sets. Approximately 10 Minutes Round 3 Do 3 Full Sets. Approximately 10 Minutes

Alot approximately 5 Minutes. Rotations: Inch Worms - 20 reps.

This workout is similar in affect to workout #4 as far as the caloric burn, power, endurance and benifit to the cardio respitory system. The difference, between #4 and this workout is the positive impact on your legs. It is designed to increase your legs endurance, strength and stabilization. Total workout time: 47 Minutes

We all know that a cup of coffee is a great way to start the day and pick you up from an afternoon slump. Did you also know that used coffee grounds are amazing for your skin? After you hop out of the shower: Mix your coffee grounds with some face oil Lightly massage the mixture onto your face Let it sit for at least 10 minutes Rinse off with warm (not hot though!) water Most importantly, take a minute to admire the lovely glow your freshly moisturized skin has. Instagram selfie time? Definitely.

People spend a lot of money and time picking out the right shampoo but then skimp on conditioner. Even worse is rushing through the process with a “2-in-1” concoction. Instead, invest in a good leave-in conditioner. Conditioner time is you time! Put in your conditioner and take advantage of the time to relax before you rinse it out. Read a book, chat with a friend or do a mini-meditation. It’s all good.

Most of us carry our tension, stress and pain around in our bodies. A good massage can help you unwind and feel great. And a little lifehack: when you feel great, you look great. A professional massage is the best choice, but even a quick shoulder massage from a friend or family member can work wonders.

Looking refreshed isn’t just a matter of luck. Finding the right products for your skin and hair type is hard work. Learning to manage stress takes time. Cooking healthy meals is harder than grabbing fast food. But you can do it! The best way to continue is to work with a professional stylist or consultant that can wrap up all these loose threads for you: finding clothes that accent your look, how to use the right products, what to eat and how to take care of yourself.

This is a classic, and a good place to start. We all have something we can be thankful for. It can be simple or profound. Why are you thankful for this? How has it changed your life? Is there a way to pass along the favor or share your good fortune? Set your timer and have at it!

Suppose you had the chance to give one piece of advice to yourself 5 years ago. What would you say? Do you think people can really learn from advice or do we always have to learn the hard way?

Bring your neighborhood together with a beautiful outdoor space. It only takes a bit of planning to brighten up the street, grow veggies for a fresh salad, and connect with the people around you.

The more people that contribute to the community garden, the more it will feel like it belongs to everyone. Some people can donate supplies, others time, and others money. Let everyone know that anything helps. 💡Quick tip: a lot of local governments have grants for community gardens, be sure to check out if you qualify.

Plan a day to open the garden. Invite everyone to start planting. Brighten up your garden with some flowers as well as some fresh veggies for your kitchen. Got a gnome? A garden’s not complete without some decorations. Ask around or hit up some garage sales.

Once your garden is set up, enjoy! Keeping up the garden can be a lot of work. Set up some clean-up days at the end of each season, and schedule days for the neighborhood to enjoy spending time together. And when the time comes to harvest, enjoy that salad!

Set your garden up for success with these simple steps

Alot approximately 5 Minutes. Rotations: Jumping Jacks - 50 reps.

Alot approximately 5 Minutes. Rotations: Jumping Jacks - 50 reps.

Alot 6 Minutes.

Alot approximately 40 Minutes. HIIT 40/20 Round 1 Takes 12 minutes. Do 4 full rounds. Take 2 min rest after all 4 rounds. Russian Twists Mountain Climbers V-Ups Half Burpees Round 2 Takes 12 minutes. Do 4 full rounds. Take 2 min rest after all 4 rounds. Alternating side Planks Jack Rabbits Plank Frontal plane Jumping Jacks Round 3 Takes 12 minutes. Do 4 full rounds. Take 2 min rest after all 4 rounds. Penguins Sit outs Scissor kicks Inch worms( no push ups)

Alot approximately 5 Minutes. Rotations: Inch Worms - 20 reps.

Alot 34 minutes. 60 second stations with no rest between each station. Take 2 min rest after all 10 stations. Do 3 rounds. Push ups Swimmers Suicide "sprints" - approximate 20 meter run back and forth Pike push ups WYs Suicide "sprints" - approximate 20 meter run back and forth Bench Dips Cobras Suicide "sprints" - approximate 20 meter run back and forth Push ups to supermans

Alot 8 Minutes.

Alot 5 Minutes.

Alot 40 Minutes 60 second stations with no rest between each station Round 1 Takes 12 minutes. Half Burpees Push ups Alternating Jumping Lunges Cobras Do 4 full rounds. Take 2 min rest after all 4 rounds Round 2 Takes 12 minutes. Sit outs Bench Dips Jump Squats Swimmers Do 4 full rounds. Take 2 min rest after all 4 rounds Round 3 Takes 12 minutes. Gorilla Crawls Close grip Push ups Alternating Plyo Bridges YWs Do 4 full rounds. Take 2 min rest after all 4 rounds

Alot 8 Minutes.

This is a workout specifically for creating strength and stabilization in the upper body muscles and also improving your cardio respitory fitness level. The sprints will not only benifit your power and endurance, but will also burn a huge amount of calories. Total workout time: 47 Minutes

The main focus on workout #6 is your core/abs. This workout serves a few very important aspects; It allows your main muscle groups and your cardio respitory system a proper rest day in order to recover from the previous workouts, it helps improve your core stabilazation, and it works on strengthening muscles surrounding the lumbar spine in order to decrease the risk of injury during other workouts and your normal everyday life. Total workout time: 32 Minutes

Workout #7 is a full body circuit. It is a well balanced workout that works all main muscle groups. Its primary focus is full body musclular endurance. It burns a ton of calories and since the whole workout focuses on different parts of the body, soreness will be at a minimum. Total workout time: 47 Minutes.

Workout #8 is set up very similar to workout #1, but instead of the whole front(anterior) side of the body being worked, it is split between the front( anterior) of the upper body and the back (posterior) of the lower body. Its effect is very similar, but its a little unique way to spice things up from the normal/traditional way of doing things. Total Workout time 45 Minutes

Workout #10 is somewhat similar to workout #7, but if done correctly should be more challanging. HIIT training when done properly has been proven to burn more calories and better your respitory fitness more than any other style of training with the same amount of time. The main focus of this workout is again the full body. Total Workout time: 53 Minutes

We all have something we can be proud of. It can be as simple as remembering when you helped out a friend or a major professional accomplishment. Take a minute to feel good about yourself. What causes and conditions led to your success? How would you advise others to replicate them?

Stress = tension = wrinkles 😱 As they say, an ounce of prevention is worth a pound of cure. In this case, it’s dealing with the stress of daily life before it wreaks havoc on your skin. There’s no need to don a robe and head off to the mountains, or even use a fancy word like meditation. Give yourself 10 minutes a day to relax. Observe your breathing. Focus on your bodily sensations. Let everything else go.

Garbage in, Garbage out. Alas. If you won the genetic lottery, congrats. For the rest of us, we have to really focus on eating clean in order to see results. Don’t go wild. Make gradual, sustainable changes to your diet. This can be as simple as replacing a stash of unhealthy snacks with carrot sticks and hummus. Once that sticks, swap take out for a home cooked meal. Use the 80/20 rule to cheat a bit. A splurge or two a week is ok if it keeps you on the wagon. And don’t forget to drink water! Dehydration is a skin killer.

Moisture! Moisture! Moisture! Stuck in a dry office all day? Invest in a quality moisturizer. Yes, invest. A little bit of effort now will pay dividends for decades. Whether you’re in an Arizona summer or North Dakota winter, use the proper gear to protect your face — a good hat, scarf, sunscreen and a mask after a day out in the elements.

if you need help and your Sade take thes if it did not help call the national suicide number 800-273-8255 or call the depression number 855-921-2047