How to Keep Your Ass in Shape with Diet and Exercise
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Keeping your glutes in shape doesn’t have to mean spending hours in the gym or following a strict diet. With a few targeted exercises and smart dietary choices, you can strengthen and tone your backside while maintaining overall health. Here’s how to shape your glutes through balanced lifestyle habits and workouts.
Glute-Focused Workouts
Squats: The squat is a classic move for good reason. Variations like sumo squats, jump squats, and goblet squats help target all three glute muscles while also working your quads and hamstrings. Aim for three sets of 12-15 reps, and remember to engage your core and keep your chest up for maximum effect.
Lunges: Lunges not only tone the glutes but also improve balance. Walking lunges, reverse lunges, and Bulgarian split squats all target the glutes from different angles. Try three sets of 10 reps per leg, ensuring your knee stays aligned with your ankle for proper form.
Hip Thrusts: Hip thrusts and glute bridges are great for isolating the glutes. For added challenge, place a weight on your hips. Perform three sets of 12 reps, squeezing your glutes at the top of each rep.
Deadlifts: Deadlifts are fantastic for building strength in the glutes and hamstrings. Romanian and sumo deadlifts specifically target the glutes. Aim for three sets of 8-10 reps, focusing on proper form to protect your lower back.
Diet for Toned Glutes
Lean Proteins: Protein is essential for muscle repair and growth. Incorporate lean sources like chicken, turkey, fish, eggs, and plant-based proteins to support your workouts.
Healthy Fats: Fats are essential for hormone production and recovery. Include sources like avocados, nuts, seeds, and olive oil to keep your body fueled.
Complex Carbohydrates: Carbs provide energy for your workouts. Opt for whole grains, sweet potatoes, and quinoa, which offer sustained energy and aid in recovery.
Hydration: Staying hydrated is key for muscle function. Water helps with circulation, digestion, and energy levels, so aim for at least eight glasses a day.
Consistency is Key
Keeping your glutes in shape requires consistency. Aim for a combination of resistance training and a balanced diet, and remember that gradual progress is more sustainable. Set realistic goals, and adjust your routine as you get stronger. With commitment and the right approach, you’ll see results that boost your strength and confidence.
Throughout history innovations have been resisted.
There is the possibly apocryphal story that one of the Egyptian pharaohs issued an edict banning steam powered chariots because the noise frightened the horses.
In verifiable history, in the late 1700s a Frenchman named Jacquard invented an automatic loom. Amazingly for its time, it used punchcards to control the mechanism. The automatic loom quickly supplanted weavers, because it could produce fabric far faster and cheaper. The weavers’ guilds objected. Many of the weavers broke into automated factories and threw their wooden shoes into the looms to shut them down. Those wooden shoes were called sabot, thus we get the word sabotage.
In the early 1900s there was resistance to automobiles, largely by carriage makers, buggy whip makers, draft horse breeders, etc. In England, under pressure from these groups, Parliament passed a law saying that any motorcar must be preceded on the road by a man waving a red flag. That law persisted until 1918, when it was finally realized how impractical it was.
In my own case, I was in the magazine business from the early 1980s. I watched the transitions as new technologies made former jobs redundant. Initially I wrote my articles on a typewriter and mailed them in to the magazine, where a typesetter retyped them on a device that wrote them onto the offset plates used to print the magazine. Photos to accompany my articles had to be made on film and the film had to be developed and printed, a laborious process.
I got my first computer in 1986. It was a Heathkit/Zenith that arrived in kit form. I was happily surprised when it worked after I assembled it. It had no hard drive, just ran on the old big floppy disks. The monitor had a black screen on which orange letters appeared as I typed. I wrote my first book on that computer. It worked for text, but could not handle images. My printer was a Kyocera dot matrix device that used long rolls of paper. I mailed my finished articles on floppy disks along with a hard copy and my photographs. Later, I upgraded to a Windows computer and bought a Nikon scanner to scan negatives and color slides. But I still sent my images in on physical media, floppies at first, later CDs.
I won’t go into more detail about the transition. I’ll only say that our typesetters lost their jobs, along with the repro camera operators, but new jobs were created operating the Mac computers used to lay out the magazines. Staff numbers went down, but only slightly, and the new jobs paid well. Of course, printed magazines have pretty much vanished today, gone on the Internet or out of business entirely. Since I don’t have Internet access, my choices of magazines has been severely limited, and those print magazines that survive are mostly priced out of my range. I subscribed to Rolling Stone since the 1960s, but when it jumped to sixty dollars a year I had to drop it. I used to get Professional Photographer, but that’s now only available to Professional Photographers of America members. I used to be a member, even wrote for the magazine, but membership would be useless to me now. I haven’t had a camera in my hands for seventeen years. I was reminded of these transitions by the dockworkers’ strike. One of their demands is protection from automation. They’re just like the weavers. Resisting the advance of technology is futile, it can’t be stopped. Rather than try to stop it we must adapt to it.
In the late 1990s, I’ve forgotten the exact year, on one of my trips to Japan, I toured a fully automated Canon camera factory. It was the size of a football field, but in the entire factory that churned out hundreds of cameras an hour there were only four humans. Dressed in white jumpsuits, they walked around with clipboards writing down readings from gauges.
Robot forklifts ran around the floors following yellow stripes on the floor picking up pallets of parts and carrying them to the big machines assembling the parts into cameras. The factory operated 24 hours a day, seven days a week. Robots don’t need coffee breaks, food, sleep, medical insurance, etc. That is the future. Human manual labor is disappearing, and the speed is advancing. Rather than trying to stop or slow it down, we humans must learn the present jobs automation cannot do or new jobs that technology is creating.
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About The Author: Bob Shell is a professional photographer, author, former editor in chief of Shutterbug Magazine and veteran contributor to this blog. He is currently serving a 35 year sentence for involuntary manslaughter for the death of Marion Franklin, one of his former models. He is serving the 17th year of his sentence at Pocahontas State Correctional Facility, Virginia.
On September 16, 2024 Shell’s release date got moved up six years due to new “mixed charges” law to February 2, 2030. It was 2036.
AI illustration of a UFO landing in a desert in California
Text by Bob Shell, Copyright 2024
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UFO Nonsense
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On Friday night, August 23, 2024 News Nation aired a one-hour special program about Lue Elizondo and repeated the program Sunday night. Elizondo is a former US intelligence officer who headed a top secret government program to study UAP, Unidentified Aerial Phenomena or Unidentified Anomalous Phenomena, what everyone else calls UFOs.
In the program, Elizondo made numerous claims: UAP are real, the US government has retrieved some of them for study and reverse engineering, they’re abducting people and implanting ‘things’ in them, etc. This is all stuff students of UFOs have been studying for ages.
This may have been news to many people, but it was old hat to those of us who have actually studied the UFO phenomenon. I first started studying UFOs in the late 1960s (yeah, I’m old!). My first paid writing gig was writing a column on UFOs for Gnostica News, a new-age publication produced by Llewellyn in the early 1970s. It was edited by P. E. I. Bonewits, author of the book ‘Real Magic.’ He gave me free rein to write what I chose.
I’d inherited my interest in UFOs from my father, Jim Shell, a news anchor at WSLS TV in Roanoke, Virginia. He’d reported seriously on UFO phenomena in Virginia, particularly a UFO ‘flap’ in Wytheville, Virginia, that lasted for several years. After interviewing many eyewitnesses, he’d realized that something real and important was happening.
My interest in UFOs continued for years. While living in Washington, DC, and working for the Smithsonian Institution in the late 1960s I spent time hanging around the NICAP offices (National Investigions Committee on Aerial Phenomena ), studying some some of their files and their extensive library of books about UFOs and other paranormal phenomena. I met and talked with Don Keyhoe, the Director. It is a well-known fact that the CIA infiltrated and destroyed NICAP.
In the mid 1990s I researched the infamous Alien Autopsy film and coauthored the 1996 book ‘Beyond Roswell.’ (My name is not on the cover of the book due to contractual issues, but I am credited as coauthor inside the book. I was Editor in Chief of Shutterbug magazine at the time, the world’s largest circulation photography magazine, and was asked to keep my UFO activities sub rosa.) That book is still considered essential reading for anyone interested in the history of the UFO phenomenon and the Roswell event in 1947. My late friend Stan Friedman said it was the best book ever written about Roswell. It is out of print now, but still readily available on Amazon.
When the book came out I was interviewed by Art Bell on Coast To Coast AM (that interview can be found on the Internet), by Ollie North on his radio show, and was flown to Paris to appear on a two-hour TV special program on TF-1, the main French TV network. I was also a speaker at UFO conferences worldwide. So I know this subject inside-out.
My main criticism of the Elizondo program is that they didn’t do any research into the history of the phenomena they discussed. If they had, they would have known of the work of Dr. Roger Leir. In the 1990s Dr. Leir surgically removed many ‘alien implants’ from abductees. At least one was analyzed. It was metal, and the isotope ratios were not those of any metal found on Earth. It was absolutely extraterrestrial. Dr. Leir’s work and the book he wrote about it seems to have been forgotten. I knew Roger, and I believe he was an honest investigator studying a highly unusual phenomenon.
None of Elizondo’s revelations is anything new. My only criticism is that he and the people who produced the program about him didn’t do their homework. If they had, they’d have added some historical context. Lue Elizondo appears to be just what he claims to be, an insider who believes people have a right to know what’s going on behind the scenes of secret government programs that are breaking the law by not briefing Congress on what they are doing, and what they’ve discovered.
Angry Congressmen have demanded full disclosure, and have passed laws to force it. But, as Elizondo says, ‘religious fundamentalists’ within the Pentagon will do anything to block full disclosure. These paranoid idiots believe UFOs are made and controlled by demons.
Jacques Vallee and Graham Hancock have pretty firmly established that the UFO phenomenon goes back beyond written history and is behind much myth, legend, and folklore. Human encounters with these ‘aliens’ probably predate modern humans.
I had the honor of interviewing Col. Philip Corso not long before his death. Like Elizondo, his credentials were impeccable. He said that he was the man at the Pentagon entrusted with the Roswell debris, and his job was to turn it over, a little at a time, to US industries for reverse engineering. He wrote a book, ‘The Day After. Roswell,’ in which he divulged much, but he told me and other interviewers, “What crashed at Roswell was not a spaceship. It was a time machine.” Perhaps the ‘aliens’ are us from some distant future, or others from some disant past. One NASA scientist claims there is evidence of an ancient prehuman civilization.
Whatever the truth, we deserve to know it.
The Elizondo program was followed by a totally ridiculous program in which Dr. Michio Kaku showed his abysmal unfamiliarity with the subject and Seth Shostak, head of SETI, showed that he has his head firmly buried in the sand. His insistence that advanced alien civilizations would use radio to communicate is absurd. It’s like looking for smoke signals in outer space. As Arthur C. Clarke said, any advanced technology would be indistinguishable from magic. With all due respect to Seth, I believe SETI is a waste of time and resources. The ‘aliens’ are already here.
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About The Author: Bob Shell is a professional photographer, author, former editor in chief of Shutterbug Magazine and veteran contributor to this blog. He is currently serving a 35 year sentence for involuntary manslaughter for the death of Marion Franklin, one of his former models. He is serving the 15th year of his sentence at Pocahontas State Correctional Facility, Virginia. To read additional articles by Bob Shell, click here: https://tonywardstudio.com/blog/bob-shell-nasas-nazis-and-alternative-physics/
A physicist friend who used to work at Oak Ridge National Laboratory recently sent me a truly amazing book. It’s titled ‘The Philosophers’ Stone: Alchemy and the Secret Research for Exotic Matter’ by Joseph P. Farrell.
The book gets off to a very slow start, and I almost put it aside and didn’t finish reading it, but on page 99 it really takes off and gets to it’s real meat close to the end.
Did you know that strands of DNA are superconductors at biological temperatures? From my background in biology I know that it’s been known for some time that nerve signals in animals move faster than can be accounted for by the standard models of chemical signalling across synaptic gaps, but no one had proposed a model to explain it, so the phenomenon was swept under the carpet and ignored.
Superconduction by DNA solves the question of this phenomenon neatly. Superconduction is the movement of electrical current at maximum speed with no resistance, no production of heat. Normal superconduction occurs only at very low temperatures, and the requirement to keep the systems at these very low temperatures has limited the practical use of superconductors.
I’d heard of the Nazi Glock (‘Bell’) device somewhere before, but knew nothing about it. Farrell has investigated it in depth. The Bell was a device with a nonconductive bell-shaped ceramic outer shell and two rotating drums inside. It was some two meters tall with a hook on top to allow it to be lifted and moved. The two drums contained small amounts of mercury. As the drums spun, the mercury spread out into a thin film on their inner surfaces. Whether the drums were concentric or one atop the other is unclear from available information. The drums rotated in opposite directions at very high speed. This created a field of some sort around the device that could be deadly to people who got too close. Dr. Huburtus Strughold, the doctor associated with the project tested it on concentration camp inmates to determine the effects on humans at various distances from the Bell. (Later he became NASA’s director of space medicine! NASA’s history is full of Nazis! From von Braun on down!)
The device lost weight, as well when the drums were spinning.
Ancient Indian texts describe vimenas, flying machines, using spinning rings of mercury to produce lift. Apparently the Nazi scientists were inspired by this. They were seeking new propulsion systems.
Toward the end of the book, Farrell goes into alternate theories of physics proposed by Pascual Jordan and Burkhart Heim, two neglected physicists who have been ignored by today’s physicists because they were committed Nazis.
In my 2019 book ‘Cosmic Dance’ I proposed quantum time. Jordan worked on quantization of spacetime! He was onto this in the 1940’s!! I though the idea was mine, sigh!
Jordan believed that the constants of physics were not fixed, as most physicists believed then, and still believe today. He theorized that those constants varied over time. He believed that the Earth’s gravity varied over time. This variation in gravity was, he believed, because the Earth’s mass had varied over time. He attributed this variation to torsion caused by the Earth’s rotation. I find this idea intriguing, because I proposed in ‘Cosmic Dance’ that the reason dinosaur footprints were all too shallow might be due to lower gravity back then. The animals weighed much less than they’d weigh today.
Heim developed the Unified Field Theory that Einstein was unable to develop, using only six dimensions, not the twenty or more demanded by string theory.
Heim lost his eyesight, arms, and most of his hearing as a result of one of his experiments in developing his theory. Undaunted by this, he continued working until his death many years later in 2001.
There is a well-known photograph of Adolf Hitler leaning over to study a map as he plans the invasion of France. In the photo with him is Hermann Goring and Baron Jesco von Puttkamer, Hitler’s personal Adjutant and representative of the Kreigsmarine, the German wartime navy.
What did Puttkamer do after the war? He worked for NASA in some unspecified job and was listed as a ‘consultant’ to Gene Roddenberry on Star Trek and Star Trek: The Next Generation!
Anyway, I think you’d find this book as exciting and fascinating as I did.
Farrell refers to another book that I somehow missed in my UFO research: ‘UFOs and Anti-Gravity: Piece for a Jigsaw’ by Leonard Cramp. It was published in 1966 and reprinted in 1996 and goes into Heim’s research in detail. Now that I know about this book I’ll have to get a copy.
NASA was aware of all the Nazi research on antigravity and unusual methods of propulsion, and Paperclipped many of the Nazi scientists involved to work for them.
If the doors of US government secrecy are ever thrown open, some very nasty stuff will come out.
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About The Author: Bob Shell is a professional photographer, author, former editor in chief of Shutterbug Magazine and veteran contributor to this blog. He is currently serving a 35 year sentence for involuntary manslaughter for the death of Marion Franklin, one of his former models. He is serving the 15th year of his sentence at Pocahontas State Correctional Facility, Virginia. To read additional articles by Bob Shell, click here: https://tonywardstudio.com/blog/bob-shell-is-there-a-fifth-force-of-nature/
Particle accelerator illustration generated by A.I.
Text by Bob Shell, Copyright 2024
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Is There a ‘Fifth’ Force of Nature?
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For several weeks newsmedia have been reporting on the possible discovery of a ‘fifth’ force of nature. Scientists at the Fermi National Accelerator Laboratory in Batavia, Illinois, sent a muon around their fifty foot accelerator donut. Muons are elementary particles with negative charges like electrons, but are much more massive. The Standard Model of nuclear physics predicts they will behave in predictable ways. Most physicists accept the Standard Model.
When a muon is accelerated in a particle accelerator it spins like a top, and it wobbles. In more technical terms, it precesses. Think of it as like the Earth. Our planet ‘spins,’ rotates as it goes around in its orbit, and it wobbles. That wobble causes the well-known precession of the equinoxes. Similarly, the muon wobbles and precesses. Its precessions ought to be predicted by the Standard Model. Only when the Fermi scientists actually tested it in 2021, it didn’t precess as it should have. It deviated by a tiny fraction, but that tiny fraction’s implications were huge.
Because this upset the Standard Model’s applecart, they recently did the tests again with improved precision, and the damned little muon still refused to follow the Standard Model. This is big news in physics because it shows that the Standard Model is flawed, and, at least in this case, wrong. Perhaps the whole Standard Model is wrong.
This research could open the door to a new Standard Model which would radically reconfigure physics as a whole. Much work will have to be done to develop the new Standard Model.
The reason this is of particular interest to me hinges on the four accepted forces of nature, electromagnetism, the strong nuclear force that holds atoms together, the weak nuclear force that allows radioactive decay, and gravity.
In a gedanken, a thought experiment as Einstein called them, I realized some years ago that this is dead wrong.
Gravity is not a force of nature at all. It is merely an emergent phenomenon.
An emergent phenomenon is simply a phenomenon we perceive that actually emerges from something else. A good example is heat. We perceive heat, but heat is merely an emergent phenomenon. Heat is actually molecular/atomic motion, although we do not perceive it as such. We perceive heat.
Similarly, we perceive gravity, but what it actually is, is the effect of mass on spacetime. We are pulled toward the earth, not by an elementary force, but simply because our feet are closer to the mass of the Earth than our heads. Our heads are accelerating through spacetime faster than our feet. Black holes have near infinite ‘gravitational attraction’ because movement through the time dimension of spacetime ceases at the event horizon of a black hole.
Saying that gravity is a fundamental force of nature is just wrong, and has always been wrong. Physicists speak of the difficulty of reconciling the ‘force’ of gravity with general relatively. There is nothing to reconcile. ‘Time dilation’ in proximity to mass is right there in front of their faces in general relatively, and has been experimentally verified. Clocks on the International Space Station run faster than identical clocks on Earth. (Somehow NASA got this backwards in one of their press releases!)
Einstein, riding in an elevator at the Swiss patent office where he worked, had the realization that gravity was nothing more than acceleration. But he didn’t carry that realization to its natural conclusion that gravity isn’t a force at all. I suppose he was too steeped in Newtonian physics to make the leap.
Readers of my 2019 book ‘COSMIC DANCE’ may recall that I wrote about this then. I plan to expand on this idea in the sequel I’m writing now.
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About The Author: Bob Shell is a professional photographer, author, former editor in chief of Shutterbug Magazine and veteran contributor to this blog. He is currently serving a 35 year sentence for involuntary manslaughter for the death of Marion Franklin, one of his former models. He is serving the 15th year of his sentence at Pocahontas State Correctional Facility, Virginia. To read additional articles by Bob Shell, click here: https://tonywardstudio.com/blog/bob-shell-cicadas/
