“Only let your conversation
be as it becometh the gospel of Christ: that whether I come and see you,
or else be absent, I may hear of your affairs, that ye stand fast in
one spirit, with one mind striving together for the faith of the gospel”
(Philippians 1:27).
Our lifestyle should reflect Christ’s character and lifestyle so that others can see who He really is.
Forgiveness
and reconciliation will give you a sense of true freedom. With that
freedom, you can leave your past behind and move into all God has
planned for your life. Ephesians 2:10 is one of my favorite verses and it reads, "For we are
His workmanship, created in Christ Jesus for good works, which God
prepared beforehand that we should walk in them." Recently, I was
writing in my prayer journal and prayed about this scripture. I asked
God to remove all from my life that prohibits me from walking in His
will and completing the good works he has prepared for me. I wrote down
several things I want to accomplish in life and asked God to show me if
my desires are in line with His will. As I pondered over my long list, I suddenly felt a sense of true
freedom. It occurred to me that because I had put so many other
burdensome things behind me, I could now clearly and freely focus on
what God wants to do in and through me. I know one of the things that
burdened me in the past and held me back was my unforgiving heart.
Holding back on granting forgiveness can be a stumbling block to
progress and most of the time we can’t see that reality. So much time
is spent in bondage, being held captive by past mistakes, anger and
regrets. In order to get through that period of "bondage," I spent a lot of
time in prayer, asking God to mend my broken relationships with my
siblings. However, in addition to praying, I took action. I reached
out to my siblings and wrote each one a letter of reconciliation,
forgiving them for any grievance against me and asking them to forgive
me as well. It was at that point I was able to experience true freedom
in Christ. Once I stopped festering about the injustices against me and
owned up to the role I played in my broken relationships, I was able to
let God change my heart and heal me from the inside out. Once I let go
of my hardened heart, I was able to take hold of God’s grace. I have seen progress in my life because I took this journey to
reconciliation and forgiveness. I know that what God wants for my life
is always better than what I choose, so I chose forgiveness. Do you
have a broken relationship that is weighing on your heart, mind or
spirit? Is this burdensome situation holding you back from experiencing
freedom in Christ? If so, there are a few things you can do. First, pray that God will soften your heart toward your offender and
the situation. Second, decide that forgiveness is not an option, but a
necessity. Third, take action. Will you join me on the journey to
forgiveness and healing by writing a letter of reconciliation? If so,
visit my project website at http://www.thehealinglettersproject.com.
The site walks you through the step-by-step process of how to write a
letter of reconciliation to make amends. God wants to do big things in your life today. Will you forgive
someone today, or ask for his/her forgiveness, so you may be set free
and be used for God’s glory?
Natacha Cann is a certified Life Coach, mentor and founder
of The Healing Letters Project. The project encourages women to write
letters of reconciliation to their family, friends and loved ones to
make amends, seek forgiveness and repair broken relationships.
www.thehealinglettersproject.com
Jay Jones
Class of 2021 SAT 1590 GPA 4.28/4.00 Email: jay.jones.21@seoulforeign.org Phone: +82 10 2318 9083 US Citizen Height: 6'2" Weight: 165 lbs
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How to Become a Mentally Strong Tennis Player
By Brandon Ogle
True Mental + Physical Game
“Tennis is mostly mental. Of course, you must have a lot of physical
skill, but you can’t play tennis well and not be a good thinker. You win
or lose the match before you even go out there.” This observation comes
from one of my favorite tennis players of all-time, Venus Williams. At
one time, Venus was one of, if not the most, dominant female tennis
players on the world. Unfortunately, health conditions have forced her
to adjust her playing strategy. No longer can she keep overpowering her
opponents for multiple sets in a row. She has been forced to adopt a
more measured, strategic approach to her game.
Tennis is mental and physical. You can’t have one without the other and
expect to be effective. Numerous times I’ve seen players with incredible
physical attributes get beat by less physically talented players that
are more in tune with the mental aspects of the game. A good balance of
mental and physical focus is vital to one’s success in Tennis.
Concentrated Effort
Tennis can be a difficult game to master depending on how interested you
are in it. With this said, concentration can become a major road block
depending on how immersed you are in the sport. First off, I’ll start
with the matches. Depending on the age level, matches can vary from a
couple of games to multiple sets. As a result, they can drag on for
longer periods of time with little opportunity to relax. Along with
this, momentum can easily change over the course of a match. You must
retain concentration for the entirely of the match to prevent lapses.
One thing I’ve found to be useful in this process is to treat every
point like a new challenge. It’s easy to take a couple points off if you
get ahead by two or three breaks of serve. However, this is where
momentum changes hands.
The second area where concentration is critical is during
practice sessions. Practice is the perfect time to repeatedly practice
the shots you’ve been struggling with. If the backhand has been a weak
spot, you don’t just hit it a couple of times until the swing looks
good. You must find out the correct motion and hit it time-after-time.
For some, this can be a boring process, but it is the only way to truly
master the overall sport.
In-Game Tactics
As I mentioned in the introduction, tennis is a game of constant
adjustments. Players carefully analyze their opponents in the early
parts of a game to gauge their strengths and weaknesses. Unless you have
the immense physical tools to just hit it past them time and time
again, then you need to make careful adjustments from a mental side of
things. One of the most important mental skills to achieving victory in
tennis is learning to be a problem solver on the court. Every player has
tendencies. Whether you recognize them or not, you have tendencies,
just as your teammates and opponents do. Some of these may be easily
exploited. It is your job as a mentally elite player to make your
tendencies less noticeable and take advantage of those exhibited by your
opponent.
Understand the Rules
If you truly want to improve your skills in a sport, it is crucial to be
an expert on the rules. I understand this can be difficult for
beginners, but it doesn’t take long to master them. If you have some
free time, pick up a book to read the basics. This will help you
understand some of the general terminology, as well as the difference
between singles and doubles. To add to this knowledge, I suggest
watching tennis on T.V. Here you’ll be able to carefully observe the
scoring, player’s behaviors and the rules of the game in action. Of
course, through the first hand experience you’ll gain as you play more
matches, you’ll be able to rattle off the rules without even thinking
twice!
Passion for the Game
One mental skill that doesn’t take a lot of thinking or mental
intelligence is motivation, or a love for the game. If you’re going to
put in the work to be a great tennis player, a passion for the sport is
essential. Players with this passion are not only more likely to put in
the extra work to get better, but won’t give up easily in games. They
won’t let an early deficit discourage them and will continue to battle.
This is the type of mental attitude that makes a strong opponent.
Picture this: you get up 4 games to 0 in a best of 3 set match.
Obviously, this is an ideal situation for the leader as he or she has
all but locked up the first set. However, the player on the other side
of the net looks intrinsically motivated and not even rattled one bit.
Although the first set may be nearing its end, the player trailing is
going to give it their all to either come back on the first set or try
to gain some momentum for the rest of the match. Isn’t it easy to see
how this opponent would be tougher and more intimidating than one that
would just phone it in after the early hole?
No Fear
There are so many different shots you can hit in a tennis match. From a
slice to forehand to smash to so many others, the opportunities are
almost endless. With this being the case, you can’t be hesitant to try
new shots or even different playing styles as a whole. If you see
someone else playing in a manner that intrigues you, don’t hesitate to
incorporate that into your own game. From a different perspective on
saying no to fear, you’ll most likely find yourself matched up with some
opponents that are simply more talented. Whether it be having endless
stamina or an elite serve, these players appear to be unbeatable. The
best way to be resilient against them is by adjusting your playing
style.
For example: I’ll take the player with the huge serve. Based on
their style, it isn’t going to be wise to stand on or inside the
baseline even if that is what you would typically do that against an
opponent. Rather, take a step or two back and give yourself plenty of
room. Generally, big servers aren’t the most fleet-of-foot. Under this
assumption, the best strategy would be to get the first return over and
then look to extend the match. It all comes down to breaking down your
opponent’s game early on!
(Because I mentioned the variety of shots available in a tennis match, I’ve included a link to a video from CoachTube.
It is taught by Oscar Wegner and essentially shot-by-shot goes through
the most common shots. Check it out if you’re new to one!)
Decisive, yet Cautious
Players that aren’t decisive often get themselves into positions
where their opponent can guess where the return is coming. The
take-away message from this final section is to make a decision and go
with it, but keep in mind the situation. If you’re in need of a winner
and your opponent leaves the cross court side open, go for it! Sometimes
the tougher shot is what is needed to alter the course of a match. On
the other hand, there are also times where caution needs to be
exercised. It all goes back to the idea of knowing the situation. If
your opponent has been erratic time and time again, then doesn’t it make
sense to take the safe approach and force them to beat you? Sometimes
all you need to do is return the serve to give yourself a reasonable
chance at the point.
Student of the Game
If you truly want to become a mentally strong tennis player, you
need to become a student of the game. There are plenty of players that
possess the excellent physical tools needed to excel on the tennis
court. However, this is only half the game. Throughout this article,
I’ve delved deeper into a few of the mental aspects of Tennis. Between
passion, aggression, tennis intelligence, and concentration, there are
many areas where a stronger mental approach can give you the upper hand!
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In part 2 of this 3 part interview, Charlene interviews the Google Whistleblower - Zach Vorhies - about Google and Big Tech and their attack on our freedoms and assault on the truth.
Because of Zach, we now have proof that Google has been hiding the truth about cancer and vaccines and so much more from us in their search results. What can we do about this? Join Zach and Charlene and learn more! You can find more about Zach here: http://www.stopbitburning.com and http://www.zachvorhies.com
Global VPN Use Is Booming But So Is Cyber-Censorship
Author
Joanne Jordan
Net-savvy
users consider VPNs a necessity these days. Can you afford to connect
to the internet without using a Virtual Private Network? In restrictive
countries like Russia, the UAE, and China the government imposes bans on
certain types of content which they deem subversive or not in the
nation's interest. Whether you're there for business or pleasure, in
both cases you may experience difficulties accessing a staggering number
of websites. VoIP services like Skype and WhatsApp are blocked, along
with gambling sites, Netflix US, Twitter, Instagram, Xing, and Wikipedia
pages, to name but a few. There are numerous reasons why netizens have
started to use VPNs. The most basic thing a VPN does is that it protects
your system from spam, malware, viruses, and other digital threats. In
addition to that
VPNs provide a certain level of anonymity. The user can exercise
their inalienable right to voice an opinion without dreading a backlash
from government agencies or corporations. Secure servers keep
communication private.
Instead of your own unique identifier, the IP address of the VPN
server is provided. This prevents websites and applications from knowing
your geographic location and from sending you targeted advertisements.
VPNs protect the identity of the user and prohibit unauthorized access to the user’s personal information and transactions.
VPNs hide sensitive data like bank details, passwords, and credit card numbers.
VPNs provide companies a secure network which can be used by all employees.
Why VPN censorship is increasing all over the world As VPN use expands around the globe, governments have started to
realize that this technology aims to impede control over their citizens.
China alone cannot be blamed for a ‘Rise of Digital Authoritarianism’:
according to a report by the nonprofit group Freedom House (which
surveyed over sixty countries), roughly 40 percent of those nations
experienced crackdowns on digital freedoms. But even with the
deterioration of internet freedom suffered in countries like Cambodia,
Kenya, Nigeria, Egypt, Sri Lanka, the Philippines and Venezuela, the
report found that with its 'Great Firewall' model of digital control,
"China reached new extremes with the implementation of extensive
Cybersecurity Laws and upgraded surveillance technology." - Usually, a
government will only ban foreign VPN service providers as they typically
do not conform to the prevailing law of that nation. They generally
allow local VPN providers to function and provide their services.
However, local VPNs cannot offer the same quality and level of security
as international providers and more often than not will monitor the
internet activity of their clients. How to use VPNs to keep yourself safe online Let's take China as an example which has threatened to ban all VPNs
back in 2018 and has already clamped down on services such as Dropbox,
Gmail, Facebook, and YouTube. There are just a few VPN companies that
are able to bypass this ban. If you enter China, you may not be able to
access any VPN sites there. The best thing to do is to have a VPN
pre-installed before you cross the border. While governments try to keep
people from using VPNs, tech-savvy users come up with ways to bypass
restrictions and stay connected. If you live in a country where it’s
legal to use a VPN, make sure you compare some well-reviewed VPNs and
get the best one. While there are free VPNs out there, it’s hard to
trust them. Most free VPNs either provide low service quality or keep
track of your data. Reasons why using free proxies is a bad idea. As with free VPNs, the operators of an open proxy web server need to
recover their costs. They can do this by injecting ads into your traffic
or by selling your data to advertisers. Either way, there is no
incentive for online proxy sites to keep your browsing fast, secure, and
anonymous. A VPN server needs more permissions on the local device than
a simple web proxy and as a result, usually requires users to install a
separate app. However, to use a proxy, every single application might
need to be configured separately, and changing the desired proxy server
location might require a complete reconfiguration. Not all proxy servers
are malicious by nature, but it can be tough to separate the dangerous
from the harmless.
Speed issues
Thousands of people are using the same proxies. In all likelihood,
the proxy-relay is choked with connections. Therefore it cannot give you
the reliable connectivity you expect. If you're dealing with e-commerce
platforms or online streaming websites like Netflix, then you might as
well call it a day. What you need are high-quality proxies which are not
flooded with free connections.
Server trouble
It is not uncommon for proxies to operate on a single server. This
means that each choked proxy is on an overloaded server, which is
basically getting strangled by connections. Expect to experience
throttled bandwidth when routing your connection through them.
Lack of access to specific websites
Many of the free proxies have spammers exploiting them, and
frequently they end up on blacklists. This means that even if you just
want to do some shopping, you will get blacklisted by the website. When
using a very common proxy address, you are likely to fail to connect.
The Hackers
Cybersecurity threats are growing like weeds. Nowadays, no one is
surprised to hear that several million social security numbers ended up
on the Darkweb. Sure, software companies are always trying to patch
loopholes, but they're usually one step behind the skilled
cybercriminal. Sooner or later you will fall prey to a phishing scam or
malware when using a free proxy. In fact, by opening the communication
between you and the proxy, you are basically inviting anyone on the
other side on to your device. This can result in significant privacy
breaches such as keystroke loggers.
Breached privacy
Quite possibly the worst thing is the free personal data that you are
delivering to the proxy provider. While you are relaying your
connection through the proxy site, they will see all your device
information along with whatever you are up to online. It should be
evident that this is a critical security compromise. There is a reason why cybersecurity experts recommend using only
trusted proxies with reliable 'no logging' policies. This means that the
company does not observe or record your online activity. At the same
time, it will not access your device or record any device particulars.
We all need to be more conscious of our online footprints. From casual
internet user to business executive, a VPN can make a tremendous
difference when it comes to online safety. Make sure you stay protected
and secure across all of your devices.
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** (Disclaimer: This video content is intended for educational and informational purposes only) **
Baltimore, Maryland — Several Baltimore Police Officers were in the intersection of Baltimore and Gay Streets at 10:29 p.m. on May 29, 2020, limiting eastbound traffic, when a vehicle pulled up to the intersection and began to head northbound through the intersection.
Sgt. Graig Higley put his hands up in an attempt to get the vehicle to stop because the light was red. At that time, the vehicle accelerated towards Sgt. Higley, who moved out of the way to prevent being hit. The vehicle then proceeded through the intersection, made a u-turn, and then proceeded towards Sgt. Higley again. Two officers (Sgt. Graig Higley and P.O. Terry Love) then drew their weapons and pointed them at the vehicle, ordering the driver to get out. The driver (the Involved Citizen) got out of the car and stated “shoot me” and then she sat on the ground. While on the ground, Sgt. Higley closed the driver side door to prevent the Involved Citizen from returning to her vehicle.
At that time, the Involved Citizen spat at Sgt. Higley. Additional officers were called to assist. While awaiting other officers, the Involved Citizen stood up and walked towards Sgt. Higley. After thrusting her hands towards Sgt. Higley, he grabbed her arm in attempt to place her under arrest. Once Sgt. Higley grabbed her arm, the Involved Citizen struck Sgt. Higley in the face. Officer Terry Love then attempted to restraint the Involved Citizen, but she broke free and struck Sgt. Higley in the face again. At which time, Officer Terry Love struck the Involved Citizen in the face, with a closed fist, causing her to fall to the ground. The Involved Citizen was subsequently taken into custody with the assistance of several other officers. Baltimore City State's Attorney's Office said the officer will not be charged.
In today’s Bible Study, we will look at another great statement from the Word of God from John 2:5.
From The Kingdom Of Darkness
Author
Agwom Izang Itse
From the
Kingdom of Darkness. Col 1:12-14; Giving thanks unto the Father, which
hath made us meet to be partakers of the legacy of the holy people in
light: Who hath conveyed us from the intensity of haziness, and hath
made an interpretation of us into the realm of his dear Son: In whom we have recovery through his blood, even the absolution of sins: Numerous things have occurred in this world, demise goes to the
individuals who pause, accidental when nor where nor even how it comes,
yet it goes to all. Numerous Ministers, of Gods Testimony, of His Son
Jesus, are crying with severe tears for the dead and the loss of
numerous who have passed on with no expectation of Salvation through the
dismissal of the Blood of the Lamb. Reparation for them is far
proceeded to be not, at this point accessible to them, whom have settled
on their choice to follow bogus divine beings into time everlasting.
These Ministers of the reality of the situation are not to blame for the
lost that have kicked the bucket, yet the issue lyes with those that
picked haziness as opposed to light. The individuals who have passed on
in wrongdoing must likewise be brought up in transgression to be
partaker of the judgment of man. There is no flaw in the priests of
truth, they have carried out their responsibility to God and man to
convey reality. 2Co 4:5 (Wesley) For we lecture not ourselves, yet Christ Jesus the
Lord; and ourselves your hirelings for the well being of Jesus. The
issue isn't in us, neither in the principle they get notification from
us. We lecture not ourselves – As capable either to illuminate, or
pardon, or bless you. Be that as it may, Jesus Christ – As your lone
insight, honesty, purification. Also, ourselves your hirelings – Ready
to do the meanest workplaces. For the good of Jesus – Not for respect,
intrigue, or joy. The Father hath made an interpretation of us into the
realm of his dear Son. "Translated" has two explicit implications, 1.The
interpretation of the body, as noted in sacred text. To shoulder,
convey or expel starting with one spot then onto the next. To expel or
pass on to paradise, as a person, without death. "By confidence Enoch was deciphered, that he ought not see demise. Heb 16."
Interpreted as of the soul.
Those hence made an interpretation of as to state, are likewise
changed as to character. This is a change from the lustful psyche to the
brain of Christ. A difference in mentality an adjustment in your points
of view an adjustment in heart. There are numerous that trust Col 1:12-14, is expressing that
Christians, who have been made an interpretation of, are safe to assault
by Satan and the powers of Darkness, this is a confusion and perilous
conviction. The interpretation referenced here is interpretation of the
dead soul to a live soul and not the passing of the body. An
interpretation from a realm of untruths and duplicity to the Kingdom of
Light and Truth. From being a hireling to Satan to the Servant of the
Lord God Almighty. From being a captive to sin to being the Sons of God.
Insofar as the Body is alive, it is an objective for Satan and the
realm of Darkness. Still don't accept? Take a gander at Paul for
instance; 2Co 12:7-10; And in case I ought to be magnified above measure
through the wealth of the disclosures, there was given to me a thistle
in the substance, the dispatcher of Satan to buffet me, in case I ought
to be commended above measure. For this thing I besought the Lord thrice, that it may withdraw from me. Furthermore, he said unto me, My elegance is adequate for thee: for
my quality is made flawless in shortcoming. Most happily in this way
will I rather wonder in my ailments, that the intensity of Christ may
settle upon me. Along these lines I enjoy illnesses, in censures, in
necessities, in oppressions, in bothers for the well being of Christ:
for when I am feeble, at that point am I solid. Paul was an evangelist
to the gentiles, of which we as a whole are. "What's more, in case I
ought to be commended above measure through the bounty of the
disclosures" this entry is expressing that Paul, to be kept Humble, as
we may be, was given a bug, to keep Him in Humbleness. The Word
"disclosures" was not the Book of Revelations, yet otherworldly
understanding into reality of the Gospel. Paul expresses this twice, "in
case I ought to be magnified above measure." Thou we have all insight
and information into the sacred writings we are altogether despite
everything living in this realm of murkiness. John 17:16 They are not of
the world, even as I am not of the world. 2Co 4:3-4 But in the event
that our gospel be stowed away, it is covered up to them that are lost: In whom the divine force of this world hath blinded the psyches of
them which accept not, in case the light of the superb good news of
Christ, who is the picture of God, should sparkle unto them. I wish to
take a gander at, 2Co 4:3-4, for a second, particularly the words,"In
whom the divine force of this world hath blinded the psyches of them
which accept not" "the lord of this world," " is Satan." If we look in
the book of Revelations, after the letters to the holy places we see an
example that is upsetting. Beginning with part 6 there is no notice of
the Church until some other time in the prophecy's. This is upsetting
provided that you saw, even thou the prediction's of disclosures are as
yet available to all, nobody gives any consideration to them. The Bible
is as yet available however man, not quite the same as today, who are
fixated on prescience, won't hear any longer of Scripture, or overlooks
it. Why? 1. The Church is Gone. The proclaiming of the gospel has
changed course from the gentiles to the Jews, hence the 144,000 fixed
Jews. The hours of the gentiles has been satisfied. Which isn't to state
that the gentiles can't at present atone however that prescience must
be satisfied as it is composed. Fire up 11:3 And I will give power unto
my two observers, and they will forecast a thousand 200 and threescore
days, dressed in rough clothing.
The realm of murkiness has grabbed hold around the world. Fire up
11:10 And they that abide upon the earth will cheer over them, and make
joyful, and will send blessings to each other; on the grounds that these
two prophets tormented them that harped on the earth.
Everybody is distracted with self protection. Fire up 6:15-17, And
the rulers of the earth, and the incredible men, and the rich men, and
the main commanders, and the strong men, and each bondman, and each
liberated individual, concealed themselves in the caves and in the
stones of the mountains; And said to the mountains and rocks, Fall on
us, and conceal us from the substance of him that sitteth on the
position of royalty, and from the fierceness of the Lamb: For the
extraordinary day of his anger is come; and who will have the option to
stand?
Since man has dismissed reality, God has blinded them, so they can't
see. 2Th 2:11-12 And for this reason God will send them solid daydream,
that they ought to accept an untruth: That they all may be accursed who
accepted not reality, however had joy in corruption.
Fire up 16:9 And men were burned with extraordinary warmth, and
reviled the name of God, which hath control over these infections: and
they atoned not to give him greatness. In this statement,"Who hath conveyed us from the intensity of
dimness", "power" isn't in the Greek language but instead means, the
capacity of, Faculty of the brain, as showed by a specific method of
activity; as the intensity of reasoning, looking at and judging; the
thinking powers. "give commission" That is to mean, the capacity to
control our reasoning, our brain and soul. We have been interpreted from
the control of the methods for murkiness to the methods for Jesus
Christ and His reasoning. Exemplary nature and Goodness and Truth is the
Kingdom of God. We have been conveyed from the ruler of haziness,
[Satan] who, by methods for transgression and un-conviction, keeps men
in numbness, bad habit, and hopelessness. Has humankind become so
visually impaired that they can't see? Have you additionally gotten
blinded by the passing and obliteration of the previous hardly any years
that Satan has likewise blinded your eyes to reality of Biblical
Prophecy? What are you looking for that Jesus can't supply? Consider it.
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Presented are a variety of drills to improve
individual skills for the beginner and the accomplished players. Many of
these drills we use with our 3rd graders and we used when coaching
college players. Each drill is designed to improve a specific skill
from groundballs, offense, defense, and other. Some of these can be
worked on alone while others are group work. Book this course.....
Matt Hogan CEO and Founder Hoganlax.com Director Annapolis Hawks Club Lacrosse Executive Director NPYLL Past Head Coach UPENN, Clarkson University, and St. Mary's High School Past Assistant Coach US Naval Academy, University of Maryland, University of Delaware MIAA Coach of the Year
The goal of this workout from FYR 2.0: Hannah Eden's Muscle-Building Fat-Loss Plan is to build metabolic strength and conditioning. ► Try Hannah Eden's FYR 2.0 Fat-Loss Plan: https://bbcom.me/2TYK04d ► BodyFit Training Programs: https://bbcom.me/2AyC6HJ ► Shop Bodybuilding Signature Supplements: https://bbcom.me/304cdu2
The best part of any time-based workout is the scalability, and this one is no exception. You can work at any fitness level because you're not trying to hit a set number of reps. You can work at your own pace to burn fat and boost your athleticism. It doesn't matter where you're starting or what your goals are, just stay focused and keep moving!
| FYR 2.0: Hannah Eden's 8-Week Muscle-Building Fat-Loss Plan | This is what you've told us you were waiting for. Hannah Eden's original FYR program for Bodybuilding.com was a fitness revelation. FYR 2.0 is a full revolution! In this follow-along fitness plan, you'll get just the right amount of intensity, sweat, and struggle to reach a new level of fitness.
| Follow-Along Video Workouts | For 8 weeks, you'll get 5 full-body follow-along workouts a week, each lasting no more than 30 minutes. You can do it at home or in any gym, with just your body and a few select weights. Experienced trainer and coach Hannah Eden and her models will show the right way to do every lift in real time!
| Scale Your Workout to Your Abilities | With Hannah, Paolo, and Tanner as your guides, you can pick three different levels of technicality and intensity. You can go at your own pace and gauge your progress when you repeat a few key workouts. And you can always follow Hannah, if you dare!
| Nutrition Guidance | How in the world does Hannah maintain that physique and power through her workouts? We'll show you. You'll get macronutrient breakdowns, a shopping list, and supplement recommendations to help you get the most out every workout and recover between them!
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