Please provide your name as it appears in our '73 yearbook, and add any other name(s) you may go by now.
Bernard Ohanian
Relationship status - husbands/wives/domestic partners/divorces/deaths/children/grandchildren? Tell us about your other family members we might know.
Married Kate Kelly 1994. Children: Rafael (aka Raffi) born 1996; Sofia born 2000. Father Abe Ohanian died 2007; mother Bernadine Ohanian (former teacher at Beardslee and Maxwell; former principal at Valley View) died 1991. Sister Patricia (aka Patty) DHS class of ’78.
Please upload a few recent pictures here. Family pictures are of course welcome!
As one of the Blues Brothers for a work Halloween party a few years back.....
as a craggy old man, 2021
Courting my now-wife, early 1990s
Job history? What jobs have you had over the last 50 years?
Current: Editorial director, The Pew Charitable Trusts, Washington DC. Former: Vice-president and executive editor, National Geographic Magazine (other positions at National Geographic included editor, international editions; writer); Vice-president and editor-in-chief, aarp.org; Rome (Italy) correspondent, RKO Radio Network; Senior editor, Mother Jones magazine; Wire editor, Inter Press Service, Rome (Italy). Author and/or editor of several photography books, including “Baseball in America” and “A Day in the Life of Italy”
Are you currently working, retired or somewhere in-between?
Working, both my day job and my side hustle (teaching writing to federal government employees)
Did you pursue any further education after High School?
Bachelor’s degree, Linguistics, University of California (Berkeley)
What hobbies/interests/pastimes have you engaged in?
Studying/learning languages and history; playing and coaching baseball and softball; traveling; photography; playing basketball
What city do you currently live in.....for how long? Where else have you lived?
Washington DC 1992-present; San Francisco Bay Area, 15 years; Italy (Rome, La Spezia, Cinque Terre, Lake Garda), 3 years; Santa Cruz (California), 1 year.
Over the last 50 years, what other cities/states/countries have you visited?
Have spent time in every US state except Alaska, Idaho, Montana, North Dakota, and Michigan. Also have visited: Canada, Mexico, Brazil, Portugal, Spain, England, the Netherlands, France, Italy, Germany, Poland, Romania, the Czech Republic, Denmark, Sweden, Norway, Finland, Russia, Greece, Turkey, Hungary, Israel, Thailand, Taiwan, Japan, Belgium, Switzerland, South Korea.
Share with us your most memorable experiences of the last 50 years?
Meeting my wife. Birth of my children.
Go To All Profiles
Relationship status - husbands/wives/domestic partners/divorces/deaths/children/grandchildren? Tell us about your other family members we might know.
Married Kate Kelly 1994. Children: Rafael (aka Raffi) born 1996; Sofia born 2000. Father Abe Ohanian died 2007; mother Bernadine Ohanian (former teacher at Beardslee and Maxwell; former principal at Valley View) died 1991. Sister Patricia (aka Patty) DHS class of ’78.
Please upload a few recent pictures here. Family pictures are of course welcome!
As one of the Blues Brothers for a work Halloween party a few years back.....
as a craggy old man, 2021
Courting my now-wife, early 1990s
Job history? What jobs have you had over the last 50 years?
Current: Editorial director, The Pew Charitable Trusts, Washington DC. Former: Vice-president and executive editor, National Geographic Magazine (other positions at National Geographic included editor, international editions; writer); Vice-president and editor-in-chief, aarp.org; Rome (Italy) correspondent, RKO Radio Network; Senior editor, Mother Jones magazine; Wire editor, Inter Press Service, Rome (Italy). Author and/or editor of several photography books, including “Baseball in America” and “A Day in the Life of Italy”
Are you currently working, retired or somewhere in-between?
Working, both my day job and my side hustle (teaching writing to federal government employees)
Did you pursue any further education after High School?
Bachelor’s degree, Linguistics, University of California (Berkeley)
What hobbies/interests/pastimes have you engaged in?
Studying/learning languages and history; playing and coaching baseball and softball; traveling; photography; playing basketball
What city do you currently live in.....for how long? Where else have you lived?
Washington DC 1992-present; San Francisco Bay Area, 15 years; Italy (Rome, La Spezia, Cinque Terre, Lake Garda), 3 years; Santa Cruz (California), 1 year.
Over the last 50 years, what other cities/states/countries have you visited?
Have spent time in every US state except Alaska, Idaho, Montana, North Dakota, and Michigan. Also have visited: Canada, Mexico, Brazil, Portugal, Spain, England, the Netherlands, France, Italy, Germany, Poland, Romania, the Czech Republic, Denmark, Sweden, Norway, Finland, Russia, Greece, Turkey, Hungary, Israel, Thailand, Taiwan, Japan, Belgium, Switzerland, South Korea.
Share with us your most memorable experiences of the last 50 years?
Meeting my wife. Birth of my children.
Go To All Profiles
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an elevated heart fee. The mechanisms are believed
to be due to weight coaching’s effect on lowering inflammation and oxidative stress.
We’ve received a great breast most cancers prevention workout plan that discusses this in more
element. A girl’s workout program, like this arm workout or these bicep exercises for girls, for instance, should be constructed to construct muscle and enhance cardio variables.
The calorie expenditure that comes with it will
then complement the energy misplaced via food plan, creating a true fat-burning program.
Next up in our full physique workout program, we’re again to the decrease body to focus on the glutes with 3 units of strolling lunges, aiming for about 6-10 reps per leg.
Subsequent up in our full physique exercise program, lat pulldowns for three sets
of 8-12 reps.
You can’t build muscle mass should you aren’t providing the proper nutrition for your physique.
You must assist your daily requirements, and provide surplus of protein so your physique can physically make new cells.
A training log helps you stay consistent, set and achieve specific
targets, observe your progress over time, determine patterns in your coaching, and maintain yourself accountable to your health objectives.
Right Here are five muscle-tastic tricks to get you started in your strength training journey.
The period of train ranged from 6048 to min per week, with most studies assessing packages based mostly on one hundred fifty to 200 min per week
of train. Because you’re training each
muscle group each coaching session, full body workout programs ought to be
performed three days every week. Some individuals are
shocked to find that it’s potential to maintain and even enhance their physiques, they usually don’t need a bro break up program or a traditional PPL
routine.
I can’t provide you with an actual length of time for every exercise for a 5 day break up because
it is dependent upon your coaching goals, your schedule, the muscle teams you might be
concentrating on, and your fitness degree. Nevertheless, usually speaking, your workouts should last no longer than 60
minutes (including warm up however excluding cardio). The average time for exercise
periods for a 5 day cut up is normally round minutes. Remember,
you are coaching 5 days a week, so the amount is unfold out extra over the week,
which implies you are able to do barely much less whole volume every
workout than you’ll with a three or four day break up. If you’re a newbie, you will construct
muscle with just three days a week, or maybe a 2 day break up can be sufficient as long as you convey the intensity
these two days.
Full physique exercise plans are generally beneficial for many newbie lifters, however are additionally well suited for intermediate and advanced lifters.
Although a smaller muscle group, the biceps can carry some heavier weight when pushed.
Incorporate a couple of curl variations into your program, similar to barbell curls, dumbbell seated
curls, hammer curls or rope curls.
Regardless, we are ready to still provide exercises to attempt to sculpt these places
the best we are in a position to, so as you shed weight, their muscle definition can shine by way
of. Your full body workout shall be built around the huge compound actions, which will create a powerful foundation that you can construct on.
To do that, you’ll use smaller accessory workouts and a
few isolation moves. However, these classes nearly all the time focus totally on cardio, fats loss,
and muscle endurance.
If you don’t allow your physique to get well from the work you’ve done, then you will make no additional
progress. I anticipate most athletes will be succesful of do these 5 sessions in a week.
I don’t specify exactly how that occurs, as I like to depart flexibility to
schedule your own workouts. As long as you get the work carried out every
day, I don’t actually care the way you do it.
The Newbie Power Training Program and 80+ different workouts and programs can be found within the StrengthLog
exercise tracker. For best results, hold it clean and managed, and squeeze your leg muscular tissues on the top
of the movement. Your quads will really feel like they’re internet hosting a fireworks present, but embracing the burn provides them their second within the muscle-building
spotlight.
This will allow you to discover the most effective routine based on the time you are willing
to allocate and the muscle tissue you wish to work. For efficient results, the exercises featured are developed on scientific analysis to ensure maximum movement
and suppleness. You can even track your individual exercises to
gauge your progress for enchancment.
These lifts all the time come first as they thrive on technical
proficiency, energy, and execution. Knocking these
out very first thing makes positive you’re working towards your talent with contemporary legs
(or as contemporary as they’ll be). All girls should 100 percent be in the health club and lifting weights for muscle hypertrophy as this is the optimal
methodology for creating a really robust physique. This is a precept known as progressive
overload, which is the heart of resistance training.
Let’s review the aim of the 12 week free bodybuilding program.
Your triceps are involved in pressing actions
just like the overhead press you did earlier in the workout routine and chest workout
routines like the bench press. Nevertheless, a couple of sets of direct triceps work ensures that your arms won’t
be a weak hyperlink. For the third exercise of
the beginner energy training program, it’s time to turn our attention to the rear of the physique,
more specifically the higher again, with the barbell row. More than being a powerhouse exercise for muscular power and
functional performance, the overhead press is like a chisel
in your deltoids, turning these shoulders into boulders.
Newbies should take a glance at Ivysaur 4-4-8, Greyskull LP, GZCLP,
or Strong Curves. Intermediate and superior lifters should examine HLM or Madcow 5×5 Advanced applications.
Opposite to popular belief, power coaching can assist weight loss.
Even though running, cycling, and HIIT can most of
the consideration in phrases of weight loss, full physique
workouts can be helpful for burning calories.
Of course, you should be in a caloric deficit to lose weight, it doesn’t matter what sort of coaching program you’re
running. The HLM technique of training was collectively developed by individuals like Andy Baker, Mark Rippetoe, and
Invoice Starr, so most of its applications are designed
for full physique strength coaching.
Follow the identical warm-up protocol we used for the
incline dumbbell press to get your leg muscles prepared.
Lastly, to optimize your kind, tuck your elbows into an arrow form on the way down and press the dumbbells up and again towards your collarbone.
This traces up the strain completely with your upper chest
fibers. In this case, a flat bench acts more like a decline
press, so you’ll need a steeper incline (30 to forty five degrees) to hit your higher chest correctly.
If you’re coaching exhausting, you physique needs more sleep than those who
usually are not.
And fatiguing at a higher variety of repetitions means you likely are using a lighter weight, which can make it easier for you to control and preserve appropriate form.
To take advantage of your weight training routine, begin with lighter weights until
you master the correct form. Then, increase the burden or resistance slowly to avoid harm.
Be certain to work all of your muscle teams for optimal strength and
fitness. According to a 2019 study, doing a weight coaching
routine 3 times per week is as effective as extra frequent workouts for energy building.
In addition, a whole-body exercise routine additionally reduces the probabilities
of overtraining while increasing the stimulus frequency, the place every
muscle group gets skilled 12 times a month. As you improve the depth of your program, see how you feel if you take extra or fewer rest days.
If you feel a lack of power in subsequent workouts, you understand you
are not taking sufficient restoration time. On the
other hand, do not take too much time; you need to carry weights as quickly as per week, in any case.
This arm workout will be basic however extraordinarily effective at building quality size
and ripped arms. You’ll even be alternating biceps and
triceps each train. They change in every exercise and assist to keep your smaller
muscles progressing… and to maintain you involved too.
These three lifts change slightly in each of the three phases, however the movement patterns remain similar.
We recommend that on your relaxation days you give attention to
relaxation, full restoration and consuming plenty of healthy foods.
It’s at present thought that volume triggers protein synthesis rather
more effectively then intensity – and that ends in larger muscle cell levels.
For example, rather than selecting the identical weight dumbbells you’ve used for the previous few weeks, force your body to adapt by continuously aiming to
check your self.
At Present, in Exercise 1 of our full physique workout routine, we’ll focus on the leg curl.
If you want to construct muscle, you want an excellent vitamin plan with ample quantity of protein and prime
quality carbs. You should be consuming around .seventy five gram of
protein for every lb of bodyweight. So, if you weight 180lbs, you need
at least 135g of protein each day (yes, even on days you
aren’t working out). Keep Away From playing cards earlier than bed
and all the time eat carbs after your exercise.
If this is an important issue for you, take into consideration looking into that.
As a parting thought, we can’t emphasize enough the significance of consistency and staying focused.
Your exercises shouldn’t be two-hour affairs—each visit to the fitness center must be fast-paced and intense.
With that as your information and following the heavy-duty blueprint laid out right here,
we can’t promise it’ll be easy, but the outcomes ought to
be value every drop of sweat. Just assume, 10 more muscular
pounds may be a mere month away. Your ultimate 4 weeks
are going to shift slightly into gaining more muscle definition whereas maintaining the mass you’ve gained and maybe
gaining much more dimension.
However, eating as much as 2.2g/kg, or even higher, could presumably be beneficial.
Your muscular tissues have numerous strategies of determining how a lot load they’re beneath.
When they’re underneath a high load this causes
them to signal that they may need more restore, and ultimately the fibers will grow bigger
and thicken.
For instance, you could switch back squats with entrance squats,
standing overhead barbell press with seated overhead dumbbell press,
and so on. Just make these minutes rely by not lollygagging around – a 30 minute exercise that’s intense is far better
than a half-ass workout that takes ninety minutes.
Plus cortisol (the fats producing hormone) begins to increase after 60 minutes
or so, particularly for individuals over 40, which is clearly one
thing you wish to keep away from.
By separating your body components into different days, you can train extra regularly.
With each coaching cycle, you should keep constant with your routine,
only making modifications in weight load, reps, units, volume,
depth, rest time, etc., which is what we name progressive overload.
Usually speaking, you want to put the big compound lifts
at the beginning of your exercise when your strength ranges are highest.
This means you’ll be doing lower reps with a heavier load.
Then, towards the center and end of your exercise, you give consideration to the “accessory” workouts, utilizing
a higher rep range with lighter weight. Research reveals that a
single set of 12 to fifteen repetitions with the proper weight can construct muscle efficiently in most individuals and may
be as efficient as three sets of the identical exercise.
As long as you take the muscle you are working to fatigue — which means you’ll
have the ability to’t carry one other repetition — you would possibly be doing the work necessary to make the muscle stronger.
Loss of muscle results in lack of strength, which might make it harder to finish every day tasks as
you age. Getting stronger will enable you to do extra things for your self as you grow old, such as carrying your
personal groceries and mowing your individual garden — if you need to.
The quantity and frequency are too much and there are usually too many single joint
workouts in them as well. A drug free weight trainer (90%+ of
these in any given health club at any time) cannot address the amount laid out in the
common routine laid out by pro, non-naturally skilled bodybuilders.
Pliability has an extensive library of over 1500+ exercise routines
targeted on specific targets, sports activities, physique components, and other goal
features to improve energy and efficiency. No, it isn’t
recommended to do a full body coaching plans daily.
The best frequency for full physique workouts is three days per week, or every other day.
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Extend your palms in entrance of you, pull the
resistance band to the middle of your body, and perform completely different isometric
holds. This research reveals that isometric training might help build energy and cut back accumulated fatigue in athletes (1).
Still, if you carry out it in a half-kneeling split stance,
you’ll additionally get added hip mobility benefits.
This Pallof variation focuses on the adductors, very important in flexing and extending the hip.
If they’re “tight, ” getting sufficient hip flexion and
extension to dominate your decrease physique train becomes
a difficulty. The Pallof press train could look simple, however belief us,
it’s so much more durable than it looks!
The core is a vital stabilizing element in every physical activity, and
there’s no purpose to not incorporate this movement.
So, whether or not you’re an athlete or somebody who trains within the gym to
look higher and improve each facet of your fitness, the
Pallof press will allow you to tremendously.
But the postural advantages are one other crucial cause why everybody ought to be doing the Pallof press and its variations.
Right Here are 4 variations that anybody can add to their core training routine.
In Contrast To conventional core exercises that involve bending or twisting, the
Pallof Press focuses on stability—helping you construct a powerful, supportive
core with out putting excess pressure on your spine. If you’re managing osteoporosis, strengthening your core muscle tissue is amongst the finest
things you can do to guard your spine, improve stability,
and cut back the chance of fractures. If you need an evenly defined
midsection, you have to be training your core not only to carry out
rotations, but to resist them. In quick, it’s a win-win, for
appears and performance, that you just don’t want to skip.
Typically carried out using dumbbells, the renegade row develops unilateral
power.
They are very efficient at constructing useful power via the core by difficult it to withstand rotation as the
kettlebell is pulled from one aspect to the other.
Anti-rotational exercises, however, such as the Pallof Press, recruit the muscular tissues deep in our core,
constructing stability and strength through the obliques and backbone.
With this exercise, you can try many movement variations, but the secret is to keep your
physique stationary while you transfer the bands in several instructions.
Nevertheless, you can implement low rep ranges so long
as you can handle the burden. The key with the Pallof press is to
prime the physique for the work forward and not exhaust it.
Wherever from one to three units utilizing a rep range of between eight to 15 reps works
well. In 2006, ophysical therapist John Pallof showed Eric Cressey and Tony Gentilcore the stomach press (now the Pallof Press) when they have been each getting
Cressey Efficiency off the bottom.
These muscle tissue are essential in exercises that require significant
core engagement, similar to squats, deadlifts, and overhead presses, and this is precisely the place
the beginning of this article shines. The cable Pallof Press utilizes a cable machine to provide constant resistance all through the movement.
As a end result, you will need to keep away from turning your torso or hips during
the motion.
Bettering core stability and hip mobility is a positive way to squat and deadlift safely with good method.
The split-stance Pallof press will give your adductors an active stretch, hearth up your glutes, turns on the muscular tissues responsible for spinal stability.
All this makes it a great exercise to pair with squats
and deadlifts. There are always forces occurring in your
spine whether you’re lifting or taking half in. The better you can resist
these forces, the higher you’ll transfer and the extra weight you
will lift. Resisting outside forces is considered one
of few important benefits it offers. Sure, the Pallof Press can simply be carried out at
home with a resistance band and a safe anchor point.
And because you don’t have as much assistance from the decrease physique,
it can be challenging to maintain yourself fully secure should
you use more weight. Modify the cable pulley at chest height or anchor one finish of a resistance band to a sturdy
object like a squat rack at chest top. For the sake
of this demonstration, we will stick to the resistance band variation of the Pallof press.
You can use a cable pulley or a resistance band for the Pallof press.
Bear In Mind, standing with a wider-than-shoulder-width stance will make the train easier,
and a more slim stance will increase train problem.
Maintain the resistance band at a mid-chest degree and close to
your sternum but not touching. This exercise just isn’t a power exercise however an exercise to problem
and strengthen the core. So, start with a resistance you can comfortably deal with with good
form and when this feels simple then use more resistance or more reps.
The lifeless bug is a wonderful exercise for
engaging the deep core muscles and improving stability.
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