About 360 MAGAZINE

360 MAGAZINE is an award-winning international publishing on popular culture and design. We introduce avant trademarks to efficacious architects. We are a LGBTQIA2S+ friendly publication--officially recognized by the NGLCC. Our core demographic ranges from 19 to 39-year-old college-educated trendsetters within their respective international communities. The pages in this art book satisfy their strong interests including music, art, travel, auto, health, fashion, tech, philanthropy, design, food and entrepreneurship. It's an introspective digital/print/tablet portrait series, which encapsulates artists/brands/entities who embody the true essence of our publication- empowerment, equality, sensuality and most important of all, humanity within a global society.

MAGGIE ROGERS’ DEBUT ALBUM

Leave a reply

Acclaimed producer/songwriter/performer Maggie Rogers will release her Capitol Records debut album, Heard It In A Past Life, on January 18, 2019 Her new single, Light On is out today, and available to stream/download here Written by Rogers, the song was produced by Greg Kurstin + Kid Harpoon + Rogers and premiered as Zane Lowe’s World Record on Apple Music’s Beats 1. The official video for Light On will premiere soon.

This song is a letter to my fans about the last two years of my life, says Rogers. There was so much change that happened so fast, I wasn’t always sure how to make all this stuff feel like me. I was really overwhelmed for a while, and scared too, my life became so public so fast and there were times I wasn’t sure that this was all for me. But I never had doubts about the music. And every night I got on stage and was reminded why I love doing this. This is the most vulnerable Love felt in a song and its me saying thank you for all the light my fans brought me when I couldn’t find it for myself. I love music more than anything else in the whole world and I always have. This song is me actively choosing this life, in my way and in my time. I couldn’t be more excited that Light On is out in the world today.

Heard It In A Past Life is now available for pre-order in CD, digital and vinyl formats. Fans who pre-order the digital album will instantly receive five tracks: Light On plus the previously released Give A Little, Alaska, On + Off and Falling water. See below for the full track listing.

Tickets for Rogers’ fall headline tour, which includes two nights at The Fillmore in San Francisco, CA, have sold out, and the high demand is bringing her to larger venues. In December, she will join Mumford & Sons as direct support on their 2018 North American arena tour, which includes shows at Wells Fargo Center in Philadelphia and New York City’s Madison Square Garden. See below for itinerary. Tickets are available here.

Heard It In A Past Life includes the song that introduced Rogers to the world, Alaska, which has accrued over 100 million global combined streams to date. The album also contains the follow-up singles Falling water, praised by NPR, a celebration of the terrifying yet thrilling process of change and Give A Little, Pitchfork hailed as cathartic pop song about empathy and unity.

Maggie Rogers grew up in Easton, Maryland. After graduating from NYU’s Tisch School of the Arts, she released her critically acclaimed debut EP, Now That The Light Is Fading. The BBC, Tidal, Google Play, Vevo, Pandora and numerous publications including Rolling Stone, NYLON, SPIN, Billboard and more have tipped her as an artist to watch. NPR named her one of its Favorite Musicians and The New Yorker declares, Maggie Rogers is an artist of her time.

Rejuvenating Makeover For Older Engines

Leave a reply

It is a creeping process: Over the course of years the engine loses more and more of its performance. Its fuel consumption goes up, as do its emissions values. The fault lies with deposits on the inside of the engine that impede combustion. Jectron by LIQUI MOLY helps in gasoline engines.

Gasoline never combusts completely cleaning in the engine. There are always combustion deposits that settle in the injection system and disrupt the injection of gasoline. This makes combustion even worse and deposits are created even more quickly – a vicious cycle. The older the engine is, the more encrustations it carries around with it on the inside. And the poorer the gasoline quality is, the more deposits are created. Just like a fire burns badly and smokes a lot with damp wood, the same is true of bad gasoline quality in the engine.

Recreating the original performance and consumption values is not difficult. LIQUI MOLY Jectron is simply poured into the fuel tank. Every time the engine is running, the cleaning ingredients, together with the gasoline, get into the injection system and disintegrate the encrustations. The dissolved dirt is burnt in the engine and emitted together with the exhaust gases. The combustion chamber becomes clean again. In the event of tough dirt it can become necessary to use a can of Injection Cleaner for several refuelling processes in a row. Jectron can also be used preventively: One can every 1,250 miles ensures that new deposits cannot form in the first place.

The LIQUI MOLY Jectron was tested by Automobile Prüftechnik Landau (APL), a German testing institute, which predominantly carries out engine tests for car manufacturers. To begin with the engineers were sceptical regarding the effect of additives. But the test results convinced them – to such an extent that they now use Injection Cleaner themselves in order to free their test engines from deposits.

In its domestic market of Germany, LIQUI MOLY is the undisputed market leader for additives.

How To Care For Your Loved One After A Big Surgery

Leave a reply

Fighting cancer is a huge challenge. From radiation to chemotherapy, to target therapy, stem cell transplants – there are many different ways to fight it. Trying to target the cancer this way, however, will never be quite as effective as removing it from its source. Surgery does not always mean amputations, either. You can get cryosurgery in order to freeze and kill the cancer with liquid nitrogen. Or you can kill it with lasers, or even hyperthermia. Most people who have cancer opt for surgery, because if successful it can completely or at least partially remove or kill off the cancer cells, thus stopping, halting, or slowing down their cancer’s growth.

That does not make it easy, however, to recover. In some cases, patients might not be able to move at home by themselves with comfort or ease. That is why you, as their loved one, need to follow this guide on how to care for them after their big surgery:

Prepare for them to be Bed-Ridden

Depending on the surgery, they might need plenty of rest time to heal correctly. If they are completely bed-ridden, then you need to prepare adequately. Though it can be absolutely beneficial for your loved one to heal at home, rather than in a hospital, it means you need to prepare. Aside from specific medical equipment prescribed by your doctor, you will also need a stockpile of items like dry-touch adult diapers with tabs for nighttime, and in case you need to leave the house, sponge-bath equipment, as well as items like a bed tray to make their recovery easier and more comfortable. Even if they are only bed-ridden for a few days, these items can ease the time and make it more comfortable for them.

Make Healthy, Nutrient-Rich Meals

Healthy eating is a key part to healthy living, and that is especially true when you are battling cancer. This is more so true when you are healing after surgery. The only thing to remember is that you cannot give your body “extra doses” of vitamins, because that is not how it works. Instead, focus on providing your loved one a healthy and balanced diet as per the doctor’s instructions. The body needs to be at its best to heal as quickly as possible, and getting those nutrients it needs from food is a great way to go.

Hire an At-Home Nurse

If the at-home care is a bit beyond simply redressing the wound and cleaning them if they are completely bed-ridden, then it could be wise to hire an at-home nurse or getting the training yourself. It will depend, of course, on what your options are based on your health insurance and state. You could even be paid to care for your loved one, depending on your circumstances.

Having cancer is a terrifying battle, for both the patient and their family. Going through surgery can either remove it entirely or significantly reduce the size of it, thus improving their chances. It is your love and compassion, however, that will really help them, because no medicine will compare to the company of a loved one.

Hyper-Rare Pink Floyd Vinyl Sells For Nearly $14,000

Leave a reply

Discogs confirms the Most Expensive Item Sold for August 2018 is a 2xLP Red Color Variant Japanese Promo of Pink Floyd‘s Ummagumma, which went for $13,953USD. The Ummagumma white label, red vinyl variant promo is ultra-rare amongst Pink Floyd releases, as the red variant was used only for promo while the black color variant was stock. This is contrary to typical releases at the time, where black vinyl was used for both promo and stock. Discogs’ Discography Specialist Brent Greissle adds, “Given that it’s Floyd, I’d assume not many promo copies were made, given the lack of actual effort needed to promote it. I’d also assume that radio stations would have played their copies to death, so good, clean copies would be hyper-rare.”

View The Entire Most Expensive List for August 2018 HERE

Other notable items, Davie Jones With The King Bees‘ 1964 UK 7″ Liza Jane sells for $3,947.00USD and a 1979 US 7″ from Opus entitled The Atrocity / Good Procedures sells for $3,947USD. Discogs users dropped over $67,000USD across 30 releases in August’s Most Expensive Items Sold.

Discogs is the world’s foremost Database, Marketplace, and Community for music. The user-built Database boasts a catalog of more than 10 million releases and 5.3 million artists making it the most extensive physical music Database in the world. By connecting Buyers and Sellers across the globe, with more than 42 million items available the Discogs Marketplace is the leading destination for both new releases and elusive rarities. Join more than 4.9 million active Community members: Download the Discogs App for iOS (HERE) and Android (HERE). New to Discogs? Get Started.

Marvel Rising

Leave a reply

Click HERE for a sneak peek of Marvel Rising: Chasing Ghosts.

On the heels of the successful launches of the Marvel Rising: Initiation shorts and the animated film Marvel Rising: Secret Warriors, Marvel Entertainment announced today additional content for theMarvel Rising franchise including two new animated specials Marvel Rising: Chasing Ghostsand Marvel Rising: Heart of Iron.

Marvel Rising: Chasing Ghosts features the return of Dove Cameron (“Descendants 3”) and BooBoo Stewart (“Descendants 3”) in a brand-new 22-minute special that follows Ghost-Spider teaming-up with the Secret Warriors to bring down the villains Sheath and Exile for good.

“I am so excited to return to the world of ‘Marvel Rising’ as Ghost-Spider!,” said Dove Cameron. “It’s so rewarding to be part of a project that resonates with girls, and speaks to topics and subject matters we can all relate to.”

Marvel Rising: Heart of Iron will introduce Riri Williams a.k.a. Ironheart to the Marvel Rising universe, voiced by Sofia Wylie (“Andi Mack”). In this 44-minute special, we find Riri Williams adjusting to college life and feeling socially isolated because she is younger than the other students. After Hala the Accuser destroys the school’s engineering lab and kidnaps Riri’s best friend, Riri finds inspiration in her hero Iron Man and hatches a plan to defeat Hala and save the day.

“I feel so honored to be a part of the Marvel family, but more importantly I’m excited to join a cast of diverse, strong intelligent women!” said Sofia Wylie. “I can’t wait for fans to see my character and to see a little of themselves in this powerful young woman.”

“We believe girls and boys are going to be so thrilled to see what happens next for The Secret Warriors, and watch new heroes shake up the team,” said Cort Lane, Marvel’s Senior Vice President of Animation & Family Entertainment.

Marvel Rising: Chasing Ghosts will star Dove Cameron as Ghost-Spider, and features the return of Tyler Posey as Inferno, Chloe Bennet as Quake, Cierra Ramirez as America Chavez, BooBoo Stewart as Exile, Milana Vayntrub as Squirrel Girl, Kathreen Khavari as Ms. Marvel, Kamil McFadden as Patriot, Skai Jackson as Gloria Grant, Dee Bradley Baker as Lockjaw/Tippy-Toe, Steven Weber as Captain Stacy, Tara Strong as Mary Jane Watson, and Amanda C. Miller as Sheath.

Marvel Rising: Heart of Iron will star Sofia Wylie as Riri Williams a.k.a. Ironheart, and features Ming-Na Wen as Hala, Kim Raver as Captain Marvel, Dove Cameron as Ghost-Spider, Tyler Posey as Inferno, Chloe Bennet as Quake, Cierra Ramirez as America Chavez, Milana Vayntrub as Squirrel Girl, Kathreen Khavari as Ms. Marvel, Kamil McFadden as Patriot, Dee Bradley Baker as Lockjaw/Tippy-Toe, Mick Wingert as Iron Man, and Melanie Minichino as A.M.I.

Marvel Rising: Chasing Ghosts is executive produced by Joe Quesada, Dan Buckley, Cort Lane, and Eric Radomski; co-executive produced by Stan Lee, Sana Amanat, and Marsha Griffin. The special was written by Mairghread Scott. Alfred Gimeno served as supervising animation producer and director.

Marvel Rising: Heart of Iron is executive produced by Joe Quesada, Dan Buckley, Cort Lane, and Eric Radomski; co-executive produced by Stan Lee, Sana Amanat, and Marsha Griffin. The special was written by Margaret Dunlap. Alfred Gimeno served as supervising director and the special was directed by Sol Choi.

Distribution partners and release dates for Marvel Rising: Chasing Ghosts and Marvel Rising: Heart of Iron to be announced at a later date.

To watch Marvel Rising: Initiation on the Marvel HQ YouTube click here and Marvel Rising: Secret Warriors is now available to stream on DisneyNOW.

For more information, check out Marvel Rising on social at www.Facebook.com/MarvelRising, www.Twitter.com/MarvelRisingSW, and www.Instagram.com/MarvelRising

Subscribe to Marvel HQ on YouTube for full episodes and more: www.youtube.com/MarvelHQ

About Marvel Entertainment
Marvel, a wholly-owned subsidiary of The Walt Disney Company, is one of the world’s most prominent character-based entertainment companies, built on a proven library of more than 8,000 characters featured in a variety of media over seventy-five years. Marvel utilizes its character franchises in entertainment, licensing and publishing.

U.S. Postal Service Commemorate Hot Wheels’ 50th Anniversary

Leave a reply

In celebration of Hot Wheels’ 50th Anniversary, the U.S. Postal Service today issued a pane of 20 Forever stamps showcasing some of the classic toy car’s most outrageous designs. The stamps were issued during the Goodguys 26th Summit Racing Lone Star Nationals at Texas Motor Speedway.

For the first time, Hot Wheels are commemorated on Forever stamps for fans of all ages to enjoy. Arranged in diagonal rows, the 20 stamps showcase photographer Len Rizzi’s images of 10 Hot Wheels cars — two of each design — speeding along the recognizable bright orange track.

“Today, we make history as the Postal Service and our partners at Mattel are celebrating the 50th anniversary of Hot Wheels with these dynamic stamps showcasing the iconic toys that were a part of my childhood and that of my children,” said USPS Marketing Vice President Steve Monteith, who served as the dedicating official. “These miniature works of art truly capture the thrill and excitement of these legendary vehicles and now will speed their way as Forever stamps on millions of cards and letters.”

Joining Monteith at the ceremony were Harry Davies, vice president, Event Operations, Goodguys Rod and Custom Association; Ricardo Briceno, director, Global Brand Marketing, Hot Wheels; and Deborah Ferguson, “NBC5 Today” anchor.

Each stamp features the name of the vehicle shown in one of the top corners and the words “USA” and “Forever” in one of the bottom corners. The well-known Hot Wheels logo appears in the top right corner of the pane. The back of the pane displays the Hot Wheels’ 50th anniversary logo.

The Hot Wheels cars depicted are:
Top row (left to right):

• The aptly named Purple Passion (1990), a super sleek metallic purple and green model. The car remains a favorite of collectors.

• Equipped with a roof-mounted rocket, the Rocket-Bye-Baby (1971) is one of the most aggressive racers in Hot Wheels history.

• Perfect for Halloween, the spooky Rigor Motor (1994) is a coffin-shaped hot rod that is powered by a huge engine adorned with two skulls.

• A spectacularly powerful version of a classic muscle car, the Rodger Dodger (1974) has a giant engine bursting out of its hood.

• With a twin turbo V6 hybrid engine and wide front air intakes built to look like a predatory fish, the Mach Speeder (2018) is a true 21st-century racer.

Bottom row (left to right):

• The Twin Mill (1969) is one of the most iconic Hot Wheels cars of all-time. The speed machine features dual big-block engines.

• The distinctive Bone Shaker (2006) is a hot rod with a fierce-looking skull for a grille. The car has a massive short-block engine made to rattle your bones.

• The HW40 (2008), a car introduced to celebrate the 40th anniversary of Hot Wheels, features a jet turbine engine. The space-age vehicle features a futuristic glass hood.

• The original surfboard-toting Deora (1968) was included in the first Hot Wheels line. The souped up Deora II, showcased on the stamp, came out in 2000.

• The Sharkruiser (1987) is a carnivore on wheels. The completely unique design features fins, a tail, a sharp-toothed grille and a roaring V8 engine.

William J. Gicker was the project’s art director. Greg Breeding designed the stamps.

News of the stamps is being shared on social media using the hashtags #HotWheelsStamps and #HotWheels50. Followers of the Postal Service’s Facebook page can view the live ceremony at facebook.com/USPS.

Hot Wheels History
Hot Wheels was born when Mattel co-founder Elliot Handler challenged his design team — which included a General Motors car designer and a rocket scientist — to create a toy car that was cooler and performed better than anything on the market. Mattel soon introduced its bright orange tracks, which provided children unlimited ways to test out stunts and racing skills. The Hot Wheels toy line expanded rapidly. Since the inception of Hot Wheels, Mattel has produced thousands of varieties of cars. In 2011, Hot Wheels was inducted into the National Toy Hall of Fame. Today, children and parents alike still love racing the eye-poppin’, colorful, lightning-fast cars.

Postal Products
Customers may purchase stamps and other philatelic products through the Postal Store at usps.com/shop, by calling 800-STAMP24 (800-782-6724), by mail through USA Philatelic, or at Post Office locations nationwide. Forever stamps will always be equal in value to the current First-Class Mail 1-ounce price.

Information on ordering first-day-of-issue postmarks and covers is at usps.com/shop under “Collectors.” A video of the ceremony will be available on Facebook.com/usps.

The Postal Service receives no tax dollars for operating expenses and relies on the sale of postage, products and services to fund its operations.

Please Note: For U.S. Postal Service media resources, including broadcast quality video and audio and photo stills, visit the USPS Newsroom. Follow us on Twitter, Instagram, Pinterest, and LinkedIn. Subscribe to the USPS YouTube Channel, like us on Facebook and enjoy our Postal Posts blog. For more information about the Postal Service, visit usps.com and facts.usps.com.

The Real Housewives of Atlanta

Leave a reply

Bravo Media is spicing up Sunday nights when “The Real Housewives of Atlanta” returns for an unforgettable eleventh season on Sunday, November 4 at 8pm ET/PT. Favorite Southern sophisticates Cynthia Bailey, Kandi Burruss, NeNe Leakes and Porsha Williams are all back and will be joined by newest housewives Eva Marcille and Shamari DeVoe. Marlo Hampton and Tanya Sam join the season as friends. For a sneak peek at this season, visit http://www.bravotv.com/the-real-housewives-of-atlanta/season-11/videos/your-first-look-at-the-real-housewives-of-atlanta

Fresh off her stand-up comedy tour, NeNe is busier than ever with the opening of a new location for Swagg Boutique. Business as usual comes to a halt however, as Gregg faces a cancer diagnosis. Cynthia struggles with the idea of becoming an empty nester, but is excited about the new man in her life. Kandi decides to launch a risqué burlesque show while she and Todd explore the idea of expanding their family yet again. Porsha is over-the-moon excited to welcome her first bundle of joy and finally have the family of her dreams. Meanwhile, Eva and her fiancé Michael welcome a beautiful baby boy and are busy planning a fairytale wedding. Shamari DeVoe, known from the multi-platinum R&B group Blaque, is new to the mix and is planning to launch new music with her husband Ronnie DeVoe, formerly of New Edition. Marlo Hampton is back on the scene, joined by newcomer Tanya Sam, a tech savvy business woman who enjoys the finer things in life.

“The Real Housewives of Atlanta” is produced by Truly Original with Steven Weinstock, Glenda Hersh, Lauren Eskelin, Lorraine Haughton-Lawson, Ken Martinez, Anne Swan and Glenda Cox serving as Executive Producers. Erika Bryant and Kenny Loeliger-Myers serve as Co-Executive Producers. Anthony Sylvester serves as Consulting Executive Producer. Andy Cohen also serves as an Executive Producer.

About Bravo Media:
Bravo Media is the premier lifestyle and entertainment brand that drives cultural conversation around its high-quality, interactive original content across all platforms. The network has a diverse slate of original programming that includes scripted series “Girlfriends’ Guide to Divorce” and the recently announced anthology series “Dirty John,” along with unscripted favorites such as Emmy Award-winning “Top Chef,” “Vanderpump Rules,” “Below Deck,” “Southern Charm,” and the popular “Million Dollar Listing” and “The Real Housewives” franchises. Bravo also boasts the only live late-night talk show on television with the critically acclaimed “Watch What Happens Live with Andy Cohen,” which has become a nightly destination for A-list celebrities. Available in 87 million homes, Bravo is a program service of NBCUniversal Cable Entertainment, a division of NBCUniversal, one of the world’s leading media and entertainment companies in the development, production, and marketing of entertainment, news, and information to a global audience. Watch Bravo anywhere: on demand, online, or across mobile and connected TVs. Bravo has been an NBCUniversal cable network since December 2002 and first launched in December 1980.

ARKONIK DEFENDER

Leave a reply

NEW ARKONIK DEFENDER: A Timeless Classic Enhanced for Adventure

Every inch of this D110 is enhanced for adventure. At first glance, this station wagon emanates a classic look with Fungus green bodywork, satin black chequer plate and traditional steels. However, the off-roading aficionados amongst you will notice that everything about this Defender is there for a reason. The OEM steering wheel, powerful V8 engine and BFGoodrich® AT tyres are perfectly suited to provide superior leverage and handling.

The designer of this truck knows Defenders inside and out and plans to use it for what it was built for. Aided by a NAS exterior roll cage and WARN® winch, this station wagon will hold its own on the Florida trails, just like its Native American namesake.

13th Annual AltCar Expo

Leave a reply

Buckle-up and cruise October 12 – 13, 2018 for the City of Santa Monica’s 13th Annual AltCar Expo located at the Santa Monica Civic Lot and East Wing. Free to attend, the two-day event is jam-packed with educational fun and boasts the largest collection of hydrogen, electric and hybrid vehicles in the region. Among the many new and exciting vehicles debuting at the 13th annual event, are the NEW Audi e-Tron and Chanje Electric Commercial Van. At Altcar, attendees can experience many of the leading vehicles in alternative technology with the event’s vast variety of brands, technologies, and manufacturers specializing in automobiles that run on a fuel other than traditional petroleum fuel.

The City of Santa Monica’s AltCar Expo brings almost every make and model of alternative technology vehicles to one place for attendees to experience, touch, shop, test drive, compare and learn. With this year’s theme of “No Turning Back”, the Friday, October 12 conference includes industry experts discussing urban planning, mass transit, energy generation, sustainable lifestyle choices, electric vehicle infrastructure, alternative fuel technology and more. Some of the speakers included are Terry Tamminen, the CEO of the Leonardo DiCaprio Foundation, and Jerry Knoll, the CEO of Electra Meccanica. The 13th annual event will offer the most extensive array of battery electric, fuel-cell electric, plug-in hybrid and hybrid electric vehicles for consumers to sample.

Debuting at this year’s event is Electrica Meccanica’s single, commuter EV, SOLO, as well as the Southern California debut of Audi’s e-Tron, and the exclusive preview of Chanje’s all-electric commercial van. The full list of participating vehciles follows below:

AltCar Expo 2018 Vehicle List:

• BMW I3

• BMW I8

• Honda Clarity Electric

• Honda Clarity Fuel Cell

• Honda Clarity PHEV

• Honda Insight

• Breeze Bike

• Nissan Leaf EV

• Toyota Mirai Fuel Cell

• Toyota Prius Prime PHEV

• Audi eTron

• Electric Meccanica SOLO

• Electric Meccanica e-Roadster

• Chanje Electric Van

• Tesla Model 3

LIIFT4 Effective Strength Training Routine

Leave a reply

Top 5 reasons why you need to strength train 2-4 times per week. By Beachbody Super Trainer and Creator of LIIFT4, Joel Freeman.

1. Effective Fat Loss: Weight training increases your body’s caloric burn during and after every session due to increased post exercise oxygen consumption. A cardio workout alone does not have this same effect. Strength training will also offset the negative outcomes that caloric restriction induces by telling your body to preserve and build muscle, preventing or reducing metabolic decline.

2. Muscle mass IS your metabolism—the more muscle mass you have, the more calories you burn at rest. After the age of 30, physically inactive people can lose 3-8% of their muscle mass each decade and can even increase after the age of 60! This results in a reduced metabolism, which makes it much easier to gain weight and result in limited physical ability to participate in daily activities like carrying grocery bags, cleaning the house, climbing a stair case, etc. Lifting weights is the most effective way to help our bodies preserve and build muscle as we age.

3. Carves Sexy Curves: Lifting maintains and builds new muscle that will help create an aesthetically pleasing hourglass shape: round shoulders, tight waist, and defined legs, perky rear, etc. While most men understand these benefits, women tend to fear becoming “bulky” if they lift weights. Women simply do not have enough natural testosterone to accomplish this. With proper diet, the result will always be sexy, tight curves.

4. Stress Relief & Improved Sleep: Just 5 minutes of exercise can trigger anti-anxiety responses in the body. Those who regularly strength train tend to manage stress better and experience fewer adverse reactions to stressful situations as those who do not. Since stress is a common cause of sleep issues, reducing stress can also improve your ability to fall asleep faster, sleep deeper and wake less often.

5. Boosts Confidence: If you’re not happy with yourself first, how can you be happy for anyone else? Self-confidence can lead to an overall healthier lifestyle and looking and feeling better is a great start to improve upon yourself, your relationships and work performance.

How to maximize your results in your sessions when you are strength training 2-4 times per week.

1. Weight training with enough intensity and selecting the right weights are essential to maximize the results. Lift 5 more pounds if your last set wasn’t challenging enough. It should be challenging! Progressive overload will keep your muscles engaged and advancing past plateaus. You are challenging your muscles, so they can grow and get stronger all while burning the maximum number of calories every workout.

2. Eat enough protein. Protein is the building block of muscle, and if you’re not getting enough your body can’t repair and build the muscle you’re asking it to after a strength training session. Try eating 0.8-1 gram of protein per pound you weigh every day. Select high quality proteins like lean meats, fish, eggs, dairy, beans, nuts & seeds, and even tofu. If you have a difficult time consuming enough protein from foods, add a protein shake as a snack or right after your weight training session.

3. Try to get 8 hours of sleep. Sleep is one of the times your body produces the most growth hormone, therefore the more sleep you get the faster your muscles will recover and build from weight training exercises.

4. Be consistent! Building muscle takes time. Keep lifting and challenging your muscles and your results will show.