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Arthur Prelle
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Arthur Prelle is an Independent Wealth Manager who has amassed over 20 years of experience as a trader.
Arthur Prelle is an Independent Wealth Manager who has amassed over 20 years of experience as a trader.

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Hi friends, relax all day and every day with this French Cafe collection. I hope you like it and share it with your friends https://youtu.be/GYdoZozg3gg  #coffee   #coffeetime   #coffeelovers  #coffeeshop   #coffeeaddict   #caffeine   #cafe   #café   #caffeine   #caffè

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Arthur Prelle loves the intensity and pump of a kettlebell workout. The low-tech wonder of kettlebells offers a super-effective full-body workout in a short time frame.
Kettlebells are sometimes tucked away in the corners of health clubs and may look a bit weird, but they can provide one of the simplest, most effective workouts around. There is a wie range of challenging lifting and swinging movements that build both strength and cardio endurance. And unlike many resistance exercises, a kettlebell gets your whole body working at once.
Kettlebells keep Arthur Prelle in shape with only an hour or two of use per week. Pavel Tstsouline has several great resources for workouts including “Enter the Kettlebell!” Pavel says, “Whether your goal is losing fat, building muscle, or training for powerlifting, swimming or even golf, you can perform better if you work with kettlebells.”

Invented in the 18th century, kettlebells are particularly popular in Russia, where they have long been used to train elite soldiers. By the early 1980s, kettlebell competitions began to spread across the globe, and U.S. bodybuilders started bringing the techniques to their hometown gyms.

The secret behind this Russian import’s effectiveness? Its weight is centered below the handle, so when you swing it, nearly every muscle in your body has to work hard to counteract the momentum. “Unlike traditional free weights — which isolate certain muscle groups while the rest of your body is static — kettlebells are used in a continuous-motion, interval-style format that, research has shown, results in faster, more dramatic fitness gains,” says Michele Olson, PhD, FACSM, CSCS, an exercise scientist and strength coach at Auburn University Montgomery in Alabama.

In short, the kettlebell is a tool with tremendous work capacity; it’s designed to provide a brief but intense workout — for nearly anyone.

“Their simple design and versatility make it the ideal tool for beginners, while the cardiovascular and strength-endurance components of kettlebell training challenge even the most conditioned athletes,” says Dallas Hartwig, PT, MS, CSCS, a longtime kettlebell enthusiast and CrossFit trainer in Brunswick, Maine, who uses the tool to improve his own performance in mountain biking, competitive volleyball, climbing and skiing.

No matter what your fitness level, kettlebell workouts can increase your strength, endurance, agility and balance.

How you use kettlebells, like any fitness tool, depends on your goals. “If you want to increase work capacity and endurance, focus on the ballistic [fast-moving] exercises such as jerks, swings and snatches, all of which keep your muscles moving and your heart rate up,” suggests Mike Mahler, a Las Vegas kettlebell instructor and creator of Mahler’s Aggressive Strength: Beginner Kettlebell Training Workshop (Aggressive Strength LLC, 2002).

For example, you can pick one exercise and do as many repetitions as possible in a 10-minute time frame — and set a goal not to put the kettlebell down for the entire 10 minutes. “In addition to getting you in great shape, this builds incredible mental toughness,” says Mahler. “If you want to build muscle as opposed to endurance, focus on compound strength exercises such as the clean and press, and do five to 10 sets of five to seven reps with one-minute breaks between sets.” (See “Clean & Press” below.)

Beginners should opt for a moderate weight (men usually start off with a 35- to 55-pound kettlebell; women usually start with between 15 and 35 pounds) and don’t increase it until you can do the moves with perfect form. Experts caution against going too light, however, because that can lead to cutting corners. “You’ll cheat, because lighter weights are easier to move — you may not make your larger leg and hip muscles work as much as they should,” says Olson. “You also won’t get a whole-body workout, and you’ll burn fewer calories,” she says.


The Deal with College Endowments

In a scathing twitter storm, Malcolm Gladwell renewed public interest in how college endowments work and just how vast they are. In 2015, Gladwell publicly responded to news that Yale had received even more funds to add to its bloated endowment by firing off tweet after tweet on the inequality of endowments. In 2016, he dedicated three of the ten episodes in his podcast Revisionist History to the unbalanced scales in the world of higher education, one of which specifically addressed where donations and endowments do the most good (spoiler alert: money donated to public or community colleges provides more opportunity to underprivileged individuals than does money donated to Ivy league schools).

In the meantime, though, schools with endowments that are larger than the GDP of some caribbean and south American countries face increasing pressure to manage them well, as some major investors have redirected funds to other locations and the costs of running an institute of higher learning balloon.

Put most simply, endowments are large investments donated to universities with strict guidelines as to how much can be spent where. As stated in Investopedia, “The sole intention of the endowment is to invest it, so that the total asset value will yield an inflation-adjusted principal amount, along with additional income for further investments and supplementary expenditures.” When working properly, the original money deposited in the endowment is little touched and the school skims the earnings of the investment off the top. Many schools use their endowments to fund faculty salaries, student scholarships, and other projects. As institutions of higher learning are nonprofits, none of the money is taxed along the way from the donor or the school itself, making endowments extremely valuable assets to schools.

Today, schools are having trouble balancing what the spend against what their endowments bring in. As of late, returns on investments are averaging smaller amounts than before. In some cases, the values of the endowments are falling by up to 2.5%.Despite one of the worst years for endowments since the great recession, some colleges continue to dig into their endowments to fund their scholarships and pay their salaries.

In an attempt to outsmart the room, Harvard decided to change its investment model to save on fees. Like many of its Ivy League contemporaries, Harvard invests much of its $37.5 billion endowment in hedge funds, but such investments can result in upwards of $100 million in fees. Thus, Harvard started to manage its hedge funds internally. Unfortunately, the plan hasn’t worked out so well, as Bloomberg reported that Harvard has continued to fall behind Yale and Columbia, and as of 2017, all hedge fund managing will be done externally

Houghton college, though, despite its tiny endowment compared to Harvard’s, managed to post 11.85% positive returns on its investment, which it attributed to its increased allocations to passive investments. Steadier and less costly, passive investing is a long-term game that makes money by avoiding the fees that accompany frequent trading.

The science of managing a college endowment is ever-changing and at the whimsy of the economy, the market, and a laundry list of other variables, but the basic math is simple: money in has to exceed money out. Colleges are learning once again that there’s no way around this rule, and as the economy continues to fluctuate, new strategies to make that math work will be put to the test. 

Every Man Should Do Yoga

Yoga is all the craze these days, with instagram brimming with fit young adults posing in parks, at tourist landmarks, and in modern-rustic studios. You’ll notice pretty quickly, though, that it’s almost all women. Visit any local yoga studio and the vast majority of the students are women in skin-tight artisan yoga outfits, with perhaps a scant man here or there. I can tell you from personal experience, though, that men should absolutely practice yoga, as the benefits far outweigh the temporary embarrassment of being the only man in a yoga studio. Here are all the benefits that yoga can bring to the male body.

Yoga relieves stress. Your workday can include lots of stressed that you keep bottled up with no healthy way to relieve it. By practicing yoga, though, men can turn inwards and employ relaxation techniques that release stored up tension and induce a calmer mood overall.

Yoga improves balance. Many yoga poses require you to stand on one leg, on your toes, on your hands, and in some advanced cases, on your head. For many of us who spend all day seated at desks or doing the same workout routine over and over, yoga stretches and strengthens muscles that don’t get the attention they deserve, thus balancing out the fitness of your whole body.

Yoga improves flexibility & range of motion. Whereas standard reps and cardio increase brute strength, yoga taps into and stretches underutilized muscles that have been barriers to success in other training. Jay Cutler, a former NFL quarterback and modern-day bodybuilding champion, credits yoga for stretching sinews that allowed him to bench press heavier weights.

Yoga sharpens your mind. The introspection that is core part of practicing yoga actually improves cognition. In a 2013 study, researchers found that those who practiced yoga performed significantly better on cognitive agility tests than those who did nothing and those who performed aerobic exercises.

Yoga improves breathing and stamina. A 2012 study from the International Journal of Yoga indicated that regular yoga can help alleviate Chronic Obstructive Pulmonary Disease, which makes it increasingly difficult to breath. A subsequent study in 2015 found that yoga can also help alleviate the ailments associated with coronary artery disease.

Yoga keeps your body clean. Much of the twisting and contorting that yoga imposes on the body are known to help the body excrete unwanted matter and toxins. Furthermore, regular yoga permeates the rest of your life and makes you more conscious of what you eat, how long you sit, and how much water you’re drinking, all of which improve the chemical composition and purity of your body.

Women have had a monopoly on yoga for much too long. For the sake health, fitness, and mind, men should jump on the yoga bandwagon sooner rather than later. 

How to Talk to Locals

We all want the most authentic experience when we go abroad, and one of the universally-agreed best ways to do that is to spend time with the local inhabitants of an area, eating where they eat, socializing how they socialize, and learning the local folklore directly from the local folk. For some helpless extroverts, starting conversations with locals is simple and nearly mindless, but for some, it takes a lot more courage and planning to prepare and execute a productive conversation with a total stranger from a different culture. Here are some ways to ensure that you’re inviting and fostering fulfilling conversations with local inhabitants.

Learn some local greetings. A deep language gulf separates you from the land you’re visiting, so sometimes, offering a local greeting will help break the ice. Sometimes, mispronouncing it terribly will invite an even better conversation about local greetings, how to create certain sounds, and the differences between the local greetings and American greetings.

Read the local newspaper. Assuming there’s a version in English, the local newspaper will provide fantastic insight about what’s going on in local politics, the lives of local celebrities, and the events that are most important to the readers. If you’re informed on the news that’s fit to print, you’ll be able to offer relevant commentary on the local happenings to locals and ask more probative questions about the history and recent events pertaining to the present news.

Eat at local establishments. It’ll become clear quickly which restaurants cater to foreigners and which cater to locals. Not only will you get more authentic food at the local restaurants, but the waiters and patrons will also be local people who would love to answer your questions and share their culture with you.

Travel in the off-season. Locals are inundated with curious tourists during peak travel season, but often, during the off season, they’ll be able to give you more personalized attention and discuss things in more detail.

Ask for directions. As the cultural norms permit, ask passers by or people with you on local transportation where you need to wind up and the best way to get there. Locals are often sympathetic to travellers who may not know their way around and will likely help you as much as they can. Furthermore, if you tell them the kind of place you’re trying to get to, they might offer a better suggestion that you’d never thought of.

If you try a little courage, you might learn a lot more about the place you’re visiting than you otherwise would have. 

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I've been to the Grand Canyon three times. It never gets old. It is such an awe inspiring experience each time. Cameras and video cannot do it justice. 

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This looks delicious!
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