It’s got:

• Horizontal rulers at the top of the frame showing where (1) page actions, (2) page title, and (3) the search bar (if applicable) go
• Horizontal rulers at the bottom of the page showing where the tab bar goes
• Vertical rulers at (1) the standard iOS side margins and (2) the centerline
• A single-layer status bar – easy to delete or change to white, as needed
• A single layer device outline (including notch)

And it makes it dead simple to lay out apps in a “typical” iOS style.

Sitting with bad posture all day may up your risk of injury.

• Hip Flexor Stretch
• Glute Bridge
• Upper Trapezius Stretch
• Updog (Lumbar Mobilization Stretch)

Here are seven stretches to do after lifting sessions for the areas of the body we often forget about.

1. Half Kneeling Lat Stretch

Position yourself close to a post and get into a lunge—or a half kneeling position. With your outside arm, reach over your head and grab the post. Place your inside hand below that. Then lean away from the post and into your outside lat.

Hold for 1 minute per side. I find this stretch particularly useful after a big pulling session.

2. Bottom of the Feet Massage

I like massaging them by rolling them out on a lacrosse ball.

3. Simple Wrist Stretches

Spend a good 30 seconds in each of these two positions and make sure you keep your elbows straight on both of these.

4. Frog Stretch

Though I often see people stretching their glutes, hamstrings, and quads, I rarely see people stretching their inner thighs and groin.

Hang out for at least a minute after a big squat day.

5. Shoulder Extension Stretch

I like this dowel shoulder extension stretch. The narrower your hands are on the dowel and the higher you can raise your hands, the deeper the stretch will be.

Spend 1 minute in this position.

6. Dowel Sit

Grab a dowel and place it behind your knees and then sit down on your shins. Every 20 seconds, roll the dowel one revolution until you’re eventually down at your Achilles.

Spend a solid 2 to 3 minutes working your way down your calves. If you do a lot of running or jumping, this one is particularly useful for your calves.

7. Low Back

This is just a dead-hang hold from a bar.
Spend 1 minute or so in this position. This is particularly useful after a big hamstring and glute lifting session.

Below is the visual library for all the books I have summarized

Let’s talk shadows in web design. Shadows add texture, perspective, and emphasize the dimensions of objects.

There are two kinds of shadows that occur when a light shines on an object, a drop shadow and a form shadow.

Strengthen Your Hip Flexors

• Sit to Tuck
• Hip Flexor Strengthening
• Hip Flex to Squat
• Hip shrimp
• Squat Walk

Below are four awareness exercises to improve mobility through the pelvis.

So you want to get mobile. You have dreams of dropping into a deep squat with ease, of being the person that can fold forward into a pancake position. Or maybe your goals are a little less lofty. Maybe you just want to be able to bend down and not feel like things are going.

This workout helps runners gain a greater range of motion, increase their mobility, and increase their flexibility.

Here is a powerful Russian pullup program adaptable to any level of ability. The fighter pullup program can double or triple your pullups in one month.

The 5RM Fighter Pullup Program
Day 1 5, 4, 3, 2, 1
Day 2 5, 4, 3, 2, 2
Day 3 5, 4, 3, 3, 2
Day 4 5, 4, 4, 3, 2
Day 5 5, 5, 4, 3, 2
Day 6 Off
Day 7 6, 5, 4, 3, 2
Day 8 6, 5, 4, 3, 3
Day 9 6, 5, 4, 4, 3
Day 10 6, 5, 5, 4, 3
Day 11 6, 6, 5, 4, 3
Day 12 Off
Day 13 7, 6, 5, 4, 3
Day 14 7, 6, 5, 4, 4
Day 15 7, 6, 5, 5, 4
Day 16 7, 6, 6, 5, 4
Day 17 7, 7, 6, 5, 4
Day 18 Off
Day 19 8, 7, 6, 5, 4
Day 20 8, 7, 6, 5, 5
Day 21 8, 7, 6, 6, 5
Day 22 8, 7, 7, 6, 5
Day 23 8, 8, 7, 6, 5
Day 24 Off
Day 25 9, 8, 7, 6, 5
Day 26 9, 8, 7, 6, 6
Day 27 9, 8, 7, 7, 6
Day 28 9, 8, 8, 7, 6
Day 29 9, 9, 8, 7, 6
Day 30 Off

Tutorials—Eleventy, a simpler static site generator.

Proper mechanics during the squat is all about maintaining proper core stability. If core stability is compromised strength and power is lost.

https://squatuniversity.com/2018/06/21/the-mcgill-big-3-for-core-stability/

Level 2 Corrective (Bird Dog)

Stage 3 Corrective (Zombie Squat)

Recommended sets/reps: 2-3 sets of 5 repetitions

Side Planks

Goblet Squat Hold

90 percent of the problems found in forms solved in a few hundred precious words.

• Use sentence case for labels, hints and error messages. It’s easier to read and spot nouns. Use a verb for button text because the user is doing something.

• Be tolerant of mistakes like extra spaces, dashes and slashes. Do the hard work so users don’t have to.

• Prefix the word “Error:” to the document’s title. It’s the first thing announced by screen readers when the page loads.

• Tell users what they need and how long the form will take to complete before they start.

Prep your muscles for those daily #RWRunStreak miles with this prerun warmup from Coach Jess.

After one week of pen-tooling mazes, I never had any difficulties with the instrument again. If I could shout one thing from the rooftops to beginning illustrators, it would be to conquer mazes.

Rather than dreaming up every little detail—shape, color, perspective, message, texture, and so on—I was just both rebuilding and adding to an existing set. Copying is the fastest way to get inside the mind of an illustration, and truly understand how it came to be.

Most flat illustrations are either based upon these basic shapes (which Illustrator perfectly pre-sets), or an organic shape (for which the mazes serve as preparation).

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With bassist John Clark at What's Cookin' in London, England, January 22, 2020. "Where's My Horse" is a cover of a song by Paulette Humanbeing, who I feel is an artist to be reckoned with (and you can reckon with her right here on youtube!)
Video shot by Belinda!

Non-defensive/Nonviolent Communication is a way of relating to others so that everyone’s needs matter. NVC fosters connections between people rather than competition, one-upmanship or judgment.

1. Recognize and acknowledge that everyone’s basic nature is compassion and basic goodness, no matter what they are doing or saying on the surface.

2. Recognize and identify obstacles to compassion and empathy, such as unexamined beliefs, judgmental thoughts and old habitual patterns of reactive emotional behavior.

3. Cultivate emotional awareness in the present moment so that your reactivity is not projected outward onto others.

4. Become precisely aware of feelings, if you can, as they arise in the moment and move through you. You may have difficult reactive emotions that you are not conscious of.

5. When triggered into painful reactive emotions, realize that no one can “cause” you to feel anything. See your anger as a blessed signal – use it to connect with your primal, hidden feelings of hurt and fear that may lie hidden underneath.

6. Practice making neutral and factual observations instead of evaluations, projections and judgments.

7. Work continuously with your impulses that want to make others and/or yourself wrong, also known as blame.

8. Learn how to clearly identify and express your basic, universal needs without shame or expectations.

9. Practice what you would like from others without making a demand.

10. Look inside at your motivation for blaming, complaining or shaming others. What are you feeling now?

Best hip-hop albums of all time, from Public Enemy to Dr Dre, Jay-Z to Kendrick Lamar, to school you in hip-hop history.

• Gangster Chronicle by London Posse (1990)
• The Low End Theory by A Tribe Called Quest (1991)
• The Chronic by Dr Dre (1992)
• Enter The Wu-Tang (36 Chambers) by Wu-Tang Clan (1993)
• Illmatic by Nas (1994)
• Ready To Die by The Notorious BIG (1994)
• All Eyez On Me by 2Pac (1996)
• The Score by Fugees (1996)
• Aquemini by OutKast (1998)
• The Miseducation Of Lauryn Hill by Lauryn Hill (1998)
• The Blueprint by Jay-Z (2001)
• My Beautiful Dark Twisted Fantasy by Kanye West (2010)
• To Pimp A Butterfly by Kendrick Lamar (2015)
  Kendrick Lamar’s third studio album, To Pimp A Butterfly, has been compared to Public Enemy’s It Takes A Nation

A simple hand drawn HTML/CSS theme.

This stylesheet is heavily inspired by the Hand Drawn Vector UI Kit by Tony Thomas. I wanted a CSS theme that looked just like that, so I drew a bunch of similar components and got them working on the web.

https://medialoot.com/item/hand-drawn-vector-ui-kit/

HTML coverage using HTML Kitchen Sink.

https://github.com/dbox/html5-kitchen-sink/

The font is Short Stack.

Free online resume builder, allows you to create a perfect resume minutes. See how easy it is to create an amazing resume and apply for jobs today!