Banned From a Gay Dads' Group for Raising Michael Brown

The night Darren Wilson walked away from an indictment in the shooting death of Michael Wilson, I was banned from one of my favorite social-media groups, a group for gay dads. It seems that this group was not the place to talk about race, policing and what happened in Ferguson. As the white father of a 4-year-old black son, I am increasingly aware of what race will mean for my kid. I could be raising Michael Brown, Trayvon Martin or Tamir Rice.

This group, with gay dads from across North America, is a great place for pictures of adorable kids and advice on getting your toddler to bed or soothing your teething baby, as well as occasional postings on more complicated issues such as gender roles or racial identity. It’s a group that I have loved and learned a lot from.

Watching the events unfold in the suburbs of St. Louis that night, however, I felt a tremendous anger rise up in me as a father. I decided to post a comment in the group about how angry I was and how scary it feels to raise a black son in this world today. There are thousands of other black and white gay families raising black kids, and on a night like this surely they must also be feeling rage, fear and despair.

While some responses were supportive, a number of dads were angry and hostile. One dad implied that Michael Brown deserved what he got for allegedly being violent toward the police officer; another commented on the lack of respect for property being shown in Ferguson. Things got heated and ugly. I probably should have turned the computer off. But I couldn’t. Maybe it was the angry papa bear in me, or maybe it was just rage from the racist stereotyping that I was watching on the TV out of the corner of my eye as I typed away.

A group administrator came on and said they were shutting the thread down. Were they really threatening to block a discussion about race on this page, on this night?

I expressed my anger that they would shut this discussion down and said they should be ashamed of themselves for deleting it. The next day I found myself permanently banned from the page, unable to even locate it. Erased from the conversation.

I’ve received supportive private messages from other dads in the group, saying they were glad I’d brought Ferguson up and that the conversation had started. My husband asked for an explanation and got a note from the page administrators saying they would let me back in if I apologized and adhered to their guidelines. The administrator told me he was inundated with messages saying that this conversation had no place on their page as it was inappropriate and had nothing to do with gay parenting.

I’m white, and although I’m married to a black man, one’s perspective changes when you have a child. I’ll never understand what it means to be black in North America, of course, but I understand what it means to love and raise a black child. My son is the world to me. As a gay father, if I can’t talk about my rage and fear for my son’s life in a group of gay fathers like me, where people should understand bullying and exclusion and violence, then I am not sure I can be a part of that group.

As a longtime gay activist, someone who has worked on LGBTQ issues for my entire adult life, this is also heartbreaking. I respect the men who have created this group as a space to have conversations about their families, but I cannot understand or participate in the silencing of tough or painful issues.

What I learned that night is that many white gay men are no different from other white folks, with whom it’s almost impossible to have a conversation about race and privilege. For the fathers who are thinking that what happened in Ferguson is not a gay parenting issue, I ask you this: Does my black child’s life really matter? Or are you only accepting of him when he looks adorable in cute pictures? My heart breaks that we cannot have this conversation together.

LGBT Wellness Roundup: Dec. 5

Each week HuffPost Gay Voices, in a partnership with blogger Scout, LGBT HealthLink and researcher Michael G. Bare, brings you a round up of some of the biggest LGBT wellness stories from the past seven days. For more LGBT Wellness visit our page dedicated to the topic here.

Nicki Minaj Impersonates Kim Kardashian And Beyonce On 'SNL'

Nicki Minaj was the musical guest on “Saturday Night Live,” but the 31-year-old managed to steal the spotlight from host James Franco when she appeared in two of the night’s sketches.

Minaj first made the audience laugh with her Kim Kardashian impression as she explained the true meaning behind Kardashian’s now-infamous nude Paper magazine spread:

The “Anaconda” singer also appeared as Beyonce in a spoof MTV holiday special, in which Queen Bey was likened to the Virgin Mary:

Minaj retweeted a “flawless” moment from her Beyonce sketch that someone made into a GIF, because the Internet wastes no time:

Obama, Congress Brace For Veto Showdowns

WASHINGTON (AP) — Veto brinkmanship between congressional Republicans and President Barack Obama was virtually absent in his first six years in office, but it’s about to unleash itself on Washington.

Until now, controversial Republican-backed legislation rarely reached the president’s desk because Senate Democrats blocked it. Starting in January, however, Republicans will control both the House and Senate, and Obama may have to decide more often whether to sign or veto GOP-crafted bills. Obama gave lawmakers an early taste of veto politics recently when he forced congressional leaders to drop a proposed package of tax breaks that were popular with many Republican constituents. Some Democrats did support the plan, but liberals and the White House said it tilted too heavily toward corporations, not lower-income workers.

The White House also has promised to veto any bills restricting the president’s major changes to immigration policies, setting up likely showdowns early next year.

Obama’s threats present the type of bind that Republicans may face repeatedly in the next two years. They can agree to many or all of the changes he demands in legislation, or they can let him use his veto and hope Americans will blame him more than them.

It’s a gamble, especially with critical spending bills Congress soon must address. Some Republicans want to amend these must-pass bills to thwart Obama’s bid to protect millions of immigrants, now in the country illegally, from deportation.

Assuming Obama keeps his veto promise, Republican lawmakers would have to decide whether to drop their demands or let parts of the federal government close for lack of money. GOP leaders say there will be no shutdowns, but they have yet to explain how they can force Obama to back off on immigration.

The 2013 partial government shutdown occurred under similar partisan circumstances. Polls show the public blamed congressional Republicans more than the Democratic president.

It’s unclear how often Obama will face a veto decision. Even in the minority, Democratic senators can use the filibuster, the name for unlimited debate, to block many measures that break strictly along party lines.

But some proposals, such as building the Keystone XL pipeline, enjoy significant bipartisan support. They might attract enough Democratic backing to reach 60 Senate votes, overcoming a filibuster and sending the measure to Obama.

White House senior adviser Dan Pfeiffer said if Congress assembles legislation that Obama opposes, the White House will threaten vetoes and “if Congress decides to pass them anyway, then we’ll veto them.”

“We’re not going to go out looking for them, but we’re not going to run from them either,” he said.

Should Obama veto a proposal such as the Keystone project, the question would be whether two-thirds of the Senate and two-thirds of the House would vote to defy him. That’s the constitutional threshold for overriding a veto.

It will be critical for Republicans to put together veto-proof majorities in the House and Senate. Because any bill would require 60 Senate votes to overcome filibusters, the Senate vote would always be bipartisan and closer to the two-thirds majority needed to override a veto.

But the House would be harder, giving House Democratic leader Nancy Pelosi of California greater sway in the end over the outcome of legislation.

Vetoes have existed since George Washington’s day, but Obama issued only two fairly minor ones in his first six years as president. His two predecessors also went light on vetoes in their early years.

Democrat Bill Clinton vetoed 37 bills, all during his last six years in office, when Republicans controlled the House and Senate. Republican George W. Bush issued no vetoes during his first four-year term. After that he vetoed eight bills when Republicans controlled both congressional chambers and four bills when Democrats held both.

Starting next month, lawmakers say, veto clashes are inevitable.

“You’re destined to see it,” said Sen. Richard Burr, R-N.C.

Lawmakers say veto politics will put pressure on both parties. A veto of any bill that makes it through the Senate will frustrate some Democrats from competitive states, said Sen. Lindsey Graham, R-S.C.. For instance, he said, a Keystone veto “splashes over on Democrats with a political future.”

Throughout the next presidential campaign, Graham said, likely Democratic candidate Hillary Rodham Clinton “will always have to answer, ‘Would you have vetoed that?'”

At the same time, he said, Republicans must find a way to express their anger over Obama’s executive actions on immigration without closing the government. “The politics of dealing with Obama’s overreach is tough politics for Republicans,” Graham said.

Some Democrats want Obama to use his veto powers on important issues.

“The fact that the president, I think, is determined to use the veto pen when necessary will help protect his legacy,” said Sen. Chris Coons, D-Del.

How to Listen Like a Pro

Think of someone who makes you feel comfortable and relaxed no matter how chaotic your life may be. Someone who makes you feel that all is right with the world even if it may be crashing down in front of you. When you need comfort, who do you turn to? My guess is whoever this person, he or she possesses one vitally important trait: good listening skills. Being a good listener can be the difference that makes the difference in so many areas in life. For example, a partner who seems to understand and one who doesn’t, or a manager who just “gets it” or one who is missing the boat entirely.

Here’s how to perfect your listening skills:

  • Eye contact. By looking the person in the eye you impart to them that you’re paying attention, you care, and that you’re listening. Don’t stare at the person dead in the eyes as this can be seen as too intense or even feel intimidating, but rather, look slightly off center to the left or right eye.
  • Ask open-ended questions. This will show you’re interested in what the person is saying and could possibly help the speaker to open up and share more information. That said, avoid questions that have a “yes” or “no” response as that would dead end the conversation. For example, if someone is telling about an event they went to, instead of asking “Did you like it?” Say “Tell me about it.”
  • Be empathetic. This is accomplished through many things you’ll do. Some are verbal, others non-verbal. Identify what their emotions are and connect with them. For instance, if a friend is telling you about a recent health scare and they’re feeling anxious, you might say “I understand how difficult it might make you feel to not know exactly what is going on yet.” Also, providing words such as “yes” or “I understand” while they are speaking will help them to feel listened to. Non-verbal ways to build rapport and show you care would be to sit with an open stance as opposed to folded arms, and to nod reassuringly.
  • Don’t jump to a solution. If you do, then you might not be fully listening, because you’re strategizing while they’re talking. Sometimes what people want, and need, is simply someone to listen and not necessarily a solution. If they ask for your advice, then that’s a different story and you can provide it.
  • Avoid bringing yourself into the conversation. By saying things like “that’s exactly what I went through” you run the risk of alienating the person. Usually people, on an emotional level, don’t have the same experiences, so by saying that you did you might end up showing a lack of sensitivity and might minimize their experience.
  • Make it all about them and put yourself in their shoes. Rather than thinking about a response, try to understand what they’re going through at an emotional level. For example, if a friend tells you about losing a job, think about their situation and how it might impact them, not how you would feel if you were in their situation.
  • Don’t interrogate or interrupt. Although these might seem like obvious things to avoid, people need to be reminded. So many of my clients, when talking about their spouses, say that they feel they are being cross-examined by an attorney or that they aren’t being listened to at all due to the frequent interruptions. Stay focused on the person in front of you. Let them talk. You can gently ask questions later.

For more highly effective communication tips check out my book BE FEARLESS: Change Your Life in 28 Days.

5 Tricks For The Best Nap Ever


By Barbara Stepko

Naps used to get a bad rap, conjuring up all sorts of unfortunate — and unfair — images of slackers, rambunctious kindergarteners in need of time outs and AARP members looking to rest their weary bones.

Not anymore. A 2013 Gallup Poll revealed that 40 percent of Americans get less than the recommended seven hours of sleep a night; what’s more 43 percent admitted they’d feel better if they got more sleep. So it makes sense that we’d try to catch some extra zzz’s whenever (and sometimes wherever) we can.

And more and more people are doing just that. Companies like Google, Ben & Jerry’s and Proctor and Gamble [and even HuffPost] encourage employees to take nap breaks. The University of Michigan in Ann Arbor is one of several colleges to set up rooms for napping. (Located in the school’s library, UM’s nap station is equipped with vinyl cots, disposable pillowcases and a 30-minute time limit.) And Barclays PLC, a global financial group, got some unwanted publicity last year, when the Wall Street Journal revealed that exhausted interns were slipping into stalls to take “toilet naps”, using their phones as an alarm. And then there’s Google Naps, a parody of Google Maps, which can tell you the best places in your city to catch a few winks — from libraries to park benches.

Before you Type A’s get all judgy, know this: Feeling sleepy before bedtime is completely normal. Our body’s internal biological clock (otherwise known as circadian rhythm), which regulates our physical, mental and emotional changes 24/7, also controls our wakefulness. According to research from Harvard Medical School, we usually feel alert during the day then gradually become sleepy as we move toward evening. But some of us experience a bout of mid-afternoon drowsiness, and a quick snooze can be just the ticket for handling that fuzzy feeling.

What’s more, studies show that there is a virtual laundry list of benefits to be had from nabbing some shut-eye (hey, they don’t call it a power nap for nothing). Among them: A nap can boost brain power, make you more alert and improve your memory. Oh, it can also help your waistline: Lack of sleep can trigger hunger and could lead to overeating.

And now that the weather’s turned ridiculously cold (in the some parts of the country, anyway), can you think of a better time to indulge in a little cozy midday snooze? Here’s how to get the most from hibernating:

Find The Middle Ground
As with many things in life, timing is everything. “Basically, the best time for a nap is as close to the middle of the day as possible,” says Michael Grandner, Ph.D., psychiatry instructor at the University of Pennsylvania’s Perelman School of Medicine. “Before lunch is too early,” says Grander. “Lie down too late in the day and it will interfere with your nighttime sleep. Now it’s getting darker earlier and daylight has shifted, so probably not before noon and not after 3:00.”

Keep It Brief
Telling yourself, “I’ll lay down for however long I sleep” is not a great idea. You need figure out a set length of time for your nap and set the alarm. Ideally, a power nap should be 20 to 30 minutes. “You can go to 60 minutes, though once you go beyond 30 minutes, you get diminishing returns as far as improving brain function and reaping other benefits from your nap,” says Grandner. Plus, he says, if you extend your nap past 60 minutes, you’ll enter into a deeper (or slow-wave) stage of sleep and might wake up feeling groggy — which could affect how the rest of your day goes.

Sack Out On The Sofa
Your bed signals to your body that you’re nodding off for the night and can put you in a nighttime sleep mode. What you’re looking for, says Grandner, is a place that’s comfy, but not too comfy. The couch is your friend.

Keep It Quiet
Be protective of your sleep space, says Grandner. You’re looking for a place that’s as quiet as possible (consider a white noise machine or ear plugs to drown out any noise). It should be dark enough to close your eyes, but not pitch dark. “You don’t want to confuse your brain into thinking you’re retiring for the night,” says Grandner. The temperature shouldn’t be too hot or cold — slightly cool is ideal for maximum comfort. (If you’re too hot or too cold, your body has to regulate its temperature, which might make it hard to relax.)

Coordinate The Caffeine
It might seem counter-intuitive, but a 2003 Japanese study found that downing a cup of Joe right before settling down can contribute to a restful nap. Here’s why: Caffeine doesn’t kick in until about 20 to 30 minutes after it’s ingested. So you’ll wake up just as the coffee is taking effect — and feel wonderfully refreshed.

Grandner assures that rest, even without sleep, can be beneficial. Just relax, close your eyes, take deep breaths, and you’ll perk back up in 20 to 30 minutes. In fact, we may have found just the thing to help you wind down during your 9-to-5: Meet the Nutshell sleep pod, a wearable sack of blissful solitude, designed by a resourceful student at the New York School of Visual Arts. It’s just a prototype right now, but fingers crossed. (Hey, it beats hanging out in a restroom stall, right?)

More from Health.com:
11 Secrets to All-Day Energy
11 Surprising Health Benefits of Sleep
10 Sleep Compatibility Problems, Solved

5 Tricks for the Best Nap Ever originally appeared on Health.com

Change Your Health (and Life) in 6 Simple Steps

2014-12-03-HealthyLife.jpg

I’m not going to sugarcoat this.

Nobody wants to be healthy “just because.”

You’re probably dealing with a health issue (like fatigue, insomnia, weight gain or a chronic illness) that greatly impacts your life in a negative way.

If you’re like I used to be, you’re skeptical that you’ll actually make the lasting changes needed to get the health you desire. I know exactly how you feel.

I’ve jumped on the “I’m going to get healthy” train more times than I’d like to admit… usually around the new year, swimsuit season or a special event (like an upcoming reunion or wedding).

I’d put my heart and soul into making changes. But, unfortunately, after a few weeks I’d fall off the “healthy train.” I’d skip the gym, sneak unhealthy food, and cancel my much-needed doctor’s appointment.

The same old story would resurface in my mind: “I can’t do this. I guess I’m destined to feel like crap the rest of my life. I’m just one of the unlucky ones. It’ll never change.”

Thankfully, that was many years ago.

Since then, I’ve recognized the reasons most people (including myself) “failed” when it came to making lasting health changes.

Before I get into the pitfalls and how to avoid them, I want to remind you of this: Creating lasting change is a deeply spiritual journey because it requires you to deeply connect with your heart and soul.

If you’re ready to change your story, here are six steps that can help you make lasting health changes in your life.

● Work with a Health Care Provider
Being your own health care provider won’t set you up for success in the way an experienced practitioner can. It’s impossible to be objective about yourself. There are many holistically-minded physicians who love working with people on a deeper level. If you haven’t found a health-care provider that you resonate with, don’t give up! It’s becoming easier to find good practitioners (and many, like myself, do online consultations).

A skilled health care provider can help you focus in on the specific things that make the most impact in your health. They will assure you a correct diagnosis, order routine and specialized lab work (like food sensitivity panels or salivary adrenal panels), and thoroughly understand you and how your body works (because one size doesn’t fit all).

Find someone with whom you can have regular contact with, who takes the time to really get to know you, and who is excited to partner with you to achieve your health goals.

● Create a Simple Protocol
Work with your health care provider to formulate a simple plan… with the emphasis being on simple! The more complicated and intricate the protocol, the more likely you’ll not be able to complete it. Some of the simplest things (i.e. drinking adequate water) have tremendous benefit to our health.

Start with the end goal in mind. Where do you want to be in a month or in a year from now? Determine what simple steps will get you there. Start with a few things that make the biggest impact and then add slowly from there.

Remember: If it’s not doable, it doesn’t get done.

● Plan Ahead
Not planning ahead will almost always set you up for failure. How many times have been on a healthy eating plan and forgotten your sack lunch (and fast food is all there is in sight)?

It’s so easy to be healthy when you plan ahead… sometimes it doesn’t even feel like work! All it takes is a few minutes out of your day (the veggies won’t wash and cut themselves) and you can be set for the week. Imagine opening the refrigerator and seeing healthy food already prepped and ready for you.

Take the time to think about the next week or month. What do you need to make good choices? Food prep? Packing gym clothes the night before? A water bottle you can take with you?

We tend to get derailed when we’re tired, overwhelmed, or running late. Know what may get you tripped up for the week (like a late meeting or kids’ pizza party) and plan for it.

● Create Accountability
This is one of my secret weapons with clients. There’s something powerful about having a “check-in buddy” who will encourage you through the baby steps, milestones and off days.

Find a friend, acquaintance, health care provider, or coach with whom you can have regular contact. Some clients will email or text me every day to check in. And, I’ve even had clients post their accountability on social media.

Tell your accountability partner your plan for when you’re ready to give up and quit. I’ll even ask my clients, “When you’re ready to quit what do you need to hear from me?” We’re all different: some of us need a good ass kicking and others just need a hug.

● Make It Enjoyable
Nobody wants a healthy lifestyle plan that is boring, painful, or in any way awkward or uncomfortable. That doesn’t create longevity on the road to wellness. If you are confused on how to even combine “healthy” and “fun,” don’t fret. A quick Internet search (like “healthy and fun activities”) will get the creative juices flowing.

And, don’t forget a good old-fashioned reward system! As a kiddo, I’d do pretty much anything to get gold star or a pat on the back. How can you reward yourself? Even though I can buy a new pair of shoes any day, buying those sassy red heels after completing a 30-day health challenge brought me an endless supply of endorphins.

● Be Holistically Mindful
Anything in our lives that requires the deepest parts of our beings (including changing our health) is a deeply spiritual experience. Being open to the things that may come up (such as fears or resistance) could open up parts of us we’d rather not touch. But, true healing must happen deep within our spirits alongside our bodies.

As holistic beings (mind, body, and spirit) focusing on one part (body) can only take us so far. It’s like trying to balance a three-legged stool when you only have one leg.

The clients who have the most success with me are those who know they are on a spiritual healing journey… and a healthy body is the side effect of a deeply examined and changed life.

Work with your health care provider, therapist or spiritual guru to help guide you through this process. Using tools like meditation, prayer, journaling, mindfulness, and affirmations can help you along the way.

PARTING THOUGHTS:

What would it feel like to finally have the health you desire? Imagine jumping out of bed every morning, ready to start your day, because you look and feel amazing in your body.

Planning ahead, getting together your team of health care practitioners and accountability partners, and creating a fun, doable plan are some of my “no fail” tricks for achieving the level of wellness you desire. Be mindful that changing your health is one of the most powerful, spiritual (and potentially difficult) journeys you’ll ever go on. It changes you in such profound ways that wellness and health just ooze out of your being.

Never give up. Life will throw you curve balls, drag you down, and try to knock you out… it’s inevitable. But, through persistence and determination you’ll reap the kind of benefits that’ll give you goosebumps.

30 Workouts That Take 10 Minutes (Or Less)

By Alice Oglethorpe for Men’s Journal

Finding half an hour to get to the gym is hard enough, let alone the 60 minutes that you think justifies a trip. The upshot? With the right routine, you can change your body — and burn a chunk of calories — in 10 minutes. We’ve got 30 of those routines here, with an added bonus: None require that you even leave the house.

1. Total-Body TRX

Do 40 seconds of each exercise (use slow, controlled movements) followed by 20 seconds of rest. Go through the four moves in order twice.

  • Overhead squats: Place arms in the foot cradles of the TRX and extend them overhead so that the straps are taut. Keep tension in the straps while squatting down and up.
  • Rows: Hold the TRX handles in your hands and lean back until your body makes a 45-degree angle to the floor. Make sure to keep core engaged and, bending your elbows, pull until chest goes through straps and hands hit armpits.
  • Pushups: Place feet in the straps of the TRX and perform push-ups.
  • Single-leg squat: Stand facing away from the TRX and place one foot behind you in one of the straps. Squat down and up. Perform 40 seconds of work on each leg.

Pete McCall, a personal trainer based in San Diego

2. All-Out Cardio

Perform each exercise as many times as possible for 1 minute; repeat entire series twice.

  • Mountain climbers
  • Jump rope
  • Pushups
  • Jump rope
  • Pull-ups: If you can’t pull your chin up to the bar, use a box to step up and get chin over bar, and hold the position for as long as you can.

Isaiah Truyman, personal trainer and CEO of EZIA Performance Labs

3. Lower-Body Power Duo

  • Concentration lunges: Start in a kneeling position. Lunge right leg forward, and press into heel to stand up. Lunge right leg backward, and lower back down to kneeling position. Repeat on left side for 1 rep. Do 50 reps.
  • In-and-out squats: Stand with feet wide toes turned out; squat low. Jump feet together, and squat again for 1 rep. Continue for 50 reps.
  • Stretch it out: Stand with feet together, then step left foot two feet forward. Put both hands on your left quad, and with a straight back, gently lean forward and flex left foot. Bend right knee and lean further forward. Hold for 15 seconds and then switch sides.

Joel Harper, a celebrity trainer based in New York City

4. Shoulder And Abs Strengthener

  • Plank dips and jumps: Begin in a plank position with forearms on mat and palms together. Tap left hip to mat, then repeat with right hip for 1 rep. Do 25 reps. Staying in plank, jump feet apart then back together 25 times.
  • Shoulder floater: Start in a cross-legged position with your left leg on top, hands palms or knuckles down (whichever is more comfortable) at sides of hips. Press hands into ground to lift body off floor; hold 10 seconds. Switch legs and repeat.
  • Wrestling circles: Lie on back with feet on floor and knees bent; interweave hands behind head with thumbs on neck. Crunch up, then tap knuckles and heels to floor and immediately crunch up again. Repeat 25 times.
  • Side plank crunches: Start in side plank on right side, right hand behind head. Twist torso toward floor to bring right elbow down toward left hand. Do 25 reps, then repeat on opposite side. Do two rounds.
  • Shoulder stretch: Sit with legs extended. Place hands behind back a little wider than shoulder-width apart, fingers pointing backward. Bend elbows until you feel stretch in shoulders and wrists. Hold for five beats, then sway from left to right. Repeat.

–Harper

5. Pulse Pounder

  • Heel touches: Stand with feet wide, arms extended at sides. Keeping left arms straight, touch right hand to left foot, then immediately repeat on opposite side for 1 rep. Do 50 reps.
  • Jump ups: Stand in front of a stairs with feet shoulder-width apart. Jump up one step and land with both feet, knees soft. Jump back down. Do 25 reps. Then do two steps at a time for 50 reps.
  • Criss cross jacks: Stand with feet wider than shoulder-width apart, arms extended at sides, palms facing ceiling. Jump feet in, crossing them, and back out, and switch the cross each time (right foot in front of left, and then left in front of right). Keep arms still, moving only lower body. Do 100 reps.
  • Shin bend: Start on hands and knees with knees together and toes pointed backward (tops of feet on floor). Pull your stomach in, hunch your shoulders forwards, and lift knees off ground to balance on feet. Hold for 10 seconds. Bring knees six inches apart and repeat. Bring knees back together, but feet pointed out, and lift for 10 seconds.

–Harper

6. Strength Trifecta

Perform as many rounds of the following movements as possible in 10 minutes.

  • 5 pushups
  • 10 mountain climbers
  • 15 jumping air squats

Ty Vincent, personal trainer and instructor at CrossFit Sunset

7. E.M.O.M. Monster

Every minute on the minute perform the following moves. You can rest for the remaining time until the next minute starts. Continue for 10 minutes.

  • 5 thrusters with dumbbells: Hold a dumbbell in each hand and raise weights to shoulders. Perform a squat and, as you stand, push dumbbells overhead. Lower weight back down to shoulders.
  • 5 burpees: Plant hands on floor, jump feet back, lower chest all the way to floor, then jump back up and clap hands overhead.

–Vincent

8. Burpees, Burpees, Burpees

Think of a burpee as the everything move. It burns calories, and it strengthens every major muscle group — legs, butt, back, abs, shoulders. Each time you do this workout, try to tally more reps than the time before.

  • For 10 minutes straight, do as many burpees as you can. Try to move continuously, resting as little as possible. Form: Plant hands on floor, jump feet back, lower chest all the way to floor, then jump back up and clap hands overhead. Repeat.

–Vincent

9. 120-Second Gauntlet

Perform two minutes of each of the following five moves.

  • Jump rope double-unders: Your rope should go under your feet twice for each jump. If you can’t get the movement down, do singles, but as fast as you can.
  • Walking lunges
  • Plank press ups: Start in a push-up position. Bend your left arm to bring the fore-arm down to the mat, then follow with your right arm. Then straighten your left arm and then your right arm. Repeat, alternating starting arm.
  • V-ups: Lie down on your back with arms extended overhead and palms facing up. Keep feet together and toes pointed. Lift legs straight up while raising your upper body off the floor and reaching for toes, keeping legs straight.
  • Jumping squats

–Vincent

pushup

10. Core Carver

Do as many rounds of the following three movements as you can in 10 minutes. Try to get more reps and rounds each time you do the workout.

  • 6 kettlebell swings: Hold kettlebell with both hands in front of you. Hinge forward with back flat and knees slightly bent to swing bell between legs and behind you (you should feel hamstrings engage), then explosively drive hips forward to swing bell to eye level.
  • 9 burpees: Plant hands on floor, jump feet back, lower chest all the way to floor, then jump back up and clap hands overhead. Repeat.
  • 12 butterfly sit-ups: Sit on floor with soles of feet pressed together, knees out, heels close to groin. Lie down flat and touch floor behind your head, then engage abs to sit up and touch floor in front of toes.

–Vincent

11. Bodyweight Blast

Perform each exercise for 60 seconds. Try to get more reps of each move each time you do this routine (and if the plank starts to feel easy, raise opposite arm and leg, alternating half way through).

  • Pushups
  • Air squats
  • Burpees
  • Crunches
  • Hold a perfect plank: Back flat, hips raised, abs engaged
  • Alternating front lunges
  • Jumping jacks
  • Bicycle crunches
  • Mountain climbers
  • Alternating reverse lunges

Tom Holland, exercise physiologist and Bowflex fitness advisor

12. Boxing Blowout

Perform each exercise for 60 seconds. Each time you do this routine, try to get more reps of the moves, and get more turns during the jump rope.

  • Jump rope
  • Medicine ball crunches: Perform crunches while holding a medicine ball at chest.
  • Jump rope
  • Medicine ball slams: Hold a medicine ball in both hands overhead. Slam it down as hard as possible on ground.
  • Jump rope
  • Medicine ball Russian twists: Sit on ground with legs bent and elevated. Hold a medicine ball on your right side, then lift it up and over your belly. Touch it down on your left side and repeat.
  • Jump rope
  • Medicine ball squat-to-overhead press: Hold a medicine ball at chest height. Squat down as low as you can while keeping chest up and back flat, then stand and press ball overhead.
  • Jump rope
  • Medicine ball pushups: Perform a push-up with your hands on a medicine ball.

–Holland

13. The Fighting 5

Perform 20 reps of each exercise, doing as many rounds as you can in 10 minutes.

  • Squat-to-overhead press: Hold a heavy dumbbell at chest height. Squat down and, while standing back up, press the weight overhead.
  • Single dumbbell swings: Just like a kettlebell swing, but performed with a dumbbell. Hold the end of the dumbbell with both hands, hinge forward with knees slightly bent, and swing dumbbell between legs (you should feel hamstrings engage), then explosively drive hips forward to raise dumbbell to chest height.
  • Dumbbell pushups with alternating rows: Hold a dumbbell in each hand while performing push-ups. At the top of each push-up, row one dumbbell up to side of chest; alternate arms after each push-up.
  • With a dumbbell in each hand, perform alternating front lunges with bicep curls
  • Dumbbell uppercuts: Hold a dumbbell in each hand, and perform an uppercut punch, alternating arms.

–Holland

14. Core Blowout

Perform each exercise for 30 seconds; do entire cycle twice.

  • Hold a perfect plank: Back flat, hips raised, abs engaged
  • Bridge: Lie on back with knees bent and feet on floor, arms flat on floor next to hips. Press into floor with feet and arms to raise hips as high as you can; hold.
  • Sit-ups
  • Side plank on right side
  • Side plank on left side
  • Reverse crunch: In sit-up position, pull knees up toward chest; hold one beat, then lower.
  • Superman: Lie facedown on floor, and extend arms overhead. Raise legs, arms, chest and head up as high as you can; hold.
  • Bridge with alternating raised leg: Perform the bridge as above, but extend right leg straight out (extend left leg on second round).
  • Double crunch: Perform a sit-up while bringing knees up at the same time that you are raise shoulders off floor.

–Holland

15. Back And Abs Bout

  • Around the world: Lie face up holding a small medicine ball in right hand, arm extend out to side. Raise legs and shoulders off floor, and keep them elevated entire time, as you sweep ball down to pass to left hand, and sweep it up above head to pass to right hand, to create a circle. Do 50 circles, switching directions halfway through.
  • V-reach. Lie face down with arms extended above head and holding a small medicine ball, legs spread in a V. Crunch up, keeping arms straight, and reach between legs to tap ball to floor as far out as you can, slowly reverse and repeat.
  • Alphabet lifts: Lie facedown with arms extended out to sides. Lift legs, chest, and arms up as high as you can in “T” position, lower. Adjust arms to be in a “Y,” and repeat. Bring arms overhead to create and “I” and repeat. Do two times through.
  • Standing oblique crunches: Hold a small medicine above head between hands. Slowly tilt torso to right side until you feel obliques engage; hold five beats, return to start and repeat on opposite side.
  • Hippie stretch: Stand with feet together and slowly bend forward at waist, as low as it feels comfortable. Bend one knee toward chest, continuing to let head hang down, then switch legs. Do two times on each side.

–Harper

16. Upper-Body Onslaught

  • Downward dog dives: Start in a downward dog position, hands on floor, hips high, heels pushed toward floor. Look at hands, bend elbows, and drop forehead to 1 inch above the floor between hands. Continue until you are in an upward dog position (arms straight, back arched, face raised to ceiling). Reverse to start and do 25 times at a slow, steady pace.
  • Triangle pushups: Begin in a push-up position, hands under chest with thumbs and index fingers touching and other fingers spread wide. Slowly bend elbows to lower chest down to one inch above hands (elbows will flare to the side), and then press into hands and explode up. Do 25.
  • Straight-legged ab circles: Lie on your back with your legs extended, heels two feet apart, feet flexed. Bring your hands behind your head and rest head in hands. Crunch up, lifting head, neck, and shoulders several inches and moving torso to the left, then up and to the center, then right, then back down, making one circle. Without touching down or pausing, continue into the next circle. Do 25 circles in each direction. Throughout, keep chin away from chest, and elbows out of line of vision.
  • Interweave and drop: Stand with feet together, hands interwoven behind tailbone, knuckles facing down. With soft elbows, bend forward from waist and drop upper body down toward legs. At the same time, gently drive your arms up and overhead. Hold stretch for 20 seconds. Bend right knee and twist to your left, driving right shoulder toward right knee. Hold for 10 seconds; switch sides.

–Harper

17. Dumbbell Workout

For each move, do 10 reps on the left side and 10 reps on the right. Do two sets before moving on to the next move.

  • Single leg squat/curl and press: Squat down on one leg, then as you stand, curl and press a dumbbell overhead.
  • Single-arm bench press: Bench press dumbbell with one hand while keeping opposite hand on chest.
  • Single-arm row: Place knee and hand on a bench while holding dumbbell in other hand in a straight arm. Pull dumbbell up toward chest, lower back down.
  • Russian twist: Sit on ground with legs bent and elevated. Hold a dumbbell on your right side, then lift it up and over your core. Touch it down on your left side and repeat.
  • Dumbbell sit-ups: Perform a normal sit up while holding a dumbbell against your chest. (For this move, do 20 reps total.)

–Truyman

18. Kettlebell Classic

Start with a 35-pound kettlebell (go up to 50 pounds if you find it too easy). Do 40 seconds of the move, followed by 20 seconds of rest. Some moves require you to do both right and left side, so do 40 seconds of work on one side, rest for 20 seconds, then do 40 seconds of work on the other side.

  • Goblet squats: Hold the kettlebell in front of your chest with both hands while squatting as low as you can while keeping chest up, back flat, knees out.
  • Single-leg Romanian deadlift: Place the kettlebell on the ground in front of you. Hinge forward at your hips and lift left leg straight behind you. Grab the kettlebell with your left hand and return to start position. Repeat for 40 seconds on each leg.
  • One-arm clean and press: Start with kettlebell on the ground. Squat down, grab the bell with one hand, and jump kettlebell up. Drop under it and catch the kettlebell on the outside of your upper arm. Jerk the kettlebell above your head by jumping and dropping under it while extending arm above you. Repeat for 40 seconds with each arm.
  • One-arm swings: Hold kettlebell with one hand. Squat down slightly and bend forward at waist while swinging bell between your legs behind you. Explode forward with hips while swinging kettlebell in front of you and overhead. Repeat for 40 seconds with each arm.
  • Two-hand swings: Do same movement as before, but use both hands on the kettlebell at the same time.

–McCall

kettlebells

19. Bodyweight Tabatas

Tabata is performing 20 seconds of high intensity work followed by a brief 10 second rest interval, for a total of 8 rounds. It’s extremely effective at boosting aerobic capacity and only takes four minutes. For this workout, perform one move for 20 seconds, rest for 10, then do the next move for 20 seconds, and on and on. After you make it through all eight moves, rest for a minute and repeat the cycle again.

  • Jumping jacks
  • Squats
  • Pushups
  • Mountain climbers
  • Lateral ice skaters: Crouch down, put all your weight in your right foot and swing arms over to the right. Then, while staying in a crouch, swing arms to the left and jump over to the left, putting weight in the left foot. Reverse and repeat.
  • Squat jumps
  • Explosive hand-clap pushups
  • Mountain climbers

–McCall

20. Tabata Take 2

Perform each move for 20 seconds, rest for 10, then move on to the next move and repeat. After the final move, rest for one minute, then repeat entire cycle again.

  • Lunge jumps: Lunge forward with one leg, then jump up and lunge forward with the other.
  • Lateral jumps: Jump from side-to-side with both feet together as if you were skiing moguls.
  • Spider man push-ups: Perform a normal push-up, but while you’re lowering yourself down, bring one leg around to the side so that your knee touches your elbow, then reverse to start and perform with other leg.
  • Burpees
  • Lunge jumps
  • 180 jumps: Squat down, then jump up while rotating your body around so that you land in a squat facing the opposite wall.
  • Plank-ups: Start in a plank with forearms on the ground, then straighten one arm so that your hand is on ground under your shoulder, straighten the other arm, then go down to one elbow, then the other elbow.
  • Triceps pushups: Perform a pushup with hands close together and keep elbows close to body as you go down and up.

–McCall

21. Flexibility Booster, Stress Eraser

A yoga-inspired workout is an effective way to lower stress levels and keep your body limber. This 10-minute sequence is perfect for active recovery the day after a tough session to ease soreness, too. Hold each position for the indicated time and with each exhale sink lower into the stretch. Repeat cycle twice.

  • Child’s pose: Start on hands and knees, then fold down so that legs are folded underneath you and arms are stretched out in front of you. Hold for 45 seconds.
  • Upward dog: Lie face-down on ground. Place hands under chest, then bend torso up while lifting hips off of ground. Hold for 45 seconds.
  • Pigeon: Position yourself on the ground so that one leg is straight behind you and the other is bent in front of you. Lean forward and hold for 45 seconds with each leg.
  • Warrior 1: Stand and lunge right foot behind you while bending left knee. Raise both arms in front of you and overhead while bending torso back. Hold for 30 seconds, then switch legs.
  • Warrior 2: Stand and lunge right foot in front of you. Reach back with left foot while keeping left leg straight and right knee bent. Lift both arms up so that right arm is reaching in front of you and left arm is reaching behind you. Hold for 30 seconds, then switch legs.

–McCall

22. A Dose Of Medicine Ball

Repeat series 4 times with 30 seconds rest between each set.

  • 30 seconds of jumping jacks while holding a medicine ball in both hands and pushing it out in front of you with each jump.
  • 30 seconds of ball slams: lift the ball above head with both hands and slam it down as hard as you can on floor.
  • 15 lunges with a twist: Hold the medicine ball at chest, lunge forward on right leg, rotate torso to the right; repeat on opposite side.
  • Sit holding medicine ball, lift feet off floor, and twist torso to tap medicine ball on floor on right side, then left side for 1 rep. Do 30 reps.

Reggie Chambers, a New York City-based personal trainer

23. Kettlebell Countdown

Repeat series 5 times with 30 seconds rest between each set. Start with a 12kg or 25-pound kettlebell.

  • 20 sumo squats: Stand with feet wide and toes turns out holding kettlebell at chest. Squat as low as you can while keeping back flat, chest up, knees out.
  • 15 windmills on each side: Hold kettlebell in one hand above head while bending to opposite side to reach opposite hand down toward feet.
  • 12 overhead kettlebell swings: Hold kettlebell with both hands in front of you. Hinge forward with back flat and knees slightly bent to swing bell between legs and behind you (you should feel hamstrings engage), then explosively drive hips forward to swing bell in front of you and overhead.

–Chambers

24. Dumbbell Strength Circuit

Repeat series 4 times with 30 seconds rest between each set. Go as heavy as you can with the dumbbells, while still keeping good form.

  • 15 stiff-legged dead lifts: Hold dumbbells in each hand. Bend forward at waist, keeping legs straight, and lower dumbbells down until they almost hit floor. Reverse back up and repeat.
  • 15 chest presses: Lie on a bench with feet on floor. Hold a dumbbell in each hand and press them over chest until arms are straight. Lower back to chest and repeat.
  • 15 single arm dumbbell rows with each arm: Place a hand and knee on a bench while holding dumbbell in opposite hand. Keep back parallel to floor and pull dumbbell up toward chest.
  • 12 bicep curls/overhead press with each arm
  • 15 triceps extensions with each arm

–Chambers

25. No-Equipment Burner

Repeat series 4 times with 30 seconds rest between each set.

  • Wall squat: Sit with back against wall, knees bent at a 90-degree angle, and hold for 30 seconds
  • 15 pushups
  • 15 Supermans: Lie face-down and lift arms, head, and shoulders and legs, hold for a beat and lower. Hold final rep for 10 seconds.
  • Wall arm-traces: Sit with your back and butt against a wall, and raise arms into goal-post position (backs of shoulders and arms should touch wall). Raise arms straight up, then back to goal post, keeping contact with wall entire time.
  • 20 triceps dips off back of chair

–Chambers

26. Core Challenge

Repeat series 5 times with 30 seconds rest between each set.

  • Hold a 30 second plank.
  • 10 side planks on each side, holding the last one for 15 seconds.
  • 10 fire hydrants on each side: Start on hands and knees, then lift one leg out to the side, keeping the knee bent. (I.e., you’ll look like a dog at a hydrant.)
  • 10 bicycle crunches on each side

–Chambers

27. Explosive Strength Bout

Perform each exercise as many times as possible for 1 minute; repeat entire series twice.

  • Squat thrusters: Squat down and put hands on floor. Jump feet back so you’re in a plank position, then jump feet back to return to squatting position and stand up.
  • Pull-ups: If you can’t pull your chin up to the bar, use a box to step up and get chin over bar, and hold the position for as long as you can.
  • Pushups
  • Single leg squat: Go as low as you can, straightening opposite leg out in front of you
  • Pike sit ups: Lie on ground with arms straight above your head and legs straight. Crunch up, keeping arms and legs straight, and try to reach hands in front of you to touch feet.

–Truyman

28. Endurance Booster

Perform each exercise as many times as possible for 1 minute.

  • Performance Labs
  • Jumping jacks
  • Speed step-ups: Step fully up to a box or step, altering right and left feet, as fast as possible.
  • Air squats
  • Forward lunges
  • Jumping jacks
  • Running in place; keep knees high
  • Squat jumps
  • Jumping lunges (switching legs in mid-air)
  • Mountain climbers
  • Jumping jacks

–Truyman

box jump

29. Explosive Power Workout

Perform as many rounds as possible in 10 minutes. Try to beat your score each time you do the routine.

  • 10 clap pushups: Explode up at the bottom of the pushup so that you can clap hands together at the top, and repeat.
  • 10 squat jumps: Go down as low as you can, bound up into the air as high as you can.
  • 10 medicine-ball slams: Lift the ball above your head with both hands and then slam it down as hard as possible on floor.

–Truyman

30. Plyo Box Burner

Perform each exercise for 60 seconds; do entire cycle twice.

  • Box jumps: Jump with both feet up to the top of the box, standing fully up; jump back down.
  • Box decline pushups: Perform pushups with your feet elevated on box.
  • Step-ups: Place right foot on box and step up onto it, then reverse back down. Do 30 seconds with each leg.
  • Box triceps dips: Perform triceps dips with your hands on the box. To make it harder, extend your legs straight out in front of you.
  • Bulgarian split squats: Stand with one leg elevated behind you on box. Squat down on front leg, rise back up. Do 30 seconds on each leg.

–Holland

More from Men’s Journal:

The Only 8 Moves You Need to Be Fit

The 10 Moves You Need to Get a Rock-Solid Core

9 Signs You’re Overdoing Your Workout

GOP Matches Truman-Era High With 246 House Seats

WASHINGTON (AP) — Republicans will hold at least 246 seats in the House come January, matching the post-World War II high of the Truman administration.

Republicans will expand their current 234-201 advantage by a dozen seats in the next Congress — with one race still undecided. On Saturday, Republicans kept control of two Louisiana seats as candidates Ralph Abraham and Garret Graves won runoffs.

The House breakdown next year will be 246-188, but could grow.

There’s still an automatic recount in a Democratic-held district in the Tucson, Arizona-area. Rep. Ron Barber trails Republican challenger Martha McSally by fewer than 200 voters.

If McSally wins, Republicans would have 247 seats, the largest majority since 1929-31 when the GOP controlled 270 seats in President Herbert Hoover’s administration.

Republicans will run the Senate, too.

Two Saudi Women Are Being Detained For Defying The Country's Driving Ban, Relatives Say

DUBAI, United Arab Emirates (AP) — Two Saudi women activists have been detained for nearly a week for defying the kingdom’s ban on women driving, family members and an activist said Sunday.

The women, who were arrested after driving into Saudi Arabia from the United Arab Emirates, are supporters of a grassroots campaign launched in October of last year against the ban. The two women have a combined Twitter following of more than 355,000. Organizers behind the Oct. 26 campaign say the ban on women driving underpins wider issues regarding guardianship laws in Saudi Arabia that give men powerful sway over women’s lives.

Loujain al-Hathloul, 25, set out to defy the kingdom’s ban on women driving by crossing into her country from the neighboring UAE, where she has a driver’s license.

The kingdom’s hard-line interpretation of Islam, known as Wahabbism, holds that allowing women to drive encourages licentiousness. No such ban exists in the rest of the Muslim world, including Saudi Arabia’s conservative Gulf neighbors.

In a video uploaded to YouTube Nov. 30, al-Hathloul filmed herself driving with her Emirati driver’s license toward the Saudi border “in an effort to sustain the campaign for women’s driving.”

“She wanted to highlight the absurdity” of not being allowed to enter her country by driving her own car, the activist said. All spoke anonymously for fear of government reprisal.

Saudi border guards confiscated al-Hathloul’s passport after she insisted on being allowed to enter, keeping her at the border for nearly 24 hours.

Maysa al-Amoudi, 33, arrived at the border the next day to deliver food, water and a blanket to al-Hathloul, the activist and relatives said.

Human Rights Watch said both women were then detained, apparently because they were driving, though it is not clear if they will face criminal charges.

Al-Hathloul was taken to a correctional facility for juveniles and al-Amoudi was taken to a prison in the eastern province of al-Ahsa. The women have been interrogated without the presence of an attorney, but were allowed to see relatives and speak to relatives on the phone.

There was no official Saudi comment on the arrests.