9 Small Tweaks That ll Make a big effect in your Fitness

 

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If you’re fairly active and eat relatively well, completely overhauling your lifestyle in the pursuit of fitness is not only unnecessary, but potentially damaging. 6 Small Fitness Tweaks That Add Up to Big Results for Your Body These tiny moves can make a big difference to your success on the scale or in the gym. By Jennifer Cohen.

Overhauling your diet and fitness routines can certainly have a huge impact on your health. But making sweeping changes can also be a shock to the system, making them hard to keep up. In fact, studies show people are more successful when they build on small changes over time.

On Facebook and Twitter, we asked. These 10 small diet tweaks have a BIG impact on your health by helping to decrease inflammation, boost metabolism, balance blood sugar levels, and so much more! We hear time and again that healthy eating (and living, for that matter) is a lifestyle.

Change it Up. You can follow a pattern of subtle changes to maximize the efficiency of various exercises. You’ll want to take your conventional exercise and alter either its angle or your grip.For example, for an ordinary bench press, you’d either flip to a wide-grip or a fat bar.For deadlifts, a sumo deadlift or trap-bar deadlift.For dumbbell overhead presses, an Arnold press for angle or.

Just as Rome wasn’t built in a day, sculpting the body of your dreams also takes time. But you don’t need to make extreme, drastic changes to get the results you want. Sometimes minor, simple tweaks to your diet and fitness regime can make a huge impact on your overall physique. We compiled these 10 effective-yet-super simple tips from.

The Small Diet Changes That Can Add Up to Big Weight Loss The Small Diet Changes That Can Add Up to Big Weight Loss The small, simple changes to your eating that’ll. The truth is, good health is incredibly complex, and there are lots of tiny tweaks you can make to your daily habits in order to help you live longer, and with more energy, focus, and happiness. These seven simple lifestyle changes, for example, may seem small, but they can lead to big improvements to your health. Try them now to start thriving. 10.

Tweak your mindset “Allowing yourself to enjoy and savour a small treat when you have a genuine craving for it will prevent you from feeling deprived and will result in fewer cravings for that food. Deprivation never works in the long term,” Baqleh says. Easy fitness tweaks 11. Set your alarm 10 minutes earlier. Series 2 pivoted to focus more on fitness.

Series 3 had an LTE radio, so you could feasibly leave your phone at home. It wasn’t until this year’s Series.

List of related literature:

Body composition changes as a consequence of cardiorespiratory exercise, strength training, and nutrient intake.5 However, assessment of body composition is a highly useful tool to determine how patients should use their limited exercise time.

“Integrative Medicine E-Book” by David Rakel
from Integrative Medicine E-Book
by David Rakel
Elsevier Health Sciences, 2012

All of this will improve the client’s general health; but remember that the ultimate objective of the exercise prescription should be to achieve the client’s desired goals.

“The Essential Guide to Fitness” by Rosemary Marchese, Julie Taylor, Kirsten Fagan
from The Essential Guide to Fitness
by Rosemary Marchese, Julie Taylor, Kirsten Fagan
Cengage Learning Australia, 2019

For example: I will weigh less, I will be fitter, I will look great in new clothes, I will have more energy, I will learn more about myself as I keep a daily journal, and so on.

“DASH Diet For Dummies” by Sarah Samaan, Rosanne Rust, Cynthia Kleckner
from DASH Diet For Dummies
by Sarah Samaan, Rosanne Rust, Cynthia Kleckner
Wiley, 2014

Emphasis should be placed on developing sport-specific skills, agility, speed, muscle power and strength and, after PHV, also muscle hypertrophy.

“Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications” by Moritz Schumann, Bent R. Rønnestad
from Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications
by Moritz Schumann, Bent R. Rønnestad
Springer International Publishing, 2018

Of course they’re all forms of exercise, but in order to work out efficiently and effectively, maximizing the benefits to your health, your exercise program must improve and or maintain the five components of fitness: cardiovascular health, muscle strength, muscle endurance, flexibility and lean muscle to fat ratio.

“Escape Your Shape: How to Work Out Smarter, Not Harder” by Edward Jackowski
from Escape Your Shape: How to Work Out Smarter, Not Harder
by Edward Jackowski
Atria Books, 2001

Options 1, 3, and 4 all include words (increase, strengthen, and maximize) that address improvement of something (endurance, muscle tone, and atrophy).

“Test Success: Test-Taking Techniques for Beginning Nursing Students” by Patricia M Nugent, Barbara A Vitale
from Test Success: Test-Taking Techniques for Beginning Nursing Students
by Patricia M Nugent, Barbara A Vitale
F.A. Davis, 2020

For example, you can increase the amount of exercise you do or make realistic changes to your diet.

“Managing Anxiety with CBT For Dummies” by Graham C. Davey, Kate Cavanagh, Fergal Jones, Lydia Turner, Adrian Whittington
from Managing Anxiety with CBT For Dummies
by Graham C. Davey, Kate Cavanagh, et. al.
Wiley, 2012

Myofeedback on the workplace provides the opportunity to train muscle awareness, learn micro-breaks, correct dysponesis, optimize work posture, and align optimal ergonomics.

“Neck and Arm Pain Syndromes E-Book: Evidence-informed Screening, Diagnosis and Management” by Cesar Fernandez de las Penas, Joshua Cleland, Peter A. Huijbregts
from Neck and Arm Pain Syndromes E-Book: Evidence-informed Screening, Diagnosis and Management
by Cesar Fernandez de las Penas, Joshua Cleland, Peter A. Huijbregts
Elsevier Health Sciences, 2011

There is evidence to suggest that improving cardiorespiratory fitness can confer significant changes to brain structure, including overall brain volume and increased hippocampal volume (Erickson et al. 2014; Svatkova et al. 2015).

“Lifestyle Psychiatry” by Douglas L. Noordsy, M.D.
from Lifestyle Psychiatry
by Douglas L. Noordsy, M.D.
American Psychiatric Association Publishing, 2019

The Preventing Overweight Using Novel Dietary Strategies (POUNDS LOST) study [11], for example, found no differences in resting energy expenditure (REE) or total energy expenditure (TEE) among four diets that varied in protein and fat content.

“Handbook of Obesity, Two-Volume Set” by George A. Bray, Claude Bouchard
from Handbook of Obesity, Two-Volume Set
by George A. Bray, Claude Bouchard
CRC Press, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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  • Geweldige inhoud, ik heb de redhackpro geprobeerd en ik heb hun goede werk bij al deze hackers bevestigd, ze hebben me geholpen de telefoon van mijn vals spelende partner te hacken Ik heb naar al haar telefoontjes geluisterd, haar berichten op sociale media gelezen en ik kon goed worden bewijs voor mijn advocaat voor een scheiding. Ik was gekwetst maar blij dat ik het heb uitgeprobeerd. Neem contact met hem op voor soortgelijke problemen Whatsapp: +19378151491 VIA Instagram op @redhackpro, e-mail hackprivate8 @gmailcom

  • Hello I am being constantly electronically torchured and not a moment of silence from these terrorist gangstalking weirdos. They have almost destroyed every aspect of my life. They stole the identity of my family and I and broke in our family home and stole everything valuable and all personal documents and even photos and all family iteams. My father died of cancer and recorded some country music in the 50s in Nashville and they stole and destroyed all his recordings. They even stole my dentures. These stalkers deserve eye for an eye

  • Interacting with “people” (aka bots and cyborgs) is highly overrated. After small talk and gossip, what else is there? Most people have nothing substantive to say. They just suffer from auditory diarrhea. I’d rather not smell the stench of their breath or their words.

  • A simple mind hack to increase opioid (pleasure) and dopamine (arousal) levels in the brain.
    Just follow a simple resting protocol (mindfulness procedure is best for this), and simultaneously pursue or anticipate pursuing meaningful behavior (e.g. cleaning house, writing poetry, exercise, etc.). Do this continuously for standard sessions of a least a half hour and chart the number of sessions. That’s it. As a result, you will be more pleasurably alert, engaged, and incented to continue being productive and resist distraction. Neurologically, this is due to ‘opioid-dopamine’ interactions, or the fact that rest is pleasurable due to the induction of opioid activity in the brain. Meaningful activity on the other hand induces dopaminergic activity, which is felt as a state of alert arousal but NOT pleasure. Opioid and dopamine neurons are located adjacently in the midbrain, and when both are simultaneously activated will also co-stimulate each other, resulting in enhanced feelings of arousal and pleasure. Indeed, when rest is accompanied by highly meaningful behaviors (creating art, athletic achievement), pleasure and alertness are highly accentuated, resulting in ‘peak’ or ‘flow’ experiences. So, there is my procedure to increase dopamine level, impart a sense of joy, and be a lot more productive, give or take an hour!
    I offer a more detailed explanation in pp. 47-52, and pp 82-86 of my open source book on the neuroscience of resting states, ‘The Book of Rest’, linked below.
    https://www.scribd.com/doc/284056765/The-Book-of-Rest-The-Odd-Psychology-of-Doing-Nothing
    This above book is based on the work of the distinguished neuroscientist Kent Berridge of the University of Michigan, a preeminent researcher and authority on dopamine, addiction, and motivation, who was kind to vet the work for accuracy and endorse the finished manuscript.
    Berridge’s Site
    https://sites.lsa.umich.edu/berridge-lab/
    also:
    Meditation and Rest
    from the International Journal of Stress Management, by this author
    https://www.scribd.com/doc/121345732/Relaxation-and-Muscular-Tension-A-bio-behavioristic-explanation

  • I recovered my Login’s to Snapchat and Instagram account through @SPYDER_NET on Instagram, all thanks to him. Contact him, he is very good and dependable.

  • It’s funny how this story pretends its technology alone hacking people’s brains when it’s the media itself and the people who are running it to divide us and conquer us.

    Its also funny Anderson pretended to not understand what brain hacking meant when he likely suffers from it, having had a mother who was Satanist.

  • A Simple Neural Hack to end Distraction
    from affective neuroscience

    Distraction is hard to resist because it is an affective state, as it is embodied by increases in dopamine levels due to the novel outcomes implicit in distractive events. Dopamine adds transitory utility or value to moment to moment decisions and is harmful to effective decision making when it is not aligned with long term goals, as we well know by succumbing daily to social media, emails, and other distractors. The best way to eliminate distraction is to pursue meaningful activities that have more significant affective outcomes, or to induce greater positive affect in meaningful behavior by manipulating the unique ways incentive motivation works in the human brain. To demonstrate this latter point here is an easy procedure to increase meaningful behavior, accentuate positive affect, and eliminate distraction.

    Just follow a simple resting protocol (mindfulness procedure is best for this), and simultaneously pursue or anticipate pursuing meaningful behavior (e.g. cleaning house, writing poetry, exercise, etc.). Do this continuously for standard sessions of a least a half hour and chart your progress. As a result, you will be more pleasurably alert, engaged, and incented to continue being productive and resist distraction. Neurologically, this is due to ‘opioid-dopamine’ interactions, or the fact that rest is pleasurable due to the induction of opioid activity in the brain. Meaningful activity on the other hand induces dopaminergic activity, which is felt as a state of alert arousal but NOT pleasure. Opioid and dopamine neurons are located adjacently in the midbrain, and when both are simultaneously activated will also co-stimulate each other, resulting in enhanced feelings of arousal and pleasure. Indeed, when rest is accompanied by highly meaningful behaviors (creating art, athletic achievement), pleasure and alertness are highly accentuated, resulting in ‘peak’ or ‘flow’ experiences. So, there is my procedure to increase productivity and reduce distraction, and all without inspirational screeds, lectures, books, or seminars, with the added benefit that you can prove or falsify my hypothesis for yourself, give or take an hour!

    This interpretation is based on the work of the distinguished neuroscientist Kent Berridge of the University of Michigan, a preeminent researcher on dopamine, addiction, and motivation, who was kind to vet the work for accuracy and endorse the finished manuscript.

    Berridge’s Site

    https://sites.lsa.umich.edu/berridge-lab/

    I offer a more detailed theoretical explanation in pp. 47-52, and pp 82-86 of my open source book on the neuroscience of resting states, ‘The Book of Rest’, linked below.

    https://www.scribd.com/doc/284056765/The-Book-of-Rest-The-Odd-Psychology-of-Doing-Nothing

    also:

    Meditation and Rest

    from the International Journal of Stress Management, by this author

    https://www.scribd.com/doc/121345732/Relaxation-and-Muscular-Tension-A-bio-behavioristic-explanation

  • Tell you what overwhelms me. Checking out at almost every counter in the US. They want a phone number, password, usernames, fingerprint, survey, coupons, pin. At the end of the day I’ve used an hour just to by a box of bandaids. I moved to another country. What a relief. You want to buy something. You give them money. That’s it.

  • I recovered my Snapchat and Instagram account password through @SPYDER_NET on instagram, all thanks to him. Contact him, he is very good and reliable.

  • Use the internet to learn who and how and why they control you, the bigger picture is so much clearer than you think, who controls what they want from you the end goal, I’m ADHD /autistic and I process information very quickly to learn what I feel passionately about, never trusted will never trust when you can gain the knowledge you know the game they need to keep you busy to not see what’s happening, people that are normal are conditioned to be the same but my brain questions everything,I’m free thinking and will not be distracted from what I need to know. People are addicted and dumbed down to not know what’s happening. People say people with mental health are nuts but I feel it’s the normal people who believe what they see and hear without questioning are mad, learn everything understand everything and think out side the box they have been conditioning everyone for years since a long time ago, history can’t be rewritten yet but if you study for years on everything everyone says and can piece together subjects that link together it’s sounds mad to normal people but for my brain it’s like a need to know so bad. Just learn to use the internet for what’s good not bad

  • I hate this video so much it acts like its a suprise that app designers want you to use there app the first thing i learned in my computer science class about app design was how to get people to use your app

  • I recovered my Snapchat and Instagram account password through @SPYDER_NET on Instagram, all thanks to him. Contact him, he is very good and reliable.

  • I’m 5’5-5’6 and I wear a size 9 1/2 cuz of my toes my toes are long I hate them… I wish there was a cosmetic surgery for long toes ��

  • A MIND BLOWING HACKING Wow i saw the post of ” invulnerablehackers @ g m a i l c o m” on Facebook and getting here i came across a lot of wonderful review about the hacking skills of this great hacker. I never thought my poor school grade can be uttered to reflect my desired grade but when i reached out to him he told me it is possible and it will be permanent i refused to believe it cause i have hired the services of some many hackers who kept asking for money but with the way and manner he used in chatting with me made me to give him a try and i told him no upfront but he insist that i must make a deposit which i later did. to my utmost surprised within 7 working days he told me to make the balance payment that the job is completed that i should confirm it for a week before making payment. i waited for two weeks before making the payment though he wasn’t happy with my delay, am glad that the shame and insult that goes with poor grade has come to an end. If you want to boost you poor school grade contact (“invulnerablehackers @ g m a i l c o m” ] Kindly find a place in your heart to forgive me for the delay, i just want to be sure it stay permanent.

  • A MIND BLOWING HACKING Wow i saw the post of ” invulnerablehackers @ g m a i l c o m” on Facebook and getting here i came across a lot of wonderful review about the hacking skills of this great hacker. I never thought my poor school grade can be uttered to reflect my desired grade but when i reached out to him he told me it is possible and it will be permanent i refused to believe it cause i have hired the services of some many hackers who kept asking for money but with the way and manner he used in chatting with me made me to give him a try and i told him no upfront but he insist that i must make a deposit which i later did. to my utmost surprised within 7 working days he told me to make the balance payment that the job is completed that i should confirm it for a week before making payment. i waited for two weeks before making the payment though he wasn’t happy with my delay, am glad that the shame and insult that goes with poor grade has come to an end. If you want to boost you poor school grade contact (“invulnerablehackers @ g m a i l c o m” ] Kindly find a place in your heart to forgive me for the delay, i just want to be sure it stay permanent.

  • A MIND BLOWING HACKING Wow i saw the post of ” invulnerablehackers @ g m a i l c o m” on Facebook and getting here i came across a lot of wonderful review about the hacking skills of this great hacker. I never thought my poor school grade can be uttered to reflect my desired grade but when i reached out to him he told me it is possible and it will be permanent i refused to believe it cause i have hired the services of some many hackers who kept asking for money but with the way and manner he used in chatting with me made me to give him a try and i told him no upfront but he insist that i must make a deposit which i later did. to my utmost surprised within 7 working days he told me to make the balance payment that the job is completed that i should confirm it for a week before making payment. i waited for two weeks before making the payment though he wasn’t happy with my delay, am glad that the shame and insult that goes with poor grade has come to an end. If you want to boost you poor school grade contact (“invulnerablehackers @ g m a i l c o m” ] Kindly find a place in your heart to forgive me for the delay, i just want to be sure it stay permanent.

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  • My name is Mel Affleck and i want to refer you to this great hacker
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    saved me from my cheating ex husband he hacked into my ex husband’s
    highly secured device and got enough cheating evidence in order for me
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    thank [email protected] or on whatsapp whatsapp +1 (256) 269-2696
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    is reliable & affordable. Tell him i referred you.

  • Contact @JAYHACK01 via instagram for Instagram/Snapchat hacking, verification and increase followers. He helped me verify my account. He is one the reliable and best hackers yet. Very Effective and charges way less.m

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  • My name is Stella and i want to refer you to this great hacker “cyberhack037(at) gmail.com or on whatsapp +14347678160 who saved me from my cheating ex husband he hacked into my ex husband’s highly secured device and got enough cheating evidence in order for me to file a divorce It’s better to be single than to be cheated on and I thank cyberhack037(at) gmail.com or on whatsapp +14347678160 for paving way for that opportunity. Contact him for hacking and spying of phones, email, social media account, change of grades, criminal record clearing e.t.c. The world needs more of people like him……he’s is reliable & affordable. Tell him i referred you.

  • My name is Stella and i want to refer you to this great hacker “cyberhack037(at) gmail.com or on whatsapp +14347678160 who saved me from my cheating ex husband he hacked into my ex husband’s highly secured device and got enough cheating evidence in order for me to file a divorce It’s better to be single than to be cheated on and I thank cyberhack037(at) gmail.com or on whatsapp +14347678160 for paving way for that opportunity. Contact him for hacking and spying of phones, email, social media account, change of grades, criminal record clearing e.t.c. The world needs more of people like him……he’s is reliable & affordable. Tell him i referred you.

  • My name is Stella and i want to refer you to this great hacker “cyberhack037(at) gmail.com or on whatsapp +14347678160 who saved me from my cheating ex husband he hacked into my ex husband’s highly secured device and got enough cheating evidence in order for me to file a divorce It’s better to be single than to be cheated on and I thank cyberhack037(at) gmail.com or on whatsapp +14347678160 for paving way for that opportunity. Contact him for hacking and spying of phones, email, social media account, change of grades, criminal record clearing e.t.c. The world needs more of people like him……he’s is reliable & affordable. Tell him i referred you.

  • If your brain is hacked is there anyway to reverse it…? I myself have a reason to believe that my brain is hacked, because I’ve noticed that no matter where I look rather it would be Facebook, Instagram, YouTube, or looking at different products things seem to be in some kind of foreign language that I do not understand.

  • Omg I knew it! Plug us right into the matrix. I feel really anxious every time I get off my phone because what I see on it and can’t do anything about it. Stuff is happening and we can’t stop it.

  • It’s scary, because I will admit that sometimes at least half of my YouTube recommendations are videos I really want to see. Sometimes I’ll even open the videos in a new tab because I’m afraid I won’t be able to find them again if I leave my start page ��

  • Apple also discontinued the “Freedom” App. Which is why I will forever use Android which has “app blockers” that allows people to schedule screen time.

  • i found out about Zeus Tech on an onion forum on the dark web, he his an anonymous hacker, that picks his clients based on the danger or degree of impossibility of the service, required, he only helps those desperately in need, and consider yourself lucky if he ever replies your mail, this hacker is real and is personally responsible for most prohacking jobs, i know this because his a well known hacker on the internet…if you need discrete fast hacking services, his the one to meet, contact him on email via [email protected] gmail com whatssapp +1 (409) 344-5982

  • Why has the tech industry turned on the American People? “Buy My Phone! Let me spy on you instead of that other guy.” Just another reason why so many citizens are on anti-depressants. I am one of those that is not impressed. These phones are stupid, nothing but a bunch of screen activity that in reality is in no way the construct to a wonderful life. But most people don’t’ seem to care, unwilling to stand up to anyone or anything. Cowards motivated by trying to be like every one else. Explain to me, why a thousand people stand outside a store before it opens for the day, to be the first to own the latest phone or pad?

  • How likely is a bent rotor on a new bike? Having issues but the shop says they’ve got it as good as they can but still rubbing….

  • Theses tech companies need to provide radiation shields for their computers, it should be mandatory, no child or employee should have a computer without one.

  • Brain hacking and those who do it to our children evil, real life games not just computer manipulation.
    This is exactly how you radicalize people and can use them as a weapon.

  • It’s not just the telephones that keep you in a constant state of agitation your jobs are also being created to be as complicated as possible know efficiency is being taking into consideration while they claim it and train you but it’s all a lie. I have had some difficult jobs in my life but never had I had a job that should be simple like scheduling an appointment becomes so complicated and convoluted until you’re working at stroke level

  • User engagement = code word for addiction.

    I deleted Facebook in 2015 after I heard they were hiring the software engineers that make slot machines more “engaging”… wake up folks.

  • The problem is most work today is done on a phone or computer as well as using social media to keep in contact with Vendors and even selling products so you need these apps

  • It is the beast trying to take our minds. It’s really sick. “They” know exactly what they are doing; to make the phones idols. Anything that strives to interrupt the attention we should be giving to God is satanic. People need to wake up.

  • Good and evil has hacked our brains since the beginning of time. Good creative thoughts and ideas come from us and God in the other realm, same applies to evil thoughts that come from the devil.

  • I stopped texting. I probably send like 5 or less text a week and I keep it short. Also I don’t have social media (minus YouTube and IG scrolling).

  • They’ve been able to read your mind wirelessly for at least 15 years. look in the Melbourne Florida and what they’re doing to a handicap with it or at least 15 years now and letting the whole town loose on him with it.

  • The main problem is that likes and dislikes are fake generated by AI computer system within the Google email platform to sustain an agenda.. This comment was probably banned.

  • I just jailbroke my iphone xs max.
    I did not like it and then undid but now when i try updating my iphone it gives me a error message.

    What should i do?

    Thanks

  • just as often it’s caused by the pistons not receding back into the calipers enough.
    spent a whole day getting close to brain damage trying to adjust the calipers and bending the rotors.
    only to find pushing in the pistons fixed it.

  • Go back to home phones… The satellite associated to mind control abomination is coming down. Maybe all of them. Did anyone ask God if you could..? I know you didn’t! So learn how to address real life first rapture 1968, be second 1997 devil’s last hurrah 24 hours or 1009 yes day of the Lord. Our indivisability of intellectual property will take this eternal now to where GOD IS MOST PLEASED… HAVE FAITH IN JESUS PRAISE GOD

  • There are people here ranting abt being 5’5″+ and shoe size in 39.

    Then there’s me being 5’1″ and can only fit in either size 38 or 39 Hhahaa ����

  • Thank you for posting this!! I was just able to true my bike’s back disc brake using this video all by myself, and I feel so happy and independent!:D

  • Just bought a Canyon with discs for winter bike, resisted discs up until now because of this very reason! Have calipers on both other bikes and beginning to think I should have stayed that way…..modern dual pivot calipers are just as effective anyway!

  • I wonder if this is an issue regarding aggressive braking or just the inherit one piston design of many calipers? Would a 2 piston design limit brake rotor warping?

  • Better idea is to remove the rotor, lay it on a sheet of glass or a polished marble countertop (etc), something known to be perfectly flat and gently tap around the edge with your fingertip to see if and where it rocks or movesthen flip it over and repeat on the other side. You can use a sharpie etc to mark the areas that need to be straightened. That will tell you if, where and how much it’s out of alignment. It will also show you if it is bent at the tabs where it attaches to the hub, something that spinning it while attached to the hub will not.
    Isolating the bent part by clamping the straight part in a vice (lined with cardboard, etc so it doesn’t scratch) to straighten just the bent part will prevent you from bending one area as you try to align another. That’s the risk of attempting to bend the rotor while it’s installed on the wheel, you can wind up chasing your tail.

  • I love the way Si answered my question preemptively. I was wondering he bent the rotor on purpose to make this video. But no, just something he has been putting off for more than a decade. Good stuff.

  • Next up “how to remove dust caps”I think you could do something better like choosing a cycling club and going out on their ride or anything really rather than a shameless park tool advert..

  • Brake squeal, misalignment, overheating I thought they were maintenance free, oh just hype? Now I have to true the wheel and the brakes. No thanks Simon. Only thing getting bent over here is the consumer.

  • Don’t do it near the caliper: you’ll kink it! do it away from the caliper. What about the rotor truing gauge on your TS-2/2.2/3/4? You can put a dial gauge on it too!

  • I always wanted to use high heels like Megan markle but stupid feet look to big also I am thin so worse. Thank you for your tips.I am still searching for High heels (stiletto) that won’t look so big on me.

  • why aren’t they just making regular calling phone devices instead of making everyone have No choice but to have a tracking GPS device that also has remote controlled listening and cameras built-in to continue spying on us as well as the data carriers(telephone companies) who also gather “All” phone calls and messaging to sell/give illegally(only legal because they gov changed laws allowing “third-parties” these same carriers to sell their property of everyones private informations) to the government?
    Nothing but, Again the Scam made just for us!
    Only glorious to this currupt government’s alphebet labeled agencies-the NSA, DHS, FBI and CIA big computer (your info)gathering machines?!
    So later they will do exactly like what china is doing by creating social-reschooling/reprogramming concentraction mind-altering systems’s ran/for government’s control on YOU (Me)?!

  • You can buy cheap “dial test indicators” online for about £20 which would make the job a lot easier, you could actually measure how much the disk is moving and you should be able to get it running true within 0.002″ (2 thou) or 0.05 mm.

  • that’s the reason I use floating rotors they more likely to remain true even on hard braking… also I love center lock more than 6 bolts

  • Thanks GCN for this video! I’ve trued disc rotors before, but they can be so tricky. Its great to get a few more tips in the bag. It does make it easier that I have a great truing stand. I’ve tried to true them while still on the vehicle (for my 170 lb tricycle) and THAT is tough!:)

  • I did mine using a dial gauge and got them within 0.1mm Possibly overkill. What I did find useful was to number the bolt holes to give me a reference. That what i would know if I had over corrected and gave me a clue how much force was needed to make a change.
    Finger oil? Alcohol or Metholated spirits. will completely decrease it (no smoking!).

  • Washing hands, however thorough will not get rid of the oil on your skin. 30 seconds after washing it will replenish itself and transfer to the rotors. Either use gloves or clean up after adjustment with IPA (iso propyl alcohol) or wipes.

  • Unrelated to the video, I am going to start biking and have two bikes that I cant decide between and am looking for opinions. First bike is the Trek Alpha 1000 and the second is the GT GTR series 4??

  • Guys, why can’t manufacturers just round the edge of a disc rotor to stop people moaning about safety? To my mind it doesn’t affect any performance or function. I’m probably wrong.

  • Custom dial indicator setup, for truing the rotors.
    http://shrani.si/f/Z/xZ/4UGZ8tlj/20170523083919.jpg
    http://shrani.si/f/m/bI/38jwWxgi/20170523.jpg

  • You should make a program about how to grind down the caliber mounts that might not be 100% “level” with the axles.
    Park Tools have a tool to adjust that.

  • this will sound dumb, but why would oil from your finger affect the brake? The road has motor oil and other oily stuff. If the point of disk breaks is they work better in the wet, I would think they aren’t more susceptible to oil than rim breaks.

  • The mechanics at my shop always use the other side of the truing tool, and bend the spider, not the brake surface. This helps to create a gradual bend in more of the rotor, rather that an extreme bend in a small section if that makes sense.

  • Thanks, this is amazing! I just built my Corona board and am in the process of setting. Already ordered more positive holds because I quickly realized how much I underestimated how hard that 45 deg would be!

  • would be a great time to go more in depth with home wall setting ideas, training, etc. since so many people are stuck at home training right now!!
    new video would be very helpful!

  • I noticed that same thing about homewalls, people don’t use them… so when we did one with my friends, I focused on purchasing good holds and moving them often, really loving the place and getting hard climbing done there. After a couple of months, I was the only one using itI just loved it. I haven’t been there for a few months due to injury and training for comps, and this video made me want to come back and reset everything like I used to do. Such a great vid

  • I’m currently in the process of planning a home bouldering wall and this video was super helpful with settling on my angles. Would you mind sharing the dimensions of your 45 and 15 walls? I’d love to see more from you wall building process or just your approach to setting on the wall. Great video! Got my sub.

  • Hi Dave, awesome tips once again. You never fail to deliver:-) A question: how did you find your big fan? I find it hard to find the right search words and just can’t seem to find the industrial type you use.

  • would you be able to recommend some good value resin holds. I have a small training wall in my garage but im struggling to find resin holds that are positive enough for 45 degree.

  • Such a great approach to your videos, so calm and thorough. Sharing so much knowledge and experience, thank you for sharing. Please keep up the amazing work.

  • I want my girl to have size 8+ US (size 38+ EU). I am not into small feet. Long, slender with a nice shape. Small feet are a turn off for me.

  • The best climbing author is now the best climbing vlogger. If you made a patreon I would subscribe instantly and I bet I’m not the only one.

  • Dave, do you keep a training journal? If so, what kinda of stuff are you tracking in it? Do you have a plan that you follow or do you just train for projects? This video was great! I have a 8footx12foot long 45 degree wall in my basement that I get on 4-5 times a week. I have mine set up a lot like yours!

  • I usually don’t write any comments in YouTube, but your channel just amazes me (as your blog did since I started climbing 5 years ago) your analytical and unfiltered look into climbing is still unmatched for me (the Andersons Brothers would come as close as it gets).

    Anyways, keep up the good work, pleas do comment on how you structure/periodize/focus your training on a macro to micro level I would be thrilled to see a training plan/regimen from you!

    Cheers Dave!

  • Has anyone else heard of smaller (sticker) size shoes looking small as a whole? Or did I make that up?! For example, the “fake Keds” I always wear are a size 8. Could it be something else at play? What do you think?????

  • Long feet are the worst because there is no surgical procedure to shorten them (besides that toe shortening procedure…nasty to think bout). And like you said, it is all about height to foot ratio so those of you that are taller than average (anything over 5’7″) are supposed to have longer feet and look completely proportioned to the rest of ur body. But i am average at 5’5″ with long, flat size 10 clown feet (and i could def fit 10.5 but i refuse lol). At least if i was born with an arch it would help hide the length but my feet are flatter than duck’s feet and long for my short frame. It’s the worst thing ever because everything gets completely overlooked by people staring at my long hooves.

  • My front rotor has been driving me nuts for months. I have now invested in a truing fork (the Park Tool one is only £12) and now I have beautiful silence. Happy? yes!

  • It’s often I don’t write comments but I have to, this is excellent made and I especially find it true about having a inspiring place to train, as this makes a huge difference, fantastic commentary and filming,

    Keep up the great work!

    P.S a climber in my gym mentioned you are the best all round climber in uk!

  • 5’3” height, size 10, wide feet here. I think we big feet gals are hard on ourselves. Besides a few jerky family members that made us self conscious growing up, most people don’t seem to notice nor care about our feet. It’s nice to know there’s other people out there who understand, though ��

  • y’all i can’t stress this enough.. size 9 US women is SMALL compared to me!! i have a size 11.5 US women and a 9.5 US men and i’m 14 going into high school and i’m 5’7” please stop complaining

  • I’m 10 and My feet are GIANT cuz I look like a GIANT and I don’t like when someone looks and my shoe and I look like a 16yr but I’m not.

  • Tech cos may be screwing you with psyches, but you gave the permission, well you may argue while getting ff’ed up bad…..good luck…bozos…!!!

  • I personally think tip number 4 is false because when you wear narrow shoes your foot looks skinnier and longer like in converse. However vans are more wide and make your foot look more proportion

  • Is it brain hacking or people tired of being bored? We enjoy technology. I like checking on my family and kids. Not every person clicks on every add they see. People know when they r being hustled or “hacked”

  • So you’re not into conforming to beauty standards yet… I know your hair isn’t naturally straight, for starters… I’ll stop there….

  • I heard if you wear a smaller size even if it might hurt a little but your feet will get smaller, I used to wear size 9 but now I wear size 7

  • i’m a size 8 in women’s and scared they’ll keep growing, but if you think about it
    you don’t really look at people’s feet and they don’t even look at yours most of the time…

  • Girl it wouldn’t matter what size shoe you wear, you are just gorgeous and the package is from head to toe. You even appear to have a wonderful personality which is the most important trait. One love.

  • How come do only some of these tweaks show up for me? Some of them I want but when searching I cant find them
    For Example: ColorMeNotifs and Cask are not available

  • I have made up my mind that I am not going to buy anything anymore unless it’s food, or shelter I admit I have everything and it mostly junk, a waste of my life and money. No more video games or online movies ��, for years a have stopped checking my emails and now I have thousands of emails that have never been opened or even checked. Today I am free, the only reason I check my mailbox on the curb is because of my water �� Bill, but I am free.

  • i was trying to jailbreak the whole day i installed a unc0ver from appvalley which of course didint work it kept kicking me out so i thought it would work with 13.5.1 what i didint know was that it got unsigned and im so fkin sad i wanna die

  • some of these are so nit-picky but I love how you can still change them, some should already be features. fuck restrictions, jailbreak is the best.

  • I cannot find Bigboss tweaks in cydia even though I have it installed. Why?
    For example I want Taptap lock but I can’t find it in Cydia.

  • 8:10 recently switched from android to ios, and today talking to my friend what annoys me when setting an alarm on ios. thank you for this tweak.

  • I had a tweak years ago that put the folders full screen and allowed like 16-20 icons per page. Anyone know it something similar is available for 13.5?