15-Minute Workout at 4:28 PM

Work multiple muscle groups with these unique exercises.

Challenge your core with this routine by Jamie Hale, owner of MaxCondition Training. Doing these three compound exercises as a circuit will ignite new muscle growth and boost your metabolism.

Finish as many circuits as you can in 15 minutes, resting 60 to 90 seconds between sets.

1. Dumbbell squat press

Stand with your feet hip-width apart. Hold dumbbells in front of you, your arms bent 90 degrees and palms facing each other.

Squat until your thighs are just past parallel to the floor.

As you stand back up, press the weights above your head, then bring them back to the start position.

Do eight to 12 reps.

2. Single-arm incline row

Holding a dumbbell in one hand, lie facedown on an incline bench and let both arms hang.

Pull the dumbbell up toward your midsection as you keep your elbow close to your body, and then lower the dumbbell back to the starting position.

Do eight to 12 reps. Switch arms and repeat.

3. Turkish get-up

Lie on your back with your legs straight.

Hold a dumbbell in your left hand, your arm straight above your chest.

Stand up, keeping your elbow locked and the weight above you, and then lie back down as you keep holding the weight above you.

Switch hands and repeat.

Do four to six reps on each side.

Expand Your Arms

To help your biceps and triceps grow faster, fitness trainer Jamie Hale recommends a technique known as max stimulation. Its high volume will add size and strength. Here's how to do it.

1. Choose a biceps exercise (such as the barbell curl) and a triceps exercise (such as the close-grip bench press).
2. Select a weight you can lift about eight times.
3. Lift the weight once, and place the bar back on the rack.
4. Rest five to 10 seconds. Repeat the cycle 20 times total for the biceps exercise. Now do triceps.
5. Each week, try to add a small amount of weight to the bar, while still aiming for 20 reps.

Abs in No Time at 4:27 PM

Grab a medicine ball for an intensified crunch workout that will flatten your belly before beach season.

 

Get ripped fast

In these days of bogus infomercials, fat-burning concoctions, and fitness contraptions that promise incredible abs, there's something reassuring about a workout with a medicine ball. The heft of a vintage medicine ball makes us want to put on gray sweats and start heaving it around with the fellas, grunting contentedly. On the other hand, you can take the vintage thing too far. Leather is out; vinyl is in. Medicine balls now have easier-to-grab surfaces, and they come in many sizes and weights. (They still need a new name, though. Medicine?!)

What are you waiting for?

Here's a leave-me-alone, in-a-hurry, 21st-century set of exercises that uses the weight of a medicine ball to blast your belly from top to bottom, and your obliques on the sides—those all-important muscles you use when doing twisting, turning moves in sports. The workout was designed by Jacqueline Wagner, C.S.C.S., a strength coach in New York City. The added weight of the medicine ball will give you a more intense workout than you'll get with conventional crunches.

Use a ball that's light enough so you can do one set of each exercise without straining or arching your back. A good weight for ab workouts is a 4-kilogram medicine ball (just shy of 9 pounds). Start with one circuit and build up to three sets of the circuit. Use a slow, controlled movement for the Double Crunch and Reverse Crunch.

Double Crunch

Starting position: Lie on your back, with your hips and knees bent as shown and your feet off the floor. Rest your hands lightly on your chest. Position the ball between your knees.

The move: Exhale as you lift your shoulders off the floor and bring your knees toward your chest. Grab the ball with your hands and bring it to your chest as you inhale and ...

The finish: Return your shoulders and legs to the starting position. Transfer the ball back to your legs on the next repetition, and keep alternating ball positions for the entire set.

Seated Twist

Starting position: Sit on the floor, your back straight but leaning slightly toward the floor, as if in the "up" position of a sit-up. Your knees should be bent 90 degrees, your heels about 15 inches apart and resting on the floor.

The move: Hold the ball close to your chest, rotate your torso to the left, and place the ball on the floor behind you. Rotate around to the right, pick up the ball, rotate left, and place it behind you.

The finish: Repeat eight to 12 times, then do eight to 12 more starting with a rotation to your right; that's one set.

Hint: Keep your head in line with your torso throughout the movement. Perform this move as quickly as possible.

Reverse Crunch with Knee Drops

Starting position: Lie on your back, hands resting on the floor at your sides, hips and knees bent 90 degrees, and feet off the floor. Position the ball between your knees. Keep your lower back on the floor throughout the exercise.

The move: Contract your abdominals and pull your knees to your chest, then return them to the starting position.

The finish: Lower your knees to the left and return to the starting position. Drop your knees to your right on the next repetition, and alternate sides for each rep.

Provided by Men's Health

Iqbal Qasim appointed chief selector at 4:19 PM

Former Pakistan spinner Iqbal Qasim has been appointed chairman of a new, restructured national selection commitee. Former Test cricketers Saleem Jaffer, Ijaz Ahmed, Azhar Khan and Mohammad Ilyas have also been appointed members. Two co-opted members, Asif Baloch and Farrukh Zaman, have also been included to make it a seven-member panel, but they will not have a vote on selection, and are only expected to provide input.

As had been expected after the previous committee was disbanded, the board has streamlined the selection structure by making just the one committee responsible for all selections, senior and junior. All major regions in Pakistan have been represented; Zaman ostensibly looks after the NWFP region, Baloch after Balochistan and the rest over Sindh and Punjab.

"The responsibility for them is to spot and nurture talent from the grassroots to the Test arena," Wasim Bari, director HR and adminstration, told Cricinfo. "We have streamlined the process by making one committee responsible for all selections."

Qasim, who was a member of the selection committee until the 2007 World Cup, has been appointed in an honorary post. He is a senior employee with the National Bank of Pakistan (NBP) and it is believed that his role will not be a day-to-day one. As such, in a break from recent practice, he is an honorary head and will not be a full-time paid selector unlike the last two selection committees where the chairman and other members were all full-time, professional selectors. It is not clear yet, however, about the status of the members, though it is likely they will remain full-time paid professionals.

There remains a sense of continuity, however, with the retention of Jaffer, who was part of the two previous selection committees, and Ilyas, who headed the last junior selection committee. Ijaz Ahmed is also a part of the existing board set-up, working at the National Cricket Academy.

PCB chairman Ijaz Butt had earlier disbanded the national senior and junior selection committees after Abdul Qadir, then the chief selector, resigned from his post claiming he wasn't allowed to carry out his duties. The new committee will be responsible for selection matters with effect from August 1, 2009.

National Selection Committee: Iqbal Qasim (chairman), Saleem Jaffer , Ijaz Ahmed, Mohammad Ilyas, Azhar Khan (members), Asif Baloch, Farrukh Zaman (co-opted members).

England pull off great escape at 4:16 PM

James Anderson and Monty Panesar steal a single to guide England to safety at Cardiff © AFP

James Anderson and Monty Panesar produced the most important innings of their lives as England's final pair survived 11.3 overs to pull off a thrilling escape at Cardiff. When Paul Collingwood fell for a monumental 245-ball 74 England still trailed by six, but once Australia had to bat again, valuable time was taken out of the game leaving Andrew Strauss and a packed Cardiff nervously clock-watching. The Australians threw everything into the final hour in an electric atmosphere with the crowd cheering the two unlikely batting heroes as though the Ashes had been won.

A vital moment came when Anderson collected consecutive boundaries off Peter Siddle to finally erase the deficit. It meant that two further overs would be lost from the remaining allocation, but there was yet another twist. Australia had bowled their overs quickly during the final hour, which meant it came down to a clock-watch situation for the batsmen. The crucial mark was 6.40pm: at that point it meant there was no time for Australia to start a run chase.

The closing overs were in the hands of Nathan Hauritz - who rose above all the pre-match concern over his quality to claim three final-day wickets and six in the match - and Marcus North. Anderson, outwardly calm while inside he must have been churning, blocked confidently but also picked up vital runs to just edge the lead ahead further. Meanwhile, Panesar, the most unlikely of batting saviours, watched the ball like a hawk. Having left expertly against the quicks he played with soft hands against the spinners, and one of the biggest cheers of the day came when he square cut North for a boundary.

However, while Anderson and Panesar were there at the end to soak up the acclaim the escape wouldn't have been possible without one of Collingwood's most determined innings for his country. He came in early after Kevin Pietersen lost his off stump, shouldering arms to Ben Hilfenhaus, and soon faced an England card that read 70 for 5. He found vital support from Andrew Flintoff, Stuart Broad and particularly Graeme Swann, who overcame a peppering from Siddle, to share a 20-over stand.

Collingwood fought with very ounce of the grit that makes him such a valuable player. He survived some early scares against Hauritz when an inside edge fell just short of Simon Katich at short leg and another delivery almost rolled back onto the stumps until Collingwood stepped on it. He went 31 deliveries after lunch without scoring, but unlike some of England's other batsman he isn't someone who gets overly twitchy when his own score his moving along.

Collingwood's fifty came off 167 balls, the slowest by an England batsman since Nasser Hussain against West Indies in Port of Spain during the 2004 tour, but the pace of his innings mattered not a jot. His only mistake proved his downfall as he chased some width from Siddle and Mike Hussey took a juggling catch in the gully. He could hardly believe what he had done and couldn't even bring himself to remove his pads as he watched the two tailenders defy Australia. Collingwood isn't a superstar; he doesn't fit into the hero mould, but here he was both.

Ponting admitted it was a tough result to take and Australia were ahead of the game virtually throughout the final day. Pietersen, who had an early-morning confrontation with Mitchell Johnson during the warm-ups, never settled against the swinging ball as the quicks probed away on the full length that causes him problems. His troubles ended when he completely misjudged the line from Hilfenhaus and didn't offer a shot. It was excellent bowling from Hilfenhaus, who had been shaping the ball away and made one hold its line, but Pietersen's back lift and footwork are currently not in sync.

Matt Prior chose a forgettable shot to fall to Nathan Hauritz © Getty Images

In the eighth over of the session it was time for Hauritz and he was in the wonderful position of being able to bowl with men around the bat. He immediately found more turn, and posed a greater threat than England's spinner managed over two days, and made one bounce a touch more against Andrew Strauss as he tried to cut.

While the England captain can perhaps be partly excused his shot as the cut is a legitimate option against the offspinner, the same can't be said for Matt Prior. He had already flirted with danger by dabbing Hauritz through short third man and had also been beaten twice outside off stump by clever changes of pace and flight. Trying to go through the off side again he was undone by extra bounce and gloved a chance to slip.

Flintoff fought against his natural inclination to attack, playing watchfully against Hauritz as he accompanied Collingwood for 23 overs. The out-of-sorts Johnson, who was later horribly wayward with the second new ball, broke through when Flintoff pushed at one going across him and before tea Broad had also gone, trapped leg before playing back at Hauritz.

For Hauritz it appeared he would provide the ultimate response to his critics by securing a Test victory until he tired slightly in the tension-filled closing stages. Collingwood and Swann took a large chunk out of the evening session, with Swann completing an impressive match with the bat. Shortly before tea he was given a peppering from Siddle who sent down a violent over that struck three painful blows - two on the glove and one on the elbow - which required the physio to come out twice in three deliveries.

His runs were also crucial as England ate away into Australia's lead before he went for a pull against the impressive Hilfenhaus and was palpably leg before. Collingwood now had just two bowlers for company and when he departed an Australian victory looked assured. England, though, dug deep, deeper perhaps than many thought Anderson and Panesar could.

However, despite the scoreline still reading nil-nil the reality is that England were a distance second-best for much of the match. Australia have shown that, despite the loss of many greats, they are a unit of huge desire who will take some beating. At least this time, though, it won't be a whitewash.

Courtesy By Andrew McGlashan is assistant editor of Cricinfo

2010 Model Year Preview at 4:07 PM

 

Here's a look at the new and refreshed cars, trucks and SUVs coming down the pike for the 2010 model year.

Automakers around the globe are reeling from the recession and the resulting downturn in automobile sales, which is projected to last well into next year. Consequently, most are rethinking their product offerings to meet the public's perceived desire for more affordable, fuel-efficient transportation. While traditional thought would tell us that the next generation of new car buyers is in for a parade of easy-to-sell vehicles with no pulse to speak of, we've found more than a few 2010 model year cars, trucks and SUVs that'll get your heart pounding.

To give you a more complete look at the latest vehicles coming down the pike, here's a comprehensive overview of what's new and what's been slightly modified or "refreshed" for the 2010 model year — as well as a few 2009 and 2011 models for good measure.

To make this massive list of metal more digestible, we've broken it up into three parts, and identified the highlights of each part for quick reading.

Highlights here in part 1 include the return of Italian automaker Alfa Romeo, a subsidiary of Fiat, to the American marketplace with several sexy, yet fuel-efficient models; an all-new array of slick-looking clean diesels from Audi, and the much-celebrated return of the Chevrolet Camaro.

Acura

Acura might not be riding the green wave like other luxury automakers, but it does benefit from strikingly efficient, low-emission gasoline engines, thanks to the experience of parent company Honda. The company is set to unleash a new crossover ute, the ZDX, geared to go toe to toe with Bavarian metal like the BMW X6. Longtime favorites such as the RDX should see some cosmetic changes to keep up with familial design language.

WHAT'S NEW . . .

Acura ZDX Prototype

2010 Acura ZDX
Acura isn't content to let BMW hold a monopoly on the nascent performance crossover segment. The ZDX prototype, which debuted at the 2009 New York International Auto Show, is reportedly powered by the same beefy 3.5-liter V6 engine found in the 2010 TSX. The 280-horsepower mill is coupled to a 6-speed automatic gearbox and Acura's Super Handling All-Wheel Drive.
Availability: Fall 2009
Price: Around $50,000

WHAT’S BEEN REFRESHED . . .

2010 Acura TSX V6

2010 Acura TSX
The TSX now comes with significantly more grunt, thanks to a tweaked version of its 3.5-liter V6 that bumps horsepower up to 280. There are also a number of suspension revisions to go along with the more potent engine.
Availability: On sale now
Price: $32,000

2010 Acura RDX
The RDX, Acura's small crossover offering, is expected to receive the same design treatment as the rest of the Acura fleet for 2010. That's to say, like it or not, the nose of the company's turbo 4-cylinder will see the polarizing familial shield for the first time.
Availability: Fall 2009
Price: $33,895

Alfa Romeo

With parent company Fiat's new interest in Chrysler, next year should see an end to the Italian automaker's long hiatus from the U.S. market. We'll finally get a taste of a few premium-priced yet slick-looking Alfas alongside Fiat's fuel-efficient models. In fact, Alfa Romeo will have three models fit for U.S. consumption.

WHAT’S NEW . . .

2010 Alfa Romeo 159

2010 Alfa Romeo 159 Sedan
It's been a long time since Alfa Romeo last took to the land of the free, and it's a hard sell to get buyers to snap up cars from what feels like a brand-new company. To put those worries at ease, the Italian automaker is set to introduce the 159 Sedan as its first new model on this side of the Atlantic. With its sights set dead on the BMW 3-Series, the car boasts a direct-injection 260 horsepower 3.2-liter V6 engine, dynamic styling and standard all-wheel drive.
Availability: Late 2009
Price: Starts at around $34,000

2010 Alfa Romeo Brera Coupe
This 2-door has sporty written all over it. A 2+2 hatch that is well-styled with low and attractive lines, the Brera is powered by the same 3.2-liter V6 as the 159 to ensure that it has the bite to back up the aggressive look. Like the more reserved sedan, the Brera should also be able to brag about full-time all-wheel drive and a well-sorted suspension.
Availability: Late 2009
Price: Starts at around $36,000

2010 Alfa Romeo Spider

2010 Alfa Romeo Spider
For those of you who remember Alfa Romeo for its fun little convertibles, meet the new Spider. Based on the same platform as both the 159 and the Brera Coupe, you can expect similar handling and performance out of this relatively small Italian drop-top. Power should come from either the direct-injection 3.2-liter V6 mentioned above or a fuel-thrifty 2.2-liter 4-cylinder engine, which will probably be more fuel efficient. Rumor has it that there may be a more potent performance model, called the GTA, available in the United States as well.
Availability: Late 2009
Price: Starts at around $44,000

Aston Martin

Next year will be an exciting one for Aston Martin. The long-awaited 4-door Rapide will finally be available to the public, and the super-exclusive One-77 can be had by people with more money than most developing countries. Finally, if you've been itching for a DBS but yearning for a drop-top, too, Aston Martin has added the DBS Volante to its lineup.

WHAT’S NEW . . .

2010 Aston Martin Rapide

2010 Aston Martin Rapide
The company's first 4-door, dubbed Rapide, is built to take on the likes of Porsche's Panamera. Aston Martin's sedan is powered by the same 6.0-liter V12 found in the much smaller DBS Volante. However, the mill churns out 470 horsepower in family guise — 40 horses less than in the convertible.
Availability: Early 2010
Price: Around $200,000

2010 Aston Martin DBS Volante
Adding a bit of drop-top fun to Aston Martin's new-decade portfolio is the DBS Volante. The car is built as a 2+2. While that technically means it has back seats, we wouldn't recommend that anyone over 10 actually attempt to use them. An automatic cloth top keeps the elements out when the going gets wet, and a 510-horsepower version of the company's hand-built 6.0-liter V12 provides plenty of power.
Availability: Late 2009
Price: Around $300,000

2010 Aston Martin One-77

2010 Aston Martin One-77
Only six One-77s will find their way to this side of the pond next year, and only 77 (fitting, right?) will be built worldwide. Since they are individually tailored to the buyer, each should be somewhat unique. Aston Martin has billed the super-exclusive car as a paradigm — i.e., the pinnacle of what the company can do in terms of performance — and the 7.2-liter V12 with 700 horsepower would seem to attest to that statement.
Availability: Late 2009
Price: Around $2 million

WHAT’S BEEN REFRESHED . . .

Aston Martin DB9

2010 Aston Martin BeoSound DB9
Aston Martin has partnered with Bang & Olufsen to produce the BeoSound DB9 — a DB9 outfitted with a special sound system that has been specifically developed for the car. Sporting twin acoustic lens speakers and cosmetics to match the car's interior, Aston Martin says it sounds unlike anything else out there. Of course, if the music isn’t enough to keep you in the cockpit, the DB9’s 6.0-liter V12 should be.
Availability: Late 2009
Price: $269,000

Audi

Despite the global sales downturn, Audi has actually gained market share in the U.S., mainly because its product offerings are solid. To celebrate, the company is rolling out all-new A5 and S5 Cabriolets, as well as spicing up engine choices in a few key product areas. The mighty R8 will have a taste of the company's powerful 5.2-liter V10, and the A3 will benefit from diesel power for the first time in the U.S.

WHAT’S NEW . . .

2010 Audi A5 Cabriolet

2010 Audi A5 Cabriolet
The 2010 A5 Cabriolet is set to replace the aging A4 Cab next year. Unlike other drop-tops in the luxury segment, this car will boast a traditional soft-top to save weight. Two engines will be available, including a fuel-thrifty 2.0-liter 4-cylinder and a more potent 3.2-liter V6. Brand new styling all around and a slew of tech goodies inside promise to make this convertible worth a look.
Availability: Fall 2009
Price: Around $42,000

2010 Audi S5 Cabriolet
The A5's more muscular sibling, the S5 Cabriolet packs some serious grunt, thanks to a 3.0-liter supercharged V6 that puts out 333 horsepower and 325 lb-ft of torque. You will be able to choose from either a 6-speed manual transmission or a 7-speed double-clutch unit.
Availability: Fall 2009
Price: $52,700

2010 Audi S4

2010 Audi S4
Audi has focused on doing more with less with its newest generation S4, the A4's sinister twin, and the result is a car powered by a 3.0-liter TFSI V6 engine. The supercharged six-cylinder generates a heady 333 horsepower and 325 lb-ft of torque — enough to tango with the BMW 335i any day of the week. Choose a fantastic six-speed manual transmission or the company's new seven-speed dual clutch unit to put power to all four corners, resulting in a zero to 60 mph time of around 5.1 seconds. The best news is that this mean sedan does it all with 17 mpg city and 26 mpg highway.
Availability: Fall 2009
Price: Starts at $49,000

WHAT'S BEEN REFRESHED . . .

2010 Audi R8 5.2 FSI

2010 Audi R8
Audi has added a new engine option to its all-wheel-drive supercar. The R8 can now be had with the company's 525-horsepower 5.2-liter FSI V10. While the car isn't set to be available until the end of 2009, the first model sold in the U.S. at a charity auction for more than $500,000. We expect the actual price tag to be significantly less.
Availability: Fall 2009
Price: $123,000

2010 Audi A3
Good news for diesel fans — Audi's diminutive A3 will finally be available in the land of the free with a 2.0-liter TDI engine. With 140 horsepower, 236 lb-ft of torque and astronomical fuel economy, this is the wagon of choice for families looking for an alternative green solution.
Availability: Early 2010
Price: $32,000

Bentley

Bentley, a purveyor of sheet metal worth more than most people's homes, seems undaunted by the worldwide economic collapse, as it is turning out a couple of pricey new and refreshed models. Front and center is the company's Continental Supersports.

WHAT'S NEW . . .

2010 Bentley Continental Supersports

2010 Bentley Continental Supersports
This is the fastest Bentley ever created. Powered by a flex-fuel 6.0-liter W12 twin-turbocharged motor that develops 621 horsepower from its perch under the car's long and lovely hood, the Supersports sprints from zero to 60 mph in 3.7 seconds, all while cradling you in the kind of hand-stitched luxury only Bentley can provide. Far from just a straight-shot warrior, it also boasts a refined suspension and careful weight balance to remain poised in the twisties.
Availability: Fall 2009
Price: $273,295

WHAT'S BEEN REFRESHED . . .

2010 Bentley Continental GTC Speed
The Continental GTC will get Bentley's "Speed" treatment for the first time. That means it will be outfitted with a 600-horsepower twin-turbocharged 6.0-liter W12; that's a boost of nearly 50 horses compared with the standard GTC. The extra power nudges the Speed's top velocity to 195 mph with the roof down, 200 with it up. New ceramic brakes and host of other upgrades help the car cope with the extra force from the W12.
Availability: On sale now
Price: $231,400

BMW

BMW is focusing on new and efficient technologies with its 2010 offerings. The company is, once again, offering diesel engines in the United States, starting with a 3.0-liter twin-turbo that produces 265 horsepower and a staggering 425 lb-ft of torque. The six-pot diesel is surprisingly clean, even meeting the strict standards of California's watchful eye.

WHAT'S NEW . . .

2009 BMW Z4
Th all-new Z4 is equipped witha slick, retractable hardtop (RHT). In sDrive35i trim, the car can brag about 300 horsepower from a twin-turbocharged 3.0-liter inline 6-cylinder engine, though a less potent naturally aspirated 3.0-liter version is also available for substantially less money. The best news: Unlike most roadsters with retractable hardtops, the Z4 doesn't suffer from a huge rear end.
Availability: On sale now
Price: Starts at $45,750

2009 BMW 7-Series
If fire-breathing sport utilities aren't your cup of tea, BMW has taken a clean sheet to the 7-Series. The result is an all-new design outside as well as a new beating heart under the hood, in the form of a silky smooth, twin-turbocharged 4.4-liter V8 with 400 horsepower and 450 lb-ft of torque.
Availability: On sale now
Price: Around $80,000

2010 BMW X6 M

2010 BMW X6 M
Call it innovation or call it sacrilege, the X6 M represents an all-new chapter in the story of BMW's performance division. Thanks to power from a twin-turbocharged V8, this massive crossover utility vehicle does the zero to 60 mph dash in around 4.5 seconds. That's not just quick — it's lightning fast.
Availability: Fall 2009
Price: $89,725

2010 BMW X5 M
You can think of the X5 M as the X6 M's little sibling — as long as you remember that they're both motivated by the same powerful twin-turbocharged 4.4-liter V8. With 555 horsepower and more than 500 lb-ft of torque on tap, this is one mean SUV. New design cues differentiate the M from the rest of the X family, including front fascia and side skirt treatments.
Availability: Fall 2009
Price: $86,225

WHAT'S BEEN REFRESHED . . .

2009 BMW 335d

2009 BMW 3-Series
The 3-Series receives a new powerplant for the 2009 model year — an Advanced Diesel. Found in the 335d and the X5 xDrive35d, the new 3.0-liter twin-turbocharged engine delivers 265 horsepower and an eye-widening 425 lb-ft of torque. The best part is that all that twisting goodness is available from low in the power band (1500 rpm). Fuel economy numbers sit in the 23 mpg city/36 mpg highway range, too.
Availability: On sale now
Price: Starts at $33,600

Buick

Despite the maladies afflicting parent company General Motors, Buick seems to be bent on rolling out new models that are as efficient as they are attractive. The Buick Enclave has seen surprising success after its recent redesign, and the company is looking for a repeat performance with its new Lacrosse. It remains to be seen whether these new products will have what it takes to counter the company's geriatric image, but — for the first time in a long while — Buick is a name worth considering in the mid-level luxury game.

WHAT'S NEW. . .

Click to enlarge picture

2010 Buick LaCrosse

2010 Buick Lacrosse
The all-new Lacrosse comes standard with a potent 3.6-liter direct-injection V6 engine that develops 280 horsepower. But the real news about this all-new ride comes from a smaller displacement model. Late in the first year of production, a 2.4-liter direct-injection four-cylinder engine will be available with 180 horsepower and up to 30 mpg highway. That eye-widening EPA figure puts the car ahead of anything Acura or Infiniti can boast. Smart styling outside and an interior that's light-years ahead of what Buick was producing not too long ago make the Lacrosse a worthy competitor.
Availability: On sale now
Price: $27,835

Cadillac

Parent company General Motors might be slashing dealerships left and right, but Cadillac has some exciting news for the world. Next year will see not one but two new models from the Crest. A new wagon version of the CTS will help the company run with its tough German competition, and a new crossover should satisfy people who buy such things.

WHAT'S NEW . . .

Click to enlarge picture

2010 Cadillac CTS Sport Wagon

2010 Cadillac CTS Sport Wagon
The CTS Sport Wagon builds on the standard sedan's already attractive styling, adding the svelte proportions of a long roof and the functionality of an automatic liftgate to the equation. The result is the first full-blown wagon from Cadillac since a handful of rogue models escaped the factory in the '70s and '80s. The car is powered by either a 3.6-liter direct-injection V6 with 304 horsepower or a more efficient 3.0-liter V6. All-wheel drive will be an option.
Availability: On sale now
Price: Around $33,000

2010 Cadillac SRX
The SRX is getting a much-needed makeover. GM bills the car as a midsize luxury crossover, complete with a selection of two direct-injection engines. A 3.0-liter V6 with 265 horsepower is standard fare, but a turbocharged 2.8-liter example is also available. Both engines are coupled to an efficient, new 6-speed automatic transmission, and all-wheel-drive versions receive an interesting new safety system that can transfer up to 100 percent of vehicle power to the wheel with the most grip.
Availability: On sale now
Price: $34,155

Chevrolet

The moment has finally come: The 2010 Chevy Camaro is here! While not likely to bring the public pouring into showrooms across the U.S., the car promises to stir up some much needed interest in General Motors. With a potent V6 or an insanely powerful V8, there's much to celebrate.

WHAT'S NEW . . .

Click to enlarge picture

2010 Chevrolet Camaro SS

2010 Chevrolet Camaro
The Chevrolet Camaro can be had in a variety of packages, all based on engine choice. The base engine, a 3.6-liter V6, serves up an impressive 29 mpg highway while still delivering 304 horsepower. And diehard fans will be glad to see a beefy V8 under the hood, good for 426 horsepower. The best part is the price — the Camaro starts at a lowly $23,040.
Availability: On sale now
Price: Starts at $23,040

WHAT'S REFRESHED . . .

Click to enlarge picture

2010 Chevrolet Corvette Grand Sport

2010 Chevrolet Corvette Grand Sport
While far from a full-on new model, the Corvette will get a new option package for 2010. Essentially an extension of the already excellent Z51 package, the Grand Sport will employ the same 6.2-liter 430-horsepower LS3 in the 2009 Corvette, but will also make use of new wide-body styling. Brakes from the Z06 will also find their way aboard, as will new transmission gear ratios that should shave at least two-tenths of a second from the car's zero to 60 mph time.
Availability: Fall 2009
Price: $55,720

Chrysler

The past year has been rough for Chrysler. First, it had to endure filing for Chapter 11 bankruptcy protection. Now, the automaker has to fight for its life in a cutthroat marketplace. Unfortunately, the company doesn't have much to brag about for the 2010 model year, but that doesn't mean a few eye-opening 2011 models aren't right down the road. Chrysler's merger with Fiat promises a bevy of new fuel-efficient models in dealerships across the country for the first time ever, not to mention talk of the company's much-ballyhooed electric vehicle program finally producing a marketable product.

WHAT'S NEW . . .

2011 Chrysler 300
Chrysler's hoping to get the company back on the right track by late next year, and those plans include an all-new 300. Expect to see massive improvements in terms of interior quality and fuel efficiency. That means one of Detroit's thirstiest models may topple the 30 mpg mark for the first time. For fans of the now-iconic styling of the 300, the base lines will likely stay, with the addition of a new rear end and other style cues.
Availability: Late 2010
Price: Around $28,000

WHAT'S BEEN REFRESHED . . .

2011 Chrysler Town and Country
The first model to benefit from Chrysler's work in the electric vehicle and hybrid categories will likely be the vehicle that made Chrysler king in the early '90s, the Town & Country. The T&C EV will have an all-electric range of around 40 miles. It won't be an electric vehicle or hybrid, but rather what's called an extended-range electric vehicle. That means the vehicle will be propelled at all times by its battery-powered electric motors. The small gasoline engine is only there to recharge the minivan's battery packs when they run low. The result is a people mover with half the emissions of a standard vehicle and phenomenal gas mileage.
Availability: Late 2010
Price: Around $35,000

Dodge

Dodge is under the same financial microscope that its parent company Chrysler is, and it too is feeling the pressure. While the 2010 model year shouldn't see any brand-new models, 2011 will likely boast a number of additions to the company's lineup by the end of next calendar year. The new cars and trucks should put the company where it needs to be in order to stay competitive with the rest of the automotive world, with new, fuel-efficient motors and a wide array of hybrids.

WHAT'S NEW . . .

2011 Dodge Charger
Dodge is keeping its lips sealed as far as hard details on its next-generation Charger, but we're guaranteed the car will top CAFE standards for fuel consumption and emissions. That's thanks partly to a new 8-speed transmission that should make the most out of whatever engine Dodge puts behind the headlights. The car will continue to be rear-wheel drive, and odds are a few performance variations will likely hang around to live up to the Charger name.
Availability: Late 2010
Price: Around $26,000

8 pack abs exercise at 12:56 PM

This simple exercise addresses both the top and bottom of your abs.

Technically the exercise is known as the V Rais/Knee Tuck and this is how it is performed:

1. Lie face-up on the floor with your upper and lower back firmly rooted to the ground and your knees bent at 90 degrees so that your feet are flat on the floor and your arms lie beside your body.

2. Slowly extend your legs so that they are raised from the ground, locked at the knees and at approximately 45 degrees to the level surface. At the same time raise your body to mirror the action of your legs. Pull arms from the floor so they are directly in front of you.

3. Hold this position and draw your left knee to your chest and then extend fully back out. Repeat the motion with your right leg and continue the motion with alternative legs.

This exercise when done slowly and purposefully provides excellent targeting for the upper and lower abdominal muscles. Here’s an illustration compliments of Men’s health magazine to show you exactly how it’s done:

However long the night, the dawn will break. at 12:33 PM

I enjoy warmth because I've been cold. I appreciate light because I've been in darkness. By the same token, I can experience joy because I've known sadness.
I laugh when everything's gone wrong. I smile when I'm in pain. I wear a facial expression that everything's good when I'm falling apart. Everything's opposite for me, and I pretend I'm okay.
It's weird that a broken heart can effect your whole life, but it does. When you broke my heart you broke everything, my whole world is upside down, it's even effected my breathing.
There is not a day where you don't cross my mind.
I tried so hard just to be with you, How could you just push me away?
Seems like every tear that fell from my eyes, just brought out more tears. Seems like every thought that crosses my little mind, just brings back memories of you.
So who do you trust now, when it was me who you needed to get through the day? I'm no longer around for you to lean on.
I got so used to your presence, that now that you're gone, I don't know what to do.

Finding your way at 12:30 PM

There is nothing quite so freeing as the feeling of being exactly where you are meant to be ... and trusting that the path you're on is leading you where you are meant to go.
It takes a lot of faith in yourself, your instincts and the universe to trust that you are where you are meant to be - especially when things start to get rocky. And sometimes that trust doesn't come so easily. But it does come, if you allow it.
Part of that trust comes from learning to follow your heart - a skill often neglected in life - often in favor of reason and logic. But the way to your right path - in my experience - is lit not by reason and logic, but by your heart and your intuition.
So how do you start living more from your intuition and less from your thoughts? Well, much like the process of learning any other skill -- you practice.
You practice by paying attention to how things feel in your body and learning to read your body like an intuitive compass. When something excites you, notice what happens in your body. How does your body react physically to the things you love to do. Then do the same with the things that upset you, anger you, bore you, annoy you, so on and so forth.
The things that feel great in your body -- the things that inspire a sense of lightness, freedom, calm, relaxation, excitement, energy -- are "shackles off" ... meaning you have a sense of total freedom when you do these things.
The things that feel not so great in your body -- the things that evoke feelings of heaviness, sadness, depression, suffocation, being trapped, low energy -- these things are "shackles on" ... the complete opposite of freedom.
If all you did from this day forward was start noticing when things felt shackles on and when things felt shackles off and started to favor freedom over shackles, you would be moving in the right direction. More specifically... YOUR right direction.
And only you can know what that is. No one can decide that for you and no one else can lead you. Only the part of you that truly knows what you love in this world, what feels like freedom to you, can light your path and show you the way.

Entry into the Culture at 12:07 PM

For the human brain, the most important information for successful development is conveyed by the social rather than the physical environment. The baby brain must begin participating effectively in the process of social information transmission that offers entry into the culture.

—Don Tucker

Children learn to regulate their behavior by anticipating their caregivers’ responses to them. This interaction allows them to construct what Bowlby called internal working models. A child’s internal working models are defined by the internalization of the affective and cognitive characteristics of their primary relationships. Because early experiences occur in the context of a developing brain, neural development and social interaction are inextricably intertwined.

Early patterns of attachment inform the quality information processing throughout life. Secure infants learn to trust both what they feel and how they understand the world. This allows them to rely both on their emotions and thoughts to react to any given situation. Their experience of feeling understood provides them with the confidence that they are capable of making good things happen, and that if they do not know how to deal with difficult situations they can find people who can help them find a solution. Secure children learn a complex vocabulary to describe their emotions (such as love, hate, pleasure, disgust and aanger). This allows them to communicate how they feel and to formulate efficient response strategies. They spend more time describing physiological states such as hunger and thirst, as well as emotional states than maltreated children.

Under most conditions parents are able to help their distressed children restore a sense of safety and control: the security of the attachment bond mitigates against trauma-induced terror. When trauma occurs in the presence of a supportive, if helpless, caregiver, the child’s response is likely to mimic that of the parent—the more disorganized the parent, the more disorganized the child. However, if the distress is overwhelming, or when the caregivers themselves are the source of the distress, children are unable to modulate their arousal. This causes a breakdown in their capacity to process, integrate and categorize what is happening: at the core of traumatic stress is a breakdown in the capacity to regulate internal states. If the distress does not let up, children dissociate: the relevant sensations, affects and cognitions cannot be associated (they are dissociated into sensory fragments) and, as a result, these children cannot comprehend what is happening or devise and execute appropriate plans of action.

When caregivers are emotionally absent, inconsistent, frustrating, violent, intrusive, or neglectful, children are liable to become intolerably distressed and unlikely to develop a sense that the external environment is able to provide relief. Thus, children with insecure attachment patterns have trouble relying on others to help them, while, unable to regulate their emotional states by themselves. As a result, they experience excessive anxiety, anger and longings to be taken care of. These feelings may become so extreme as to precipitate dissociative states or self-defeating aggression. Spaced out and hyperaroused children learn to ignore either what they feel (their emotions), or what they perceive (their cognitions).

When children are unable to achieve a sense of control and stability they become helpless. If they are unable to grasp what is going on and unable do anything about it to change it, they go immediately from (fearful) stimulus to (fight/flight/freeze) response without being able to learn from the experience. Subsequently, when exposed to reminders of trauma (sensations, physiological states, images, sounds, situations) they tend to behave as if they were traumatized all over again—as a catastrophe. Many problems of traumatized children can be understood as efforts to minimize objective threat and to regulate their emotional distress. Unless caregivers understand the nature of such re-enactments they are liable to label the child as “oppositional,” “rebellious,” “unmotivated,” and “antisocial.”

I am Me at 12:04 PM

I like myself just because I’m me.

I am unique and that makes me special. No one else can claim my place in the world. I don’t have to be “more like my cousin” or “more like my friend.” I don’t have to live the life my parents envisioned for me. I’m smart enough, funny enough, happy enough, sad enough, strong enough and wise enough just the way I am.

I like myself just because I’m me.

Loneliness at 12:03 PM

Though there may well be a biological need to establish relationships and though the rewards of relationships are well established, may individuals like me find it difficult to achieve that goal. The result is loneliness—an unhappy emotional and cognitive state that results from desiring close relationships but being unable to attain them. An individual who doesn't want friends is not lonely, but someone who wants friends and doesn't have them is.

Lonely individuals like me feel left out and believe they have very little in common with those they meet. They are perceived as maladjusted by those who know them. The result is depression and anxiety accompanied by unhappiness and dissatisfaction associated with pessimism, self-blame and shyness.

Unless there is some form of intervention to alter self-defeating behaviors such as aggressiveness, shyness or teasing, interpersonal difficulties continue throughout childhood and adolescence and into adulthood—they don't simply go away with the passage of time.

Motherless Child at 12:02 PM

by John Legend

(PIANO)

WHOOAOO

Sometimes I feel
Like a motherless child
Sometimes I feel
Like a motherless child
And sometimes I feel
Like a motherless child
A long ... long way ... from home

WHOOAOO

And sometimes I feel
Like I'm almost gone
Sometimes I feel (WHOAOAO)
Like I'm almost gone
Sometimes I feel yeahehe
Like I'm all alone
A long ... a long way from home
C'mon, C'mon
Who's got a shoulder when I need to cry
I feel restless and I don't know why
Cry for help, but still feel alone
Like a motherless child along way from home
Lord I'm lost I can't find my way
I'm dealing with the struggles in my day to day
My soul is weak and I wanna be strong
I try to run away but I've been running too long
I've been running too long
I've been running too long
HEY
Who's got a shoulder when I need to cry
I feel restless and I don't know why
Cry for help, but I still feel alone
Like a motherless child along way from home
Lord I'm lost I can't find my way
I'm dealing with the struggles in my day to day
My soul is weak and I wanna be strong
I try to run away but I've been running too long
I've been running too long
I've been running too long
Like a motherless child
Like a motherless child
Like a motherless child
Like a motherless child
So lost and so long
Like a motherless child

Land of the Lost:" DVD Series Gift Set at 3:30 PM

Have you seen commercials for the new Will Ferrell remake of "Land of the Lost" due to hit theaters any day now? We have, and we're left scratching our heads like a Pakuni with fleas. The original "Land of the Lost" TV series was hardcore mind-bending science fiction disguised as a Saturday morning dinosaur show for kids. In addition to dinosaurs LOTL had a primitive Pakuni language developed by a linguist and stories featuring time travel, paradoxes caused by time travel, wormholes, parallel universes, alien species, and technology so advanced it worked like magic. Science fiction master Larry Niven regularly wrote episodes for the show and sparked imaginations worldwide - a show with stories and ideas truly ahead of its time.

So why is a science fiction classic like "Land of the Lost" being remade as a Will Ferrell comedy? We honestly have no idea - the character of Rick Marshall was an uberdad with common sense and a plan, and not the bumbling goofball he's being portrayed in the commercials for the new film. We will reserve final judgment until the film is released. In the meantime we recommend checking out the regular "Land of the Lost" marathons shown on the SciFi channel or by way of DVD or digital download (where "Grumpy" the T-Rex suffers from inferior special effects but doesn't understand English or respond to insults thrown his way.)

Update: Currently at 21% on Rotten Tomatoes and described as "haphazard", "lame", "uninspired", "dull", "unfunny", and "inconsistent." Whoops. Thanks, but we'll stick with the TV version.

Land of the Lost: Complete Series (Limited Edition Gift Set) Amazon

Upside-Down Tomato Garden at 3:25 PM

Upside-Down Tomato Garden

If you don't have a green thumb, gardening can be tough. Germinating and planting the seeds just right, warding away insects and animals, and providing your plants with the right balance of water and nutrients are all considerations that you must follow if you want a healthy yield of plants. Gardening with a specialized unit, however, can be much easier! With the Upside-Down Tomato Garden, you can grow fresh, high quality tomatoes without worrying about the many issues that are typically associated with trying to grow plants directly into the ground.
This particular planter makes tomato growing fun by elevating the plant bed so the tomato vines grow downwards. The hanging vines do not need attention as they grow, and tomatoes will grow and ripen in the air instead of the ground where they could rot unnoticed. On top of the unit, there is space to grow complementary herbs and vegetables like peppers, parsley, basil and rosemary in a dish that can hold up to 80 lbs. of topsoil.
The Upside-Down Tomato Garden only weighs 19 lbs. and doesn't require any tools for its minimal assembly. A hollow base that you can fill with sand will keep the unit stabilized, and the plastic planting bed – supported by PVC pipes – is large enough to provide space for four tomato plants, with additional pop-out perforations for four additional openings. With measurements of 48" H x 25", the indoor compact planter can fit in just about any space that offers ample sunlight. It works perfectly on an outdoor balcony.
Once you taste the freshness of tomatoes that you grew by yourself, you may never again purchase another type of tomato. There's another upside: think of all the trips to the supermarket you'll save! Now, all the ingredient's for your dinner's salad are right at your fingertips!

T. Boone Pickens at 2:18 PM

T. Boone Pickens scouting new home for $2 billion wind farm

It's true that everything really is more colossal in Texas, but unfortunately, it seems as if the planet's largest wind farm won't be adding to the collection. Just over a year after energy baron T. Boone Pickens announced plans to plant 687 gigantic wind turbines in Texas' panhandle, he's now scraping those intentions and actively looking for a new location to energize. The problem lies in the difficulty of getting 4,000 megawatts of power from Texas to the power distribution system, and now he's being forced to find a massive plot of land that's closer to said channels. There's no word yet on where Mr. Pickens is looking, but considering that even his garage isn't large enough to house the turbines (which have already been ordered, mind you), we'd guess that he'll settle on a new tract in short order.