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Brazilian bodybuilding super star - IFBB Pro Rafael Brandao

Rafael Brandao was born (in 1993) and raised in Garcia, a small town of Brazil. This young man is one of the most famous bodybuilders in his country and with his aesthetic physique he's also among the rising stars in the international bodybuilding scene. He won his IFBB Pro Card in 2016 and has the potential (muscle mass and symmetry) for a successful bodybuilding career. 

Rafael made his professional debut at the IFBB San Marino Pro 2017 where he took the 8th place but he has improved his performance through competitions. Rafael Brandao was a young man who was fed up with being skinny (he suffered some kind of bullying) so he decided to join a gym to get big. It wasn't easy for him to gain muscle mass due to his fast metabolism despite the amount of food he used to eat but with hard work he achieved this goal thanks to his very good genetics. He started weightlifting as a 55kg/120lb teenager and today he's the incredible muscle beast we see and admire as big muscle maniacs we are!



Country: Brazil
Birthdate: 1993
Height: 180cm/5'11''
Off season weight: 116kg/256lb
Competition weight: 111kg/245lb

MAY 12 = Florence Nightingale is Born



Florence Nightingale (left), widely regarded as the founder of modern nursing was born on today's date, May 12, 1820 in Florence, Italy.  Miss Nightingale was born into a wealthy family in the Tuscany, Italy.  Her mother, Frances Nightingale and her father, William Edward Nightingale were wealthy landowners who moved in high social circles. Florence was given the normal education for the upper class young lady, math and European languages. Florence often disagreed with her domineering mother who disapproved of Florence's interest in the welfare of the poor people who lived near her family's estates. Florence came eventually to the belief that nursing was her divine calling. Her parents had no interest in this; it was the Victorian age when a young woman was expected to marry well, not go into lowly servant-like work of nursing. In 1849, she declined a marriage proposal from an upper class man, contending that her "moral…active nature" drew her to something higher than the good wife. Against strong parental scoldings she enrolled as a student of nursing in 1850 at the Institution of Protestant Deaconesses in Kaiserswerth, Germany.

Early Training and the Crimean War
 
At Kaiserswerth the young Florence learned the basic rudiments of  nursing, which including the close observation of the patients condition. And she also learned much about hospital organization, both of which would become important parts of her approach to nursing. In 1853,  through personal connections, Florence became the superintendent of the Institution for Sick Gentlewomen in Distressed Circumstances, in London. Here she showed not only her skills at nursing by improving patient care and overall working conditions, but also her flair for hospital organization. After a time she began to realize that she needed to turn her attention to directly training nurses. The world  soon provided the chance for such training with the outbreak of
the Crimean War (1853 - 1856). The old Ottoman Empire (Turkey) was in steep decline at this point and wished to hold onto this portion of it's Empire. Britain & France wanted to keep Russia out of this neighborhood. There was some argument about protecting Catholics against  the Eastern Orthodox Russians but this was mainly a struggle for Empire, Russia wanting to expand, with Britain and France backing the Turks to contain Russia.

Nightingale Acts Following News Reports

 It was following reports in British newspapers or horrific conditions for wounded soldiers that Florence felt compelled to act. On October 21 1854, gathering up her staff 38 personally trained lady volunteers, and 15 Catholic nuns, she went to the theater of war.  They were set up about 339 miles across the Black Sea away from Balaklava, the main British base in the region. When Nightingale and her party arrived at Scutari in  the Barrack Hospital on Nov. 5 what they saw was ghastly. Dirty overcrowded wards, patients lay wallowing in their own filth, and roaches and rodents crawled in among the wounded. A shortage of supplies, and uncooperative staff made matters worse. When wounded soldiers began arriving from the Battle of Balaklava, the 
hospital was overwhelmed. Nightingale called it "Kingdom of Hell". Mass infections were frequent in this place where hygiene was being ignored. And there was no effective system for getting food to the patients. Nightingale established basic standards that included bathing, keeping the wounds clean, and dressings being changed regularly.  Also supplies were purchased in order to keep the soldiers on a regular diet.

"The Lady With the Lamp"

Nightingale herself was a serious woman who spared herself nothing in 
caring for the patients in her ward. At night, she made her rounds through the darkened hallways of the wards  carrying a lamp. The wounded soldiers, seeing the  obvious concern that Nightingale had
for them, began referring to Florence as "the Lady with the Lamp".The phrase went on to be popularized in a poem by Henry Wadsworth Longfellow (1857) called "Santa Filomena":

"Lo! in that house of misery
A lady with a lamp I see
Pass through the glimmering gloom,
And flit from room to room."

According to one source (Stephen Paget), Nightingale reduced the death rate from 42% to 2%, not only  by the improvements she made in hygiene herself, or by calling for a Sanitary Commission to oversee such matters.

Florence Nightingale's Life and Legacy

It was during her time at Scutari that Nightingale contracted the bacterial infection brucellosis, also called Crimean fever. This was an affliction that would stay with her for as long as she lived. But she continued to work tirelessly for the cause of better nursing care. A fund set up for her cause by the Duke of Cambridge collected some £45,000 which founded the Nightingale Training School at St. Thomas' Hospital in 1860. In 1859, she wrote "Notes on Nursing" which became a cornerstone of nursing education throughout the world.  Her  methods were followed around the globe including in hospitals during the American Civil War. In her book Florence wrote: "Every day sanitary knowledge, or the knowledge of nursing, or in other words, of how to put the constitution in such a state as that it will have no disease, or that it can recover from disease, takes a higher place. It is recognized as the knowledge which every one ought to have – distinct from medical knowledge, which only a profession can have" She continued to advocate through writings and interviews for better nursing and cleaner hospitals. Her long and influential life came to an end on
August 13, 1910. But her life which had been dedicated to the improvement of nursing not only for wounded soldiers, but for the poor and destitute of the world made a profound mark on the world in the number of methods, hospitals, and standard medical practices which bear her name. At left is pictured Florence Nightingale's grave in the churchyard of St Margaret's Church, East Wellow, Hampshire



Sources =

https://en.wikipedia.org/wiki/Florence_Nightingale

https://www.biography.com/scientist/florence-nightingalein

https://www.britannica.com/biography/Florence-Nightingale



























Upper Chest Workout

Upper Chest Workout-

If we talk about a good body shape our chest should be in good shape, today I will tell what is the best chest workout at home for beginners. Our chest muscles are so strong in the upper body and play a lead role in doing any activity.



Top Chest Workouts at Home for Beginners
Upper Chest Workout
As a start, your main focus is to safely carry with proper form and lightweight. Once you have tacked down, you can start applying different sets and reps.


Why are your chest muscles important?

The chest area is made up of two primary muscles - pectoralis major and pectoralis miner - often known as 'pecs'. the pectoralis major is larger than two muscles and spreads in the upper chest, which is connected to the shoulder and looks like a breast and a fan. On the other hand, pectoralis minor is a small, thin and triangular muscle that sits just below the pectoralis major.

So what do these muscles do right? When it comes to controlling your hand movements, they are very important. To lift your arms, stretching and rotating your hand towards the center of your body. Think of lifting a child in your arms, dangling a tennis racket or pushing a heavy object away from you.

In addition, since these muscles raise most of the wall of the chest wall, so they will be able to burn a lot of energy by working them. If you want to shed some pounds, then this is a particularly good muscle. It will modify your metabolism quite well.

Keeping in mind the importance of this powerful muscle, we have prepared two custom workouts - with equipment and without - which you can do with the convenience of your four walls, for a tooth and muscles chest.

Top Upper Chest workout at home for beginners

It's an old one but it's a goodie - classic push-ups and all its diversity are one of the best practices that you can do to improve the strength and shape of your chest. Balancing the amount of body and condition of your body, the different areas of your body will be hit for the strength of the upper body.




You can start with a tilt push-up.
Push-ups

Before we come into the workout, how to do different push-up variations here.

1. Regular push-ups

This classic bodyweight exercise is excellent for starting as well as keeping the training as a staple in any full-body or upper-body exercise. Be sure to use a wide grip, because it will work more than narrow grip technology to your chest muscles.

2. Incline push-ups

If you find a standard push-up more challenging than before, you can start with a tilt push-up. Stylizer, you will need to work push for less body weight. It is also a good exercise to target your lower chest.

3. Plyometric push-ups

Are you ready to explode in action? These push-ups can be executed in a variety of fun and fantasy manner. These explosions of powerful plyometric movement will fire your muscles on all cylinders.

4. Decline push-ups

The one who goes up also comes down too. These push-ups will help you target your upper chest and deltoid muscles in particular. This will add weight to your body as compared to a standard push-up, which will make it difficult.

5. Time under tension push-ups

Believe it or not, to slow down a movement and pay attention to the correct form, great conditioning will result. Decreasing yourself slowly in a push-up and gradually pushing back equally in your starting position will increase your muscles.

Chest workout at home without equipment

For this exercise, make three rounds of the following eight exercises. Be sure to execute each exercise well, even when your body starts to exhaustion - remember, more than speed!

  • 15 regular push-ups
  • One-minute star jumps
  • 15 incline push-ups
  • One-minute star jumps
  • 15 decline push-ups
  • One-minute star jumps
  • 15 regular push-up with time under tension
  • 35 mountain climbers

Chest workouts at home with dumbbell

While Bodyweight Exercise is an easy way to work with your muscles at least with the fuss, adding a bit of extra weight in the form of a dumbbell can lead to your chest exercise to the next level. 

This next chest can be done at home or in the gym, and you only need a pair of dumbbells. Adding weight will also open the door of a wide range of other effective chest workouts like chest press and chest flies.

If you are new to it, then first start with a very lightweight to master the technique. When you feel confident, then gradually increase the weight so that the last 4-5 representatives are hard to execute.

Different body muscles will be targeted, with push-ups, when the body's position is different when blowing chest presses or chests. Below are some major, weighted movements.

1. Regular chest press

Lie on a flat bench holding a dumbbell in your hands. Keep your arms aside from your shoulders, shoulders. From this initial condition, breathe and slowly move until your elbows are parallel to the floor at an angle of 90 °. Then push the weight back to breathe in order to return to the starting position.

2. Incline chest press

Lie on each bench with a twist in each hand with a dumbbell. Then lift the dumbbell apart from the shoulder width, extend the arms and rotate your wrist so that the hands of your hands are facing each other. 

Stay in control of dumbbells at all times and gradually reduce the weight while breathing. Then push the dumpling upwards with the help of your chest.

3. Decline chest press

Protect your feet at the end of the previously rejected bench and then lie down with a dumb in each hand. Once you lie down, place your shoulders (aside from the width of the shoulder), and put the palms in front of each other. 

Gradually reduce the weight until your elbows are parallel to the floor. Then take out your chest and bring back the dumplings while shrinking.

4. Chest fly

Lie on a flat bench with a dumbbell in each hand, palms facing each other. Spread the arms over your chest, separate the shoulder width, but keep your elbow elastic at all times (do not lock your elbow). Then keep both of your arms in the wide arc as long as you do not feel the strain in your chest and then bring the dumbbell back up. Keep in mind that the movement should be done to the level of the shoulder joint, not the arms and elbows.

5. Incline chest fly

Lie down on a bench with one tilt in each hand with one dumb, palms facing each other. Spread the arms up to the width of your shoulders, above your chest, but keep your elbow flexible all the time (do not lock your elbow). Then keep both of your arms in the wide arc as long as you do not feel the strain in your chest and then bring the dumbbell back up.

Keep in mind that the movement should be done to the level of the shoulder joint, not the arms and elbows.

6. Decline chest fly

First, secure your feet at the end of a bench and then lie down with a dumb in each hand, palms facing each other. Spread the arms up to the width of your shoulders, above your chest, but keep your elbow flexible all the time (do not lock your elbow). 

Then keep both of your arms in the wide arc as long as you do not feel the strain in your chest and then bring the dumbbell back up. Keep in mind that the movement should be done to the level of the shoulder joint, not the arms and elbows.

7. Chest Dips

Chest dips are a fantastic exercise to make a strong chest, and some people argue that this is the Best Chest Exercise. This exercise not only adds depth to the chest but also adds width. Also, as your body is not supported by the bench, such as in chest press, it means that other muscles are worked out because you have to work hard to stabilize your body weight.

For this exercise, another piece will not need dumbbells, but devices - either between the parallel bars or two flat parallel surfaces you can dive between) can also work feces (stable times. Hold the bars or place hands on the flat surface and keep your body on the length of the arm (arms closed), turn the knees so that you do not touch the floor. 

With control, keep your body slightly slower until you feel a slight tension in your chest. Be careful not to go too low; You do not want to hurt your shoulder joint. By breathing, contract your chest to bring your body back to the initial position.
At-home weights for chest workout
Like a push-up workout, it's also three rounds, and the form is important at the speed! You will need a set of dumbbells and tools mentioned above for those chest dip.

  • 15 regular push-ups
  • One-minute chest dips
  • Half-minute rest
  • 15 chest press
  • Half-minute chest fly
  • Half-minute rest
  • 15 incline chest press
  • Half-minute chest dips
  • Half-minute rest
  • 15 regular push-ups with time under tension
  • One-minute rest

Although we have shown some love to the chest area in this article, as if anything in life, it is all about balance, so to use all types of muscle groups to avoid muscle imbalances, injury, and postural issues Just make sure to devote as much time to the bottom of the line.

Now that you have got these two workouts in your proverbial pocket, why not start adding it to your regular 8 fit workout routine so that you can improve the power, performance and everyday functional movements around you.

These are the best chest workouts for better results and keep in mind take a good diet. For living a better life your health and fitness should be good.

Alice Sara Ott plays Claude Debussy (Suite bergamasque, Rêverie), Frédéric Chopin (Nocturnes Nos. 1, 2, 13, Ballade No.1 in G minor), Erik Satie (Gnossiennes Nos. 1 & 3, Gymnopédie No.1), & Maurice Ravel (Gaspard de la nuit) (HD 1080p)












German-Japanese pianist Alice Sara Ott, one of the most requested artists at the classical music scene, performs Claude Debussy (Suite bergamasque, Rêverie), Frédéric Chopin (Nocturnes Nos. 1, 2, 13, Ballade No.1 in G minor), Erik Satie (Gnossiennes Nos. 1 & 3, Gymnopédie No.1), and Maurice Ravel (Gaspard de la nuit). Recorded at Tokyo Opera City Concert Hall, on September 27, 2018.



Claude Debussy (1862-1918)

♪ Suite bergamasque (1890, rev. 1905)

i. Prélude. Moderato (tempo rubato)

ii. Menuet. Andantino
iii. Clair de lune. Andante très expressif
iv. Passepied. Allegretto ma non troppo


Frédéric Chopin (1810-1849)


♪ Nocturnes


i. No.1 in B flat minorOp.9 No.1 (1830-1832)

ii. No.2 in E flat major, Op.9 No.2 (1830-1832)
iii. No.13 in C minor,  Op.48 No.1 (1841)

♪ Ballade No.1 in G minor, Op.23 (1831-1835)


Claude Debussy

♪ Rêverie (1890)


Erik Satie (1866-1925)

♪ Gnossienne No.1 (1889-1890)
♪ Gymnopédie No.1 (1888)
♪ Gnossienne No.3 (1889-1890)


Maurice Ravel (1875-1937)

♪ Gaspard de la nuit, M.55 (1908)

i. Ondine
ii. Le Gibet
iii. Scarbo


Alice Sara Ott, piano

Tokyo Opera City Concert Hall, September 27, 2018

(HD 1080p)


The 2018-2019 season marks a significant year for German-Japanese pianist Alice Sara Ott (b. 1988, Munich, Germany), one of the world's most in-demand classical pianists. She releases her latest album, Nightfall, featuring works by Satie, Debussy and Ravel, including Gaspard de la Nuit, one of the greatest challenges of piano literature. The album marks ten years since Alice has been signed as an exclusive recording artist to Deutsche Grammophon. She will tour the recital programme across the world, with European dates including Paris' La Seine Musicale, Stuttgart's Liederhalle, Vienna's Mozart Saal, Munich's Prinzregententheater, Baden Baden's Festspielhaus, London's Wigmore Hall and the Klavier-Festival Ruhr in Duisburg. These European dates are in addition to a nine-date recital tour across Japan, including Tokyo Opera City, in autumn 2018.

With her talent not limited to a global career as a high level performing artist, Alice Sara Ott also expresses her diverse creativity through a number of design and brand partnerships beyond the borders of classical music. She was personally requested to design a signature line of high-end leather bags for JOST, one of Germany's premium brands. Alice has also been global brand ambassador for Technics, the hi-fi audio brand of Panasonic Corporation, and she has an ongoing collaboration with the French luxury jewellery house, Chaumet.


A prominent figure on the international classical music scene, Alice Sara Ott regularly performs with the world's leading conductors and orchestras. In 2018-2019 as well as the international Nightfall recital tour, Alice will perform with NHK Symphony Orchestra Tokyo (Gianandrea Noseda), Philharmonia Orchestra (Santtu-Matias Rouvali), BBC Scottish Symphony Orchestra, Bergen Philharmonic (Edward Gardner), London Symphony Orchestra (Elim Chan), St Petersburg Philharmonic Orchestra (Yuri Temirkanov), and for a European tour with Gothenburg Symphony (Santtu-Matias Rouvali). She continues her collaboration with London Symphony Orchestra via her chamber music residency at LSO St Luke's, where she will give several Alice and Friends concerts with fellow artists including Ray Chen, Pablo Ferrández, Nemanja Radulovic, Alexey Stadler, Dimitri Ashkenazy and Francesco Tristano.


Alice Sara Ott has worked with conductors at the highest level including Lorin Maazel, Gustavo Dudamel, Pablo Heras-Casado, Paavo Järvi, Neeme Järvi, Sir Antonio Pappano, Gianandrea Noseda, Andres Orozco-Estrada, Yuri Temirkanov, Vladimir Ashkenazy, Sakari Oramo, Osmo Vänskä, Vasily Petrenko, Myung-Whun Chung, Hannu Lintu and Robin Ticciati. She continues to perform with ensembles such as Los Angeles Philharmonic Orchestra, London Symphony Orchestra, Chicago Symphony Orchestra, Washington's National Symphony Orchestra, Rundfunk-Sinfonieorchester Berlin, Royal Philharmonic Orchestra, WDR Sinfonieorchester Köln, Wiener Symphoniker and Dresdner Philharmonie.


Source: alicesaraott.com























































More photos


See also


Alice Sara Ott – All the posts