| How to Tone Legs While Sitting Posted: 18 Mar 2021 01:00 AM PDT If you work while sitting down, you might spend a large part of your day immobile. However, just because you work from a desk doesn't mean you can't get some exercise in! There are a variety of workouts you can do while seated that will tone your legs and lower body. If you make a habit of toning every few days at work, you'll notice big changes fast. [Edit]Rotate your ankles. - Lift up one leg and slowly rotate your ankle clockwise. Keep rotating for about 5 seconds, then switch to rotating counterclockwise. Repeat the rotation at least 10 times on both feet.[1]
- This will help tone your lower legs and increase your ankle flexibility.
- If you don't want to count, set a timer for 1 minute instead.
[Edit]Do a few leg circles. - Sit up straight and slowly lift one leg up. Keeping your pelvis still, rotate your leg in small, controlled, clockwise circles until your leg muscles are fatigued (usually about 30 seconds). Then, do counterclockwise circles until your leg is tired. Put your leg back on the floor and repeat with the other leg.[2]
- This works the hips and pelvis.
- Once your leg muscles are better developed, try doing larger and/or faster circles.
[Edit]Try leg extensions. - Sit up straight in your chair and lift one leg in front of you. Make a 90-degree angle with your body as you hold your leg up for about 4 seconds. Repeat this exercise 10 times on each leg.[3]
- Breathe out as you lift your leg up, then breathe in as you lower it back down.
[Edit]Do upper leg lifts. - Sit up straight in your chair and slowly lift one leg in front. Keeping your leg raised at a 90-degree angle to your body, flex your thigh to move your leg up and down about in the air. Do this 10 times, then lower your leg down and then repeat it on the other side.[4]
- Try not to let your raised foot touch the floor during your 10 reps.
- This is a great quad exercise to help you tone and shape your thighs.
- If you're having trouble balancing, put your hands on your hips.
[Edit]Squeeze your glutes. - Lean forward in your chair at a 45-degree angle. Squeeze your glute muscles together and hold the squeeze for a few seconds, then release. Try doing about 15 to 20 reps to start.[5]
- As you build your muscles, you can try alternating between each glute or holding the squeeze for longer.
[Edit]Try a seated march. - Sit up straight with your feet flat on the ground. Lift up one knee at a time like you're marching in place, but keep your rear flat on the seat. Do the march for about 1 minute, alternating between legs as you go.[6]
- Keep your core engaged to hold the right position for this workout.
- As you get stronger, try to lift your knees up higher and increase your tempo.
[Edit]Do miniature squats. - Stand up from your chair and put your hands on your thighs for balance. Lower down toward your chair until you can feel the squat in your glutes and thighs, then lower yourself back down. Repeat the squat 12 times.[7]
- If your chair has wheels, don't try this exercise! Use a sturdy chair that won't roll backward underneath you.
- Try to always keep your knees over your feet to hold the proper form.
- Take off your shoes and sit up straight with both feet on the floor. Lift one foot off the ground, then write the alphabet in the air with your big toe. When you're done, repeat that with your other foot.[8]
- This helps build your quadricep muscles as well as the muscles in your lower legs and feet.
- As you get stronger, try doing the alphabet multiple times on each foot.
[Edit]Grip small objects with your toes. - Take your shoes off and place 10 small objects (like marbles) on the ground. Use your toes to pick up the marbles one by one and place them into a cup or a bowl. Repeat this on both feet at least once.[9]
- This exercise helps strengthen your feet and calf muscles at the same time.
- You can also use pens, binder clips, or buttons.
[Edit]Stretch your hamstrings. - Sit up on the edge of your chair with your legs out in front of you. Slowly lower your chest down toward your thighs to stretch both of your hamstrings. Hold the stretch for about 10 seconds, then slowly lift your chest back up.[10]
- Try to stretch your legs every time you work out to avoid cramps or muscle aches.
- Only lower down as far as you can go without any pain. If it hurts, back up!
- Start off with smaller ranges of motion and fewer repetitions until you become more comfortable with the moves.
[Edit]Warnings - Stop for the day if you feel pinching, tingling, numbness, or sharp pains. It can take some time for your body to get used to certain exercises and it's dangerous to push yourself to the point of strain.[11]
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| How to Drink Baileys Irish Cream Posted: 17 Mar 2021 05:00 PM PDT Baileys Irish Cream is a liqueur made with whiskey, cream, and a cocoa extract. Many people drink Baileys straight over ice, or use it as a mixer in shooters, martinis, and Irish coffee. Some even enjoy Baileys in hot chocolate or milkshakes. However you drink Baileys, it will be a welcome addition to your liquor cabinet. [Edit]Adding Baileys to Your Irish Coffee - Brew your coffee. Strong coffee works best. Use automatic drip, a French press, or the pour-over method. Instant coffee can work as well.
- Make your whipped cream. Pour of heavy cream and of Baileys into a metal bowl. Use an electric mixer to beat until stiff peaks form.
- Mix your whiskey, sugar, and coffee. Choose a tall glass and pour in:
- to of Irish whiskey (Irish whiskey is the go-to liquor for Irish coffee, but other bourbon, whiskey, or rye can work as well)
- of brown sugar (White sugar can work as well, as can honey, maple syrup, or other sweeteners)
- Around of coffee, leaving at the top for the whipped cream
- Finish your drink with whipped cream. Top your drink with a liberal amount of the Baileys whipped cream you prepared in step two.[1]
[Edit]Pouring Baileys Shooters - Add a citrus twist to your coffee and cream with a B-52. The B-52 is a layered shot that starts with the densest liquid on the bottom of the shot glass. Pour of Kahlua, then of Baileys, then of Triple Sec (orange liqueur) to create a triple-decker combination of coffee, cream, and citrus flavors.[2]
- Make a Blow Job for a creamier drink. The Blow Job contains Baileys Irish Cream as well as whipped cream, so it's a dairy lover's drink. Layer this shooter, rather than mixing or blending it. Start by pouring of Amaretto into a shot glass, then follow with of Baileys, and then top your drink with a liberal amount of whipped cream.
- Tradition has it that this shot should be taken hands free, so drinkers should keep their hands behind their backs and lift and drink the shot using their mouths alone. [3]
- Pour a Screaming Orgasm for a stiff drink that's still sweet. Pour an equal amount ( each) of Baileys, vodka, Amaretto, and Kahlua into a cocktail shaker. Shake with ice until cold and fully mixed. Strain into a shot glass.[4]
[Edit]Making Baileys Martinis - Keep it classic with a Baileys martini. Mix of Baileys with vodka. Shake with ice cubes in a cocktail shaker, then strain it into a chilled martini glass.
- Win over coffee lovers with a Baileys flat white martini. Pour of Baileys, of espresso, and of vodka into a cocktail shaker filled with ice cubes. Shake your drink until it's good and cold, and then strain it into a martini glass. [5]
- Sweeten things up with a Baileys chocolatini. Fill a cocktail shaker with ice cubes, and then pour of Baileys, of vanilla vodka, and of chocolate liqueur. Shake your drink, and then strain it into a martini glass.[6]
- For a flourish, you can garnish your glass with shaved chocolate, or drizzle the inside of the glass with chocolate syrup before you pour the drink.
- If you prefer a coffee flavor, swap out the chocolate liqueur for a coffee liqueur to make a classic mudslide. Pour it into a rocks glass or martini glass. You can even serve it frozen for an extra-refreshing treat.[7]
- Pour a Baileys Jack Knife for a stiffer martini. Make this strong drink by mixing of Baileys with of whiskey. Shake your concoction until it's cold, and then strain it into a martini glass. [8]
[Edit]Spiking Your Hot Chocolate with Baileys - Prepare the hot chocolate. You will add Baileys at the end of the process, so you can make hot chocolate according to your own recipe. Mix cocoa, milk, and sugar and cook on the stove. Instant hot chocolate can work too, as can hot chocolates flavored with mint or caramel.
- Add Baileys. Add to of Baileys per of hot chocolate. Start with less, then taste to gauge the flavor before you add more.
- Bring the heat back up. If your Baileys is room temperature, it won't bring down the heat of your hot chocolate very far, so you'll only need to heat the mixture for another minute or so. If you pulled an open bottle of Baileys from the refrigerator, you may need to continue heating for another 2 to 3 minutes.
- Finish with a flourish. Top your hot chocolate with miniature marshmallows or whipped cream and chocolate shavings. For even more flourish:
- Add a drizzle of chocolate sauce
- Stick a chocolate wafer cookie into the whipped cream.
- Serve the milkshake with a cookie straw.
[Edit]Shaking Things up with a Baileys Milkshake - Choose your ice cream. Chocolate and vanilla are the old standbys, but feel free to get creative. Select flavors that pair well with Baileys. Of course Baileys and coffee ice cream go well together, but consider mint chocolate chip, peanut butter, rum raisin, pumpkin, or cookies and cream.
- Choose your mix-ins. Select flavors that pair well with Baileys, like chocolate, citrus, or Amaretto. Consider adding:
- Syrups such as hot fudge, caramel, or butterscotch.
- Fresh fruit like a banana, peaches, or strawberries.
- Peanuts, walnuts, or almonds.
- Mix ice cream, Baileys, and your mix-ins and blend to your desired consistency. For a single-serving milkshake, measure of ice cream with of Baileys and of milk and blend in your blender or milkshake maker.
- For a thicker milkshake, use a little less milk.
- For a thinner milkshake, use a little more.
- Top your drink with whipped cream. Whipped cream from a can is fine, or you can get ambitious and make your own Baileys whipped cream by whipping of heavy cream and of Baileys into a metal bowl and beating with an electric mixer until it's stiff.
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| How to Say Cheers in Irish Posted: 17 Mar 2021 09:00 AM PDT The standard way of saying "cheers" in Irish is "sláinte," but there are many more terms and phrases you can offer in toast when speaking the Irish language. Here are a few of the most helpful to know.[1] [Edit]Standard Cheers - Exclaim "Sláinte!" This is the closest term you can use to toast someone "cheers!" in Irish Gaelic.
- More accurately, the term "sláinte" translates into the English term "health." When using this term, you are essentially toasting to someone's health.
- Pronounce this Irish term as slawn-cha.[2]
- Offer "Sláinte mhaith!" This phrase emphasizes the well wishes of a standard "cheers."
- "Sláinte" means "health" and "mhaith" means "good."
- Translated directly, the term means "health good" or "good health."[3]
- You should pronounce this Irish phrase as slan-cha vah.
- State "Sláinte chugat!" This variation on the traditional "cheers" is a bit more personal and individualized.
- "Sláinte" means "health" and "chugat" means "you."
- When paired together in this manner, the English translation is "health to you."[4]
- Pronounce the Irish toast as slawn-cha hoo-ut'.
- You can also use "chugaibh" for many people. Pronounced "hoo-uv"
- Use "Sláinte agus táinte!" This phrase is another variant on the traditional "cheers" that emphasizes one's well wishes for the person being toasted.
- "Sláinte" means "health," "agus" means "and," and "táinte" means wealth.
- Translated literally, the phrase means "health and wealth" in English.[5]
- Pronounce this Irish phrase as slawn-cha ogg-uss tawn-cheh.
- Give a hearty "Sláinte na bhfear agus go maire na mná go deo!" This version of the traditional cheers is more elaborate and works especially well when used amongst a group of friends.
- "Sláinte" means "health," "na" means "the," and "bhfear" means "men."
- "Agus" means "and."
- "Go" means "that," "maire" means "endure," "na" means "the," "mná" means "women," "go" means "that," and "deo" means "forever."
- When everything is strung together, the toast means, "Health to the men and may the women live forever."
- This phrase should roughly be pronounced, slawn-cha na var agus guh mara na m-naw guh djeo.
[Edit]Additional Toasts and Well Wishes - Offer "Croí folláin agus gob fliuch!" This toast essentially offers a wish of health and drink.
- Translated directly, the phrase means "a healthy heart and a wet mouth."[6]
- "Croí" means "heart," "follain" means "healthy," "agus" means "and," "gob" means "beak" or "mouth," and "fliuich" means "wet."
- Pronounce the phrase as cree full-in ah-gus gob fluck.
- Exclaim "Fad saol agat, gob fliuch, agus bás in Éirinn!" This phrase expands on the wish for longevity and drink by also wishing the toasted a full life in Ireland.
- As a direct translation, this phrase means, "long life to you, a wet mouth, and death in Ireland."[7]
- "Fad" means "length" or "long," "saol" means "life," and "agat" means "have you" or "you have."
- "Gob" means "beak" or "mouth" and "fliuch" means "wet."
- Agus" means "and."
- "Bás" means "death," "in" means "in," and "Éireann" is the Irish name for "Ireland."
- You should pronounce this phrase as fah-d seal, gob fluck, ah-gus boss in Air-inn.
- Say "Nár laga Dia do lámh!" This toast is a wish for strength and endurance.
- Translated directly, the phrase means, "may God not weaken your hand."[8]
- "Nár" means "not," "laga" means "weak" or "weaken," "Dia" means "God," "do" means "to," and "lámh" means "hand."
- You should roughly pronounce the phrase as Nar lah-ga Djee-ah duh lawv.
- Use "Go dtaga do ríocht!" Offer this as a toast to prosperity.
- Translated in a direct sense, it means, "may thy kingdom come."
- "Go" means "in," "dtaga" means "come," "do" means "to," and "ríocht" means "kingdom."
- Pronounce this toast as guh DAG-uh duh REE-ukht.
[Edit]Seasonal Cheers - Shout "Nollaig shona duit" at Christmas. This is essentially the Irish equivalent of toasting "Merry Christmas" in English.
- "Nollaig shona" means "happy Christmas," and "duit" means "to you," so it directs the toast to the person being toasted.
- Pronounce this seasonal toast as null-ig hun-ah ditch.
- Use "Go mbeire muid mbeo ar an am seo arís" for New Year's. This toast is appropriate to use on New Year's Eve and wishes for health and prolonged life.
- It translates roughly to, "may we be alive at this time next year."
- This is another phrase that is difficult to translate directly. The first part, "Go mbeire muid mbeo ar" means, "may we live again" and the latter part, "an am seo arís," means "this time next year."
- You should pronounce this toast as go merr-ih-meedh mee-oh err on om shioh ah-reesh.
- Say "Sliocht sleachta ar shliocht bhur sleachta" at a wedding. Offer this toast to the bride and groom to wish blessings upon their future family.
- Roughly translated, the toast means, "may there be a generation of children on the children of your children."[9] Essentially, you are wishing for the newlyweds' family to continually expand and survive for many generations to come.
- Pronounce this wedding toast as sluckt schlock-ta er shlucht voor schlock-ta.
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