Mark Salisbury
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Want to improve your skills in lighting for your community theatre company? This fantastic online guide is a terrific start.

Pro athletes typically build a base by spending a few months focusing on long, moderately paced rides, for at least 15 hours per week. But many amateur cyclists, who may have only an hour each day on the bike, can't effectively build an aerobic base this way because six to eight weekly hours of easy riding aren't enough to achieve the necessary adaptations. After about a month your body will be used to the workload, and…

Pro athletes typically build a base by spending a few months focusing on long, moderately paced rides, for at least 15 hours per week. But many amateur cyclists, who may have only an hour each day on the bike, can't effectively build an aerobic base this way because six to eight weekly hours of easy riding aren't enough to achieve the necessary adaptations. After about a month your body will be used to the workload, and…

BBQ Chicken Salad - This recipe can be on your table in 15 minutes and won't taste like it. It's only 7 SmartPoints on Weight Watchers and is filling enough to last you all afternoon.

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