BobbyRetro

Thesaurus Of Vibes Show Tracklist - Monday 18th August

16:00 - 17:00

Sade - When Am I Going To Make a Living (Poolside Tons Of Drums Edit)
Nu Shooz - I Can’t Wait
Mitch Murder - Just Til Midnight
Danny Wilson - Mary’s Prayer
Loose Ends - Hanging on a string
Skream Feat Sam Frank - RollerCoaster (Dimitri From Paris Remix)
Teena Marie - Behind the Groove
Grum feat. Electric Youth - Turn It up
Toto - Georgy Porgy
Germans - Cruel
Change - You Are My Melody
Aleem feat. Leroy Burgess - Loves on Fire

17:00 - 18:00

JR Disco - The Crown
Karin Park - Fryngies (Moullinex remix)
Free Magic/Jkriv - Night Braces (Sammy Bananas Sax Dub)
Nightcrawlers - Push The Feeling On (Silver Disco Remix)
Punches - Feeling Right (Justin Faust Remix)
Raymix - Computer Love (Troutmans Revenge)
Rhythmic Groove - More Than U Know (Original Mix)
Studio Apartment Feat. ak - Beautiful Sunrise (Sunshine Soul Mix)
R.E.D. - Chicano Life (JR Disco ‘Cubano’ Remix)
The Tabledancers - Take Me Higher (French Revo Remix)
Wattie Green - Brasilia (Original Mix)
Talking Heads - Psycho Killer (Drop Out Orchestra Rework)
Xei Feat. Beatman - Gone
George Duke - Brazilian Love Affair (Zimmer Edit)

»DOWNLOAD HERE»  Right Click ,Save Link As - Or Click on the hyperlink to listen to the file

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staff:

ilovecharts:

Hey everyone! Betsey Stevenson here from President Obama’s Council of Economic Advisers. In honor of Women’s Equality Day, I’ll be taking over I Love Charts to tell the story of the progress we’ve made in closing the earnings gap between women and men, and the challenges women still face in the workforce. 

Betsey says it better than we can. Have a look at the results. 
Also, hey, Happy Women’s Equality Day, Tumblr. 

staff:

ilovecharts:

Hey everyone! Betsey Stevenson here from President Obama’s Council of Economic Advisers. In honor of Women’s Equality Day, I’ll be taking over I Love Charts to tell the story of the progress we’ve made in closing the earnings gap between women and men, and the challenges women still face in the workforce. 

Betsey says it better than we can. Have a look at the results

Also, hey, Happy Women’s Equality Day, Tumblr. 

Tink ft. Jeremih - Don’t Tell Nobody (Falcons Bootleg)

Thesaurus Of Vibes Show Tracklist - Monday 11th August

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16:00 - 17:00

Outlandish - Aicha
Kiesza - Hideaway (Mitch Murder Remix)
Mighty Mouse feat Monarchy - In Front Of Our Friends
Electric Youth - Right Back To You
Alfonzo Jones - Your Booty Makes Me Moody
Robin Thicke - Lost Without You (Dublin Aunts Daytime Sex Mix)
Atlantic Starr - Always
Shalamar - There It Is
Teena Marie - Ooh La La La
Robert Palmer - Mercy Mercy Me/I Want You
Anita Baker - Caught Up In The Rapture
Change - Searching

17:00 - 18:00

Childish Gambino - Heartbeat (Justin Faust Remix)
Chubby Fingers - Into The Night (Jazz-E relectrofucinmix)
Jessica Mauboy - Saturday Night (DCUP Remix)
J Paul Getto - Just For You
Altenative Reality - So Real
Audio Jacker - Dancin (Original Mix)
Bart B More Vs Johnathon Costa - The Funky Johnathon (SEXISTALK Pool Party Mashup)
Chordashian & Taylor Swift - Cold 22 (Niceone Hipster Bootyfix)
Xei Feat. Beatman - Gone

»DOWNLOAD HERE»  Right Click ,Save Link As - Or Click on the hyperlink to listen to the file

https://dl.dropboxusercontent.com/u/93525490/Thesaurus%20Of%20Vibes%20Show%20-%20Monday%2011th%20August%202014.mp3

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Thesaurus Of Vibes Show Tracklist - Monday 28th July

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16:00 - 17:00

Joe - All The Things (Your Man Won’t Do)
Level 42 - Something About You (Single Version)
Germans - Cruel
Classic Example - It’s Alright
Daisy - Alice
Kiesza - Hideaway (Mitch Murder Remix)
Duran Duran - Girls On Film (Drop Out Orchestra Rework Edit)
Leon Ware - Why I Came To California
Teena Marie - You Make Love Like Springtime
Sunner Soul - Amazing love
D Train - Keep Giving Me Love
Queen Of Hearts - Where Are You Now (StardonE remix)

17:00 - 18:00

Kreap - Eat Da Poo Poo
Makdett - Some Lovin
Mambana - Libre (Axwell Essence dub)
Mary J Blige - Family Affair (Matt Jam Lamont & DJ Face Classic 2-step Remix)
Michael Jackson - Love Never Felt So Good (Kue’s Studio 54 Mix)
Louis LaRoche - Los Angeles (niceONE Crush On You ReRub)
R.E.D. - Chicano Life (JR Disco ‘Cubano’ Remix)
Ralf Gum feat. Delacy - Hideaway Complicated (mikeandtess mash up)
Rhythmic Groove - More Than U Know (Original Mix)
Robin Thicke - Get In My Way (Musicarus Edit)
Rudimental - Feel The Love (Dirty Freek remix)
Sammy Bananas - Thinking About You
Sex-O-Sonique - I Thought It Was You
The Tabledancers - Take Me Higher (French Revo Remix)
Aloe Blacc - I Need a Dollar (Cities of Gold Remix)
Bob Sinclar& Cutee B feat.Gary Pine and Dollarman - Soundz Of Freedom
Frankmusik - Do It In The Am (Les Loups Funkstep Remix)
Xei Feat. Beatman - Gone

»DOWNLOAD HERE»  Right Click ,Save Link As - Or Click on the hyperlink to listen to the file

https://dl.dropboxusercontent.com/u/93525490/Thesaurus%20Of%20Vibes%20-%20Monday%2028th%20July%202014.mp3

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Thesaurus Of Vibes Show Tracklist - Monday 14th July

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16:00 - 17:00

Josh Jakq - Freak Some More feat. Cyhi The Prynce
Todd Edwards - I Doubted You
Electric Youth - Right Back To You
Ed Sheeran - I See Fire (Kygo Remix)
CUFT - Skin
Sunday Club - Tangerine (Gabriell Remix)
Change - Paradise
Classic Example - It’s Alright
Futurecop! - Eyes (_DEMO Ft Kristine_)
Teena Marie - Square Biz
Onra - Al B. Sure - Nite and Day (Onra Edit)
Alfonzo - Change the World (Hunter Edit)

17:00 - 18:00

Agent Stereo - Sexy Dancer (Original Mix)
Chocolate Puma - I Wanna Be U (Original Mix)
Todd Terry - Jumpin (Thumpin RM Mix)
Fred Falke - Intro
French Fries - Yo Vogue (Claude VonStroke Remix)
Galbis - Por Ti Mi Amor (Silver Disco Remix)
Le Knight Club – Holiday On Ice (Ghosts Of Venice Edit)
Leona Lewis - Trouble (Kreap’s Deep Trouble Mix)
Levantine - Addictive Relationships
Electric Youth - Faces
Edwin Van Cleef - Two As One
Freak You - There You Are (feat. Bright Light Bright Light)
Louis LaRoche - Los Angeles (niceONE Crush On You ReRub)
Makdett - Some Lovin
Mambana - Libre (Axwell Essence dub)
Michael Jackson - Love Never Felt So Good (Kue’s Studio 54 Mix)
N’Joy - Do Whatcha Gotta Do (Stereocool Overpowered Remix)
Punches - Feeling Right (Justin Faust Remix)
Prince - I Wanna Be Your Lover (Stormworks funk-o-rama bootleg)
Major Lazer + Nirvana - Pon Di Lithium
N.E.R.D - You Know What (Musicarus Re-Groove)
Xei Feat. Beatman - Gone
Cerrone - Look for Love vs I Feel For You (vs Bob Sinclar)

WARNING: Medium sound quality until 1hr,9mins

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Don’t let negativity poison your mind. Instead, let it flourish into a positive light where the possibilities are endless - Bobby Elliott

This 12-Minute Strength Workout Will Make You A Better Runner

The Runner 360 is an all-around strength program for runners who prefer the outdoors or their own living rooms to the weight room. Best of all, fitness motivator and running yoga instructor Angie Stewart Goka, MPH, CSCS, has crafted a workout that can be completed in 12 minutes and that targets every muscle that runners need for strength and balance. She models the exercises below to ensure proper form and offers a wide variety of workouts for runners who want more at angiestewartfitness.com. First, five quick rules for the workout:

  1. Perform each exercise, in order, for one minute.
  2. When the workout calls for left and right sides individually, perform each for 30 seconds.
  3. Do as many reps as you can while maintaining good form (no cheating on form for more reps!).
  4. Keep a log of reps as a way to track improvement.
  5. For a more intense workout, repeat the entire set of exercises (up to a maximum of three times).

The following 12 exercises are all part of the same continuous workout for all skill levels.

  • 1
    Inchworm Plank
    Diana Hernandez
    The inchworm plank helps to awaken your muscles, working both flexibility and strength. And if you’re not very flexible, it’s okay to bend your knees for this exercise. 

    1.Begin in a standing position with your arms straight up. Be prepared to perform this exercise as quickly as you can without losing form.
    2. Come into a forward fold, dropping your hands to your feet.
    3. Keep your legs straight (or bend them if you have to) and then walk your hands out into a plank position.
    4. Perform one pushup. Then walk your hands back to your feet and return to your starting position. Repeat.
  • 2
    Squat-Thrust Climbers
    Diana Hernandez
    Squat-thrust climbers are a great way to work your glutes (buttocks), quadriceps and hamstrings.

    1. Stand with your feet close together and your arms at your sides.
    2. Squat down to the floor with your knees close together, placing your hands flat on the ground, shoulder-width apart.
    3. Keeping your abs tight, jump your legs back to assume the pushup position.
    4. For 5 seconds, “run” your legs under your chest, bringing your knees high and keeping your hips low. Then jump your legs back to the squat position, stand and repeat.
  • 3
    Curtsy Lunge Hop
    Diana Hernandez
    Curtsy lunge hops are the best calf-strengthener on the menu, so work them! You’ll also target your hip abductors, glutes, quadriceps and hamstrings.

    1. Start with your feet hip-width apart.
    2. Step backward, moving your right foot diagonally and to the left of your left hip. Simultaneously drop your right knee and bend your left knee.
    3. Propel your right knee upward as you come off the ground with your left foot, and lift your left elbow by swinging it up and forward. Repeat for 30 seconds, then switch legs.
  • 4
    Scorpion Fighter
    Diana Hernandez
    The scorpion fighter works your shoulders and core while stretching your obliques and hip flexors.

    1. Start in the pushup position, with the balls of your feet on a bench or chair.
    2. Bring your left knee beneath your body toward your right shoulder.
    3. Now reverse directions, bringing your left knee back as you rotate your hips up and to the left, stretching your left foot toward your right shoulder. Repeat for 30 seconds, then switch legs.
  • 5
    Sidewinder Plank With Leg Lift
    Diana Hernandez
    This exercise is great for your hip abductors and improving stabilization. It also targets your obliques, back, glutes, quadriceps and hamstrings.

    1. Start in the plank position with your arms in full extension.
    2. Rotate your body to balance on the heel of your right hand and lift your opposite arm straight up (your wrist is directly beneath your shoulder).
    3. Lift and lower your top leg, keeping your hips level. Repeat for 30 seconds, then switch legs.
  • 6
    Plank Pups
    Diana Hernandez
    Plank pups will put the burn into your arms, shoulders, back and core.

    1. Begin at the top of the pushup position.
    2. Bend your right elbow to lower onto your right forearm.
    3. Bend your left elbow to lower onto your left forearm.
    4. Lift your right elbow so that you can place your right hand flat on the ground, then do the same with your left elbow and hand. Return to original position, repeat for 30 seconds, then lead with your left arm for 30 seconds.
  • 7
    Lateral Speed Runners
    Diana Hernandez
    Lateral speed runners work both your hip abductors and hip adductors, plus lots of core.

    1. Stand with your feet hip-width apart, your arms at your sides.
    2. Hop to your right, landing on your right foot while balancing your left foot behind your right leg. Simultaneously move your left arm forward and your right arm back in a runner’s stance.
    3. Repeat to the other side. Focus on speed and control.
  • 8
    Windshield Wipers
    Diana Hernandez
    Windshield wipers target your full range of abs, and they’re terrific for improving stability.

    1. Lie on your back with your arms spread wide, palms down, thighs perpendicular to the floor and knees bent 90 degrees.
    2. Maintaining the bend at your hips and knees, swing your legs to one side of your body. Make sure that your upper back maintains contact with the floor.
    3. Bring your legs back to center, then repeat to the other side.
  • 9
    Plank Rotations
    Diana Hernandez
    This variation on the traditional plank offers good core work while giving your shoulders a workout, too.

    1. Begin in the forearm plank position, except stack your forearms horizontally.
    2. Rotate onto your left side, elbow beneath your shoulder and right hand on your hip. Your feet should be stacked, your body straight. Rotate back to the center, then repeat on your right side.
  • 10
    Single-Leg Deadlift
    Diana Hernandez
    Single-leg deadlifts are fantastic for improving balance and stability. They’re great for your core, glutes and hamstrings.

    1. Start from a standing position.
    2. Keeping your back straight, bend forward at the hips while lifting one leg straight behind you (in line with your spine) and reaching your hands toward the ground. Return to the starting position. Repeat for 30 seconds, then switch legs.
  • 11
    Marching Bridge
    Diana Hernandez
    This exercise is great for your glutes and also works your hamstrings and lower back (it’s often used to help relieve lower back pain).

    1. Lie on your back with your knees bent and feet hip-width apart.
    2. Lift your hips into a bridge position.
    3. March your knees toward your chest one at a time. Keep your back straight.
  • 12
    Supergirl Planks
    Diana Hernandez
    The Supergirl/Superman plank finishes your workout with a tough challenge to your core, shoulders and back.

    1. Begin at the top of the pushup position.
    2. Simultaneously extend your right arm in front of you and your left leg behind you. Stay level while balancing for 3 seconds.
    3. After bringing your hand and foot back to pushup position, repeat on the opposite side. (As an easier alternative, perform this exercise from all fours, with hands and knees on the ground.)



Excerpted from Build Your Running Body: A Total-Body Fitness Plan for All Distance Runners, from Milers to Ultramarathoners—Run Farther, Faster, and Injury-Free, ©Pete Magill, Tom Schwartz, and Melissa Breyer, 2014. Reprinted with permission from the publisher, The Experiment. Available wherever books are sold.