Due in 24 hours.
4 Labs
6 Shape Up! exercises for th Edition)
Shape Up! 5 Enhance the home page formatting
In this exercis
to the Shape Up!
page should look similar to this:
7 Shape Up! exercises for th Edition)
Specifications
900px wide, has a steelblue border with a black
shadow, and is centered in the browser window.
Add a steelblue border below the header, add a steelblue background to the footer,
and change the color of the footer text to white.
Add a gradient to the header. The gradient should range from white at the top to
lightsteelblue at the bottom.
Adjust the margins and padding for the elements on the page so it looks as shown
above.
2Shape Up! exercises for th Edition)
Shape Up! 3 Create the home page
page should look like this:
Specifications
Create the home page from the index.html file in the root folder for the
website. This file includes just the basic HTML elements.
Add the HTML5 semantics to structure the page so it includes a header, the main
content with a section and a sidebar, and a footer.
3 Shape Up! exercises for th Edition)
Add an image and two l , named
shape_up_logo , in the images folder.
as for the other areas of the page in the home.txt file in the text folder.
Add three levels of headings and the required text for the section content, which
should include everything in the main element except for the additional resources.
The level-3 headings should contain links to other pages named index.html that can
be found in the strength, cardio, stress, and diet folders.
Code the quote in the second paragraph of text as a block quote.
Add a heading for the additional resources, and code the additional resources as an
unordered list with links to external pages that you locate.
Add the required text to the footer, using a character entity for the copyright symbol.
Add the link element for the favicon to the head element of the HTML document.
4 Shape Up! exercises for th Edition)
Shape Up! 4 Format the home page
style sheet that you can use to format the Shape
Up!
look similar to this:
Specifications
Create the external style sheet for the home page from the main.css file in the
styles folder. This file is currently blank.
Set the default font for the document to a sans-serif font.
Adjust the font sizes for all of the headings so they look as shown above.
5 Shape Up! exercises for th Edition)
Format the links in the section
been visited. If a link has the focus or the mouse is hovering over it, though, it should
be displayed in steelblue.
though, it should be displayed in maroon.
In the header, float the image to the left and indent both headings. In addition, change
the color of the first heading to steelblue, italicize it, and add a steelblue shadow.
Format the list to increase the space between the list items.
Reduce the font size for the footer and center it.
Link the main style sheet that you just created as well as the normalize style sheet
8 Shape Up! exercises for th Edition)
Shape Up! 6 Use 2- and 3-column layouts
ll enhance the formatting of the home page that you worked on in
chapter 5 so it uses a 2-column layout. with new content
to the page.
Specifications for the 2-column layout
Float the aside in the main element to a sidebar that s displayed to the left of the
section. The width of the sidebar should be 245px.
not displayed below the list.
Adjust the margins and padding for the sidebar and section as necessary. (Note:
b
apply any additional margin or padding to it.)
9 Shape Up! exercises for th Edition)
lor of the
h3 headings in the section.
Specifications for the 3-column layout
To create the 3-column home page, you can copy the index.html page you just
completed and rename it index_3_column.html. Then, you can copy the main.css file
and rename it main_3_column.css
Modify the link element for the style sheet in the 3-column home page so it refers to
the new style sheet.
Move the existing sidebar before the section in the HTML, and assign an id to this
sidebar. Then, modify the CSS so it refers to the sidebar by this id.
Add another sidebar after the section, and add the content shown above to this
sidebar. Be sure to
assign an id to this sidebar so you can use it to refer to the sidebar in the CSS. Then,
format the sidebar as shown above.
Increase the width of the page to 1200px. Then, set the widths and spacing for the
section and two sidebars and the floating for the new sidebar so the page appears as
shown above.
shape_up_exercises/cardio/index.html
Cardio Exercises
Under Construction
shape_up_exercises/diet/bmi.html
Body Mass Index
Under Construction
shape_up_exercises/diet/calories.html
Calorie Counter
Under Construction
shape_up_exercises/diet/index.html
Healthy Diet
Under Construction
shape_up_exercises/diet/meals.html
Meal Plan
Under Construction
shape_up_exercises/images/break
shape_up_exercises/images/cyclist
shape_up_exercises/images/exercise
shape_up_exercises/images/favicon.ico
shape_up_exercises/images/food/breakfast_bad
shape_up_exercises/images/food/breakfast_good
shape_up_exercises/images/food/desert_bad
shape_up_exercises/images/food/desert_good
shape_up_exercises/images/food/dinner_bad
shape_up_exercises/images/food/dinner_good
shape_up_exercises/images/food/healthy_food
shape_up_exercises/images/food/lunch_bad
shape_up_exercises/images/food/lunch_good
shape_up_exercises/images/lotus-position
shape_up_exercises/images/meditate
shape_up_exercises/images/shape_up_logo
shape_up_exercises/images/shape_up_logo.webp
shape_up_exercises/images/smile
shape_up_exercises/images/support
shape_up_exercises/images/vegetables
shape_up_exercises/images/vipassana
shape_up_exercises/images/weightlifting
shape_up_exercises/index.html
shape_up_exercises/js/bmi.js
var $ = function(id) {
return document.getElementById(id);
}
var calculateBMI = function() {
var feet = parseInt($(“feet”).value);
var inches = parseInt($(“inch”).value);
var weight = parseInt($(“weight”).value);
var height = (feet * 12 + inches);
var height_squared = Math.pow(height, 2);
var bmi = (weight / height_squared) * 703;
$(“bmi_result”).value = bmi.toFixed(2);
}
window.onload = function() {
$(“calculate”).onclick = calculateBMI;
}
shape_up_exercises/js/image_swap.js
“use strict”;
$(document).ready(function() {
// preload images
$(“#image_list a”).each(function() {
var swappedImage = new Image();
swappedImage.src = $(this).attr(“href”);
});
// set up event handlers for links
$(“#image_list a”).click(function(evt) {
// swap image
var imageURL = $(this).attr(“href”);
$(“#image”).attr(“src”, imageURL);
//swap caption
var caption = $(this).attr(“title”);
$(“#caption”).text(caption);
// cancel the default action of the link
evt.preventDefault(); // jQuery method that’s cross-browser compatible
}); // end click
// move focus to first thumbnail
$(“li:first-child a:first-child”).focus();
}); // end ready
shape_up_exercises/js/jquery.slicknav.min.js
/*!
SlickNav Responsive Mobile Menu
(c) 2013 Josh Cope
licensed under GPL and MIT
*/
(function(e,t,n){var r={label:”MENU”,duplicate:true,duration:200,easingOpen:”swing”,easingClose:”swing”,closedSymbol:”►”,openedSymbol:”▼”,prependTo:”body”,parentTag:”a”,closeOnClick:false,allowParentLinks:false},i=”slicknav”,s=”slicknav”;e.fn[i]=function(n){return this.each(function(){function h(e){var t=e.data(“menu”);if(!t){t={};t.arrow=e.children(“.”+s+”_arrow”);t.ul=e.next(“ul”);t.parent=e.parent();e.data(“menu”,t)}if(e.parent().hasClass(s+”_collapsed”)){t.arrow.html(o.openedSymbol);t.parent.removeClass(s+”_collapsed”);p(t.ul,true)}else{t.arrow.html(o.closedSymbol);t.parent.addClass(s+”_collapsed”);p(t.ul,true)}}function p(e,t){var n=v(e);var r=0;if(t)r=o.duration;if(e.hasClass(s+”_hidden”)){e.removeClass(s+”_hidden”);e.slideDown(r,o.easingOpen);e.attr(“aria-hidden”,”false”);n.attr(“tabindex”,”0″);d(e,false)}else{e.addClass(s+”_hidden”);e.slideUp(r,o.easingClose,function(){e.attr(“aria-hidden”,”true”);n.attr(“tabindex”,”-1″);d(e,true);e.hide()})}}function d(t,n){var r=t.children(“li”).children(“ul”).not(“.”+s+”_hidden”);if(!n){r.each(function(){var t=e(this);t.attr(“aria-hidden”,”false”);var r=v(t);r.attr(“tabindex”,”0″);d(t,n)})}else{r.each(function(){var t=e(this);t.attr(“aria-hidden”,”true”);var r=v(t);r.attr(“tabindex”,”-1″);d(t,n)})}}function v(e){var t=e.data(“menu”);if(!t){t={};var n=e.children(“li”);var r=n.children(“a”);t.links=r.add(n.children(“.”+s+”_item”));e.data(“menu”,t)}return t.links}function m(t){if(!t){e(“.”+s+”_item, .”+s+”_btn”).css(“outline”,”none”)}else{e(“.”+s+”_item, .”+s+”_btn”).css(“outline”,””)}}var i=e(this);var o=e.extend({},r,n);if(o.duplicate){var u=i.clone();u.removeAttr(“id”);u.find(“*”).each(function(t,n){e(n).removeAttr(“id”)})}else var u=i;var a=s+”_icon”;if(o.label==””){a+=” “+s+”_no-text”}if(o.parentTag==”a”){o.parentTag=’a href=”#”‘}u.attr(“class”,s+”_nav”);var f=e(‘
‘);var l=e(“<"+o.parentTag+' aria-haspopup="true" tabindex="0" class="'+s+'_btn">‘);e(f).append(l);e(o.prependTo).prepend(f);f.append(u);var c=u.find(“li”);e(c).each(function(){var t=e(this);data={};data.children=t.children(“ul”).attr(“role”,”menu”);t.data(“menu”,data);if(data.children.length>0){var n=t.contents();var r=[];e(n).each(function(){if(!e(this).is(“ul”)){r.push(this)}else{return false}});var i=e(r).wrapAll(“<"+o.parentTag+' role="menuitem" aria-haspopup="true" tabindex="-1" class="'+s+'_item"/>‘).parent();t.addClass(s+”_collapsed”);t.addClass(s+”_parent”);e(r).last().after(‘‘+o.closedSymbol+”“)}else if(t.children().length==0){t.addClass(s+”_txtnode”)}t.children(“a”).attr(“role”,”menuitem”).click(function(){if(o.closeOnClick)e(l).click()})});e(c).each(function(){var t=e(this).data(“menu”);p(t.children,false)});p(u,false);u.attr(“role”,”menu”);e(t).mousedown(function(){m(false)});e(t).keyup(function(){m(true)});e(l).click(function(e){e.preventDefault();p(u,true)});u.on(“click”,”.”+s+”_item”,function(t){t.preventDefault();h(e(this))});e(l).keydown(function(e){var t=e||event;if(t.keyCode==13){e.preventDefault();p(u,true)}});u.on(“keydown”,”.”+s+”_item”,function(t){var n=t||event;if(n.keyCode==13){t.preventDefault();h(e(t.target))}});if(o.allowParentLinks){e(“.”+s+”_item a”).click(function(e){e.stopImmediatePropagation()})}})}})(jQuery,document,window)
shape_up_exercises/media/chanting.mp3
10 x. Dhammapalam Gatha
Chandrabodhi
Chanting Indian Style (with Flute Music)
1989
Buddhism – Chanting and Ritual
139819.06
eng –
℗ dharmachakra 2008, © chandrabodhi 1998�
eng – iTunPGAP
0��
eng – iTunNORM
00000F39 000013C7 00006343 00007FE8 000029A1 000029D6 00008489 0000824E 00013AE5 0001B72F�
eng – iTunSMPB
00000000 00000210 000006B3 000000000030A17D 00000000 0011A179 00000000 00000000 00000000 00000000 00000000 00000000�
shape_up_exercises/media/precepts_english.mp3
03 iii. Ten positive precepts
Chandrabodhi
Chanting Indian Style (with Flute Music)
1989
Buddhism – Chanting and Ritual
60036.1
eng –
℗ dharmachakra 2008, © chandrabodhi 1998�
eng – iTunPGAP
0��
eng – iTunNORM
00000564 00000899 00002828 00005875 0000D50F 0000D50F 0000803A 000081D6 00001F1F 0000348D�
eng – iTunSMPB
00000000 00000210 000004CF 000000000014A2E1 00000000 000778A8 00000000 00000000 00000000 00000000 00000000 00000000�
shape_up_exercises/strength/index.html
Strength Training
Under Construction
shape_up_exercises/stress/index.html
Stress Relief
Under Construction
shape_up_exercises/stress/meditate.html
Meditation
Under Construction
shape_up_exercises/stress/tips.html
Stress relief tips
Under Construction
shape_up_exercises/stress/vipassana.html
Vipassana
Under construction
shape_up_exercises/styles/main.css
shape_up_exercises/styles/normalize.css
/*! normalize.css v3.0.2 | MIT License | git.io/normalize */
/**
* 1. Set default font family to sans-serif.
* 2. Prevent iOS text size adjust after orientation change, without disabling
* user zoom.
*/
html {
font-family: sans-serif; /* 1 */
-ms-text-size-adjust: 100%; /* 2 */
-webkit-text-size-adjust: 100%; /* 2 */
}
/**
* Remove default margin.
*/
body {
margin: 0;
}
/* HTML5 display definitions
========================================================================== */
/**
* Correct `block` display not defined for any HTML5 element in IE 8/9.
* Correct `block` display not defined for `details` or `summary` in IE 10/11
* and Firefox.
* Correct `block` display not defined for `main` in IE 11.
*/
article,
aside,
details,
figcaption,
figure,
footer,
header,
hgroup,
main,
menu,
nav,
section,
summary {
display: block;
}
/**
* 1. Correct `inline-block` display not defined in IE 8/9.
* 2. Normalize vertical alignment of `progress` in Chrome, Firefox, and Opera.
*/
audio,
canvas,
progress,
video {
display: inline-block; /* 1 */
vertical-align: baseline; /* 2 */
}
/**
* Prevent modern browsers from displaying `audio` without controls.
* Remove excess height in iOS 5 devices.
*/
audio:not([controls]) {
display: none;
height: 0;
}
/**
* Address `[hidden]` styling not present in IE 8/9/10.
* Hide the `template` element in IE 8/9/11, Safari, and Firefox < 22.
*/
[hidden],
template {
display: none;
}
/* Links
========================================================================== */
/**
* Remove the gray background color from active links in IE 10.
*/
a {
background-color: transparent;
}
/**
* Improve readability when focused and also mouse hovered in all browsers.
*/
a:active,
a:hover {
outline: 0;
}
/* Text-level semantics
========================================================================== */
/**
* Address styling not present in IE 8/9/10/11, Safari, and Chrome.
*/
abbr[title] {
border-bottom: 1px dotted;
}
/**
* Address style set to `bolder` in Firefox 4+, Safari, and Chrome.
*/
b,
strong {
font-weight: bold;
}
/**
* Address styling not present in Safari and Chrome.
*/
dfn {
font-style: italic;
}
/**
* Address variable `h1` font-size and margin within `section` and `article`
* contexts in Firefox 4+, Safari, and Chrome.
*/
h1 {
font-size: 2em;
margin: 0.67em 0;
}
/**
* Address styling not present in IE 8/9.
*/
mark {
background: #ff0;
color: #000;
}
/**
* Address inconsistent and variable font size in all browsers.
*/
small {
font-size: 80%;
}
/**
* Prevent `sub` and `sup` affecting `line-height` in all browsers.
*/
sub,
sup {
font-size: 75%;
line-height: 0;
position: relative;
vertical-align: baseline;
}
sup {
top: -0.5em;
}
sub {
bottom: -0.25em;
}
/* Embedded content
========================================================================== */
/**
* Remove border when inside `a` element in IE 8/9/10.
*/
img {
border: 0;
}
/**
* Correct overflow not hidden in IE 9/10/11.
*/
svg:not(:root) {
overflow: hidden;
}
/* Grouping content
========================================================================== */
/**
* Address margin not present in IE 8/9 and Safari.
*/
figure {
margin: 1em 40px;
}
/**
* Address differences between Firefox and other browsers.
*/
hr {
-moz-box-sizing: content-box;
box-sizing: content-box;
height: 0;
}
/**
* Contain overflow in all browsers.
*/
pre {
overflow: auto;
}
/**
* Address odd `em`-unit font size rendering in all browsers.
*/
code,
kbd,
pre,
samp {
font-family: monospace, monospace;
font-size: 1em;
}
/* Forms
========================================================================== */
/**
* Known limitation: by default, Chrome and Safari on OS X allow very limited
* styling of `select`, unless a `border` property is set.
*/
/**
* 1. Correct color not being inherited.
* Known issue: affects color of disabled elements.
* 2. Correct font properties not being inherited.
* 3. Address margins set differently in Firefox 4+, Safari, and Chrome.
*/
button,
input,
optgroup,
select,
textarea {
color: inherit; /* 1 */
font: inherit; /* 2 */
margin: 0; /* 3 */
}
/**
* Address `overflow` set to `hidden` in IE 8/9/10/11.
*/
button {
overflow: visible;
}
/**
* Address inconsistent `text-transform` inheritance for `button` and `select`.
* All other form control elements do not inherit `text-transform` values.
* Correct `button` style inheritance in Firefox, IE 8/9/10/11, and Opera.
* Correct `select` style inheritance in Firefox.
*/
button,
select {
text-transform: none;
}
/**
* 1. Avoid the WebKit bug in Android 4.0.* where (2) destroys native `audio`
* and `video` controls.
* 2. Correct inability to style clickable `input` types in iOS.
* 3. Improve usability and consistency of cursor style between image-type
* `input` and others.
*/
button,
html input[type="button"], /* 1 */
input[type="reset"],
input[type="submit"] {
-webkit-appearance: button; /* 2 */
cursor: pointer; /* 3 */
}
/**
* Re-set default cursor for disabled elements.
*/
button[disabled],
html input[disabled] {
cursor: default;
}
/**
* Remove inner padding and border in Firefox 4+.
*/
button::-moz-focus-inner,
input::-moz-focus-inner {
border: 0;
padding: 0;
}
/**
* Address Firefox 4+ setting `line-height` on `input` using `!important` in
* the UA stylesheet.
*/
input {
line-height: normal;
}
/**
* It's recommended that you don't attempt to style these elements.
* Firefox's implementation doesn't respect box-sizing, padding, or width.
*
* 1. Address box sizing set to `content-box` in IE 8/9/10.
* 2. Remove excess padding in IE 8/9/10.
*/
input[type="checkbox"],
input[type="radio"] {
box-sizing: border-box; /* 1 */
padding: 0; /* 2 */
}
/**
* Fix the cursor style for Chrome's increment/decrement buttons. For certain
* `font-size` values of the `input`, it causes the cursor style of the
* decrement button to change from `default` to `text`.
*/
input[type="number"]::-webkit-inner-spin-button,
input[type="number"]::-webkit-outer-spin-button {
height: auto;
}
/**
* 1. Address `appearance` set to `searchfield` in Safari and Chrome.
* 2. Address `box-sizing` set to `border-box` in Safari and Chrome
* (include `-moz` to future-proof).
*/
input[type="search"] {
-webkit-appearance: textfield; /* 1 */
-moz-box-sizing: content-box;
-webkit-box-sizing: content-box; /* 2 */
box-sizing: content-box;
}
/**
* Remove inner padding and search cancel button in Safari and Chrome on OS X.
* Safari (but not Chrome) clips the cancel button when the search input has
* padding (and `textfield` appearance).
*/
input[type="search"]::-webkit-search-cancel-button,
input[type="search"]::-webkit-search-decoration {
-webkit-appearance: none;
}
/**
* Define consistent border, margin, and padding.
*/
fieldset {
border: 1px solid #c0c0c0;
margin: 0 2px;
padding: 0.35em 0.625em 0.75em;
}
/**
* 1. Correct `color` not being inherited in IE 8/9/10/11.
* 2. Remove padding so people aren't caught out if they zero out fieldsets.
*/
legend {
border: 0; /* 1 */
padding: 0; /* 2 */
}
/**
* Remove default vertical scrollbar in IE 8/9/10/11.
*/
textarea {
overflow: auto;
}
/**
* Don't inherit the `font-weight` (applied by a rule above).
* NOTE: the default cannot safely be changed in Chrome and Safari on OS X.
*/
optgroup {
font-weight: bold;
}
/* Tables
========================================================================== */
/**
* Remove most spacing between table cells.
*/
table {
border-collapse: collapse;
border-spacing: 0;
}
td,
th {
padding: 0;
}
shape_up_exercises/styles/slicknav.css
/*
Mobile Menu Core Style
*/
.slicknav_btn {
position: relative;
display: block;
vertical-align: middle;
float: right;
padding: 0.438em 0.625em 0.438em 0.625em;
line-height: 1.125em;
cursor: pointer;
}
.slicknav_menu .slicknav_menutxt {
display: block;
line-height: 1.188em;
float: left;
}
.slicknav_menu .slicknav_icon {
float: left;
margin: 0.188em 0 0 0.438em;
}
.slicknav_menu .slicknav_no-text {
margin: 0
}
.slicknav_menu .slicknav_icon-bar {
display: block;
width: 1.125em;
height: 0.125em;
-webkit-border-radius: 1px;
-moz-border-radius: 1px;
border-radius: 1px;
-webkit-box-shadow: 0 1px 0 rgba(0, 0, 0, 0.25);
-moz-box-shadow: 0 1px 0 rgba(0, 0, 0, 0.25);
box-shadow: 0 1px 0 rgba(0, 0, 0, 0.25);
}
.slicknav_btn .slicknav_icon-bar + .slicknav_icon-bar {
margin-top: 0.188em
}
.slicknav_nav {
clear: both
}
.slicknav_nav ul, .slicknav_nav li {
display: block
}
.slicknav_nav .slicknav_arrow {
font-size: 0.8em;
margin: 0 0 0 0.4em;
}
.slicknav_nav .slicknav_item {
display: block;
cursor: pointer;
}
.slicknav_nav a {
display: block
}
.slicknav_nav .slicknav_item a {
display: inline
}
.slicknav_menu:before, .slicknav_menu:after {
content: " ";
display: table;
}
.slicknav_menu:after {
clear: both
}
/* IE6/7 support */
.slicknav_menu {
*zoom: 1
}
/*
User Default Style
Change the following styles to modify the appearance of the menu.
*/
.slicknav_menu {
font-size: 16px;
}
/* Button */
.slicknav_btn {
margin: 5px 5px 6px;
text-decoration: none;
text-shadow: 0 1px 1px rgba(255, 255, 255, 0.75);
-webkit-border-radius: 4px;
-moz-border-radius: 4px;
border-radius: 4px;
background-color: #222222;
}
/* Button Text */
.slicknav_menu .slicknav_menutxt {
color: #FFF;
font-weight: bold;
text-shadow: 0 1px 3px #000;
}
/* Button Lines */
.slicknav_menu .slicknav_icon-bar {
background-color: #f5f5f5;
}
.slicknav_menu {
background: #4c4c4c;
padding: 5px;
}
.slicknav_nav {
color: #fff;
margin: 0;
padding: 0;
font-size: 0.875em;
}
.slicknav_nav, .slicknav_nav ul {
list-style: none;
overflow: hidden;
}
.slicknav_nav ul {
padding: 0;
margin: 0 0 0 20px;
}
.slicknav_nav .slicknav_item {
padding: 5px 10px;
margin: 2px 5px;
}
.slicknav_nav a {
padding: 5px 10px;
margin: 2px 5px;
text-decoration: none;
color: #fff;
}
.slicknav_nav .slicknav_item a {
padding: 0;
margin: 0;
}
.slicknav_nav .slicknav_item:hover {
-webkit-border-radius: 6px;
-moz-border-radius: 6px;
border-radius: 6px;
background: #ccc;
color: #fff;
}
.slicknav_nav a:hover {
-webkit-border-radius: 6px;
-moz-border-radius: 6px;
border-radius: 6px;
background: #ccc;
color: #222;
}
.slicknav_nav .slicknav_txtnode {
margin-left: 15px;
}
shape_up_exercises/text/bmi.txt
What is a Body Mass Index?
Body mass index (BMI) is a measure of a person's body fat based on his or her height and weight. It can be used to determine if you are underweight, normal, overweight, or obese.
Calculate your Body Mass Index
Use the form that follows to calculate your BMI:
What do my results mean? Health authorities agree that:
People with a BMI of less than 18.5 are underweight.
A BMI of between 18.5 and 25 is ideal.
People with a BMI between 25 and 30 are considered overweight.
People with a BMI over 30 are considered obese.
shape_up_exercises/text/calories.txt
Calorie Counter
Category Food Serving size Calories
Beef Frankfurter, Beef 1 each 184
Ground Beef 4 oz 264
T-Bone Steak 8 ounces 402
Bread Bagel, plain 1 bagel 360
Bread, sliced 1 slice 60 to 80
English Muffin 1 135
Cereal Cheerios 1 cup 110
Corn Flakes 1 cup 100
Oatmeal, quick 1 cup cooked 145
Cheese American 1 ounce 106
Swiss 1 ounce 100
Cheddar 1 ounce 114
Cottage Cheese, regular 1/2 cup 117
Fruit Apple 1 medium 80
Banana 1 105
Vegetables Corn, fresh 1 medium ear 88
Carrot, raw 1 medium 25
Celery 1 large stalk 9
Miscellaneous Milk, whole 1 cup 157
Eggs 1 70
Peanut butter 2 tablespoons 188
Pasta 1/2 cup dry 200
Rice 1 cup cooked 204
Canned tuna, in water 2 ounces 70
Baked potato 1 medium 130
Note: Contact us to get a detailed list of food calories.
shape_up_exercises/text/diet.txt
Why a healthy diet is important
Although exercise can help you lose body fat and tone muscles, it's also important to have a healthy diet. In the short term, a poor diet can contribute to stress, tiredness, and the capacity to work. Over time, it may add to the risk of developing some illnesses and health problems such as obesity, tooth decay, high blood pressure, high cholesterol, heart disease, some cancers, depression, osteoporosis, and type-2 diabetes. You've probably heard the old saying, "you are what you eat." So, to be in shape, you need to eat right.
What is a healthy diet?
A healthy diet is more than eating a salad for lunch or buying fat-free yogurt. A healthy diet is a balanced diet that gives your body the nutrients it needs to function properly. And that means getting the majority of your daily calories from fresh fruits and vegetables, whole grains, legumes, nuts, and lean proteins.
When should you start?
Right now! No matter how old you are, how you've eaten in the past, whether you exercise daily or almost never, the benefits of a healthy diet begin today... if you start today!
Where can you find healthy food?
Healthy food is available almost everywhere. You just have to plan ahead. Almost all restaurants and grocery stores offer healthy options nowadays. And, although it may be more expensive than unhealthy food, the extra money you spend on buying healthy food will be repaid many times over from a healthy life.
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Get ready to Shape Up!
How many times have you started a new workout routine or diet? And how many times has it failed to give you the results you want? Now, with the help of this site, you can learn about the exercises and diet that work best for you. We offer personalized programs as well as access to several health and dieting tools. So don't wait! Get started looking and feeling better today.
As fitness expert Amanda Russell said:
Fitness is about so much more than exercise. It’s a catalyst for positive change, and it affects every aspect of your life.
What we offer
Build strong muscles
Tired of being tired? Strength training can help you manage or lose weight and increase your metabolism to help you burn more calories. It can also increase bone density and reduce the risk of osteoporosis.
Get your heart rate up
Want to lose weight? Cardiovascular exercise burns calories and improves overall health. It can reduce belly fat, promote brain growth, prevent stress, and help you focus.
Relax
Stressed out? Stress can weaken the immune system and cause high blood pressure, fatigue, depression, anxiety, and even heart disease. Learn ways to manage and reduce stress.
Eat what's right for you
Are you really what you eat? Lose weight, gain weight, or just feel great! Maintaining a healthy diet is probably the most important thing you can do to promote overall health.
Additional resources
Physical activity and health
Stretching exercises
Strength training
Cardiovascular training
Yoga workout
(c) 2019 Shape Up!
shape_up_exercises/text/meditate.txt
What is Meditation?
Meditation is one path toward transforming the mind. Buddhist meditation practices encourage and develop concentration, clarity, and emotional positivity. When you begin a meditation practice, you may learn the patterns and habits of your mind. Meditation offers you a way to cultivate new and more positive ways to approach the things you do throughout your day. Meditation can have a transformative effect and can lead to positive changes as well as a new understanding of life.
You are listening to Buddhist chanting
Listen to 10 positive precepts from a Buddhist monk
Learn meditation postures
Why Meditate?
Be happy: Meditation causes the pituitary gland in your brain to secrete endorphins that help elevate mood and have a positive effect on the whole body.
Reduce stress: Endorphins also reduce stress levels in the brain.
Focus: Through meditation you can learn self-discipline so your mind can focus with increased efficiency.
Sleep better: Scientific studies have shown that those who meditate enhance their slow wave sleep pattern which can help fight insomnia.
Lower blood pressure: Research has also shown that meditation can reduce blood pressure, both in the short term and later in life.
Pain relief: The long term practise of meditation can lead to physical changes in the brain that help alter the perception of pain.
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How to prepare to Shape Up!
Get a check up
If you have any health issues or take any medications, be sure to consult with your healthcare provider before beginning a new exercise or diet regimen.
Dress for Success
Workout clothes should be comfy. While exercising, you should be thinking about what you're doing, not what you're wearing. That includes good shoes, which are essential for running, jogging, or walking, and socks that absorb shock and sweat.
Equipment?
You don't need to buy a lot of fancy equipment to get in shape. But you might want to invest in a yoga mat, a large exercise ball, or some weights, depending on your Shape Up! plan.
Resist Temptation
It's hard to eat right when everyone else is buying lunch at a fast food restaurant. Invest in some good food containers and bring your healthy lunch and snacks. Your body and your wallet will thank you.
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Strength training
Strength training is a type of physical exercise that uses resistance to induce muscular contraction. This builds the strength, anaerobic endurance, and size of skeletal muscles.
Benefits
When properly performed, strength training can provide significant functional benefits and improvement in overall health and well-being. Some of the benefits are:
increased bone, muscle, tendon, and ligament strength and toughness
improved joint function
reduced potential for injury
increased bone density
increased metabolism
improved cardiac function
Exercises and sports
Training commonly uses the technique of progressively increasing the force output of the muscle through incremental weight increases. It uses a variety of exercises and types of equipment to target specific muscle groups.
Some sports where strength training is central are bodybuilding, weightlifting, shotput, discus throw, and javelin throw. Many other sports use strength training as part of their training regimen. These include tennis, American football, wrestling, track and field, rowing, lacrosse, basketball, hockey, wrestling, and soccer.
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Stress Relief
We all encounter stress at one time or another. So it's important to be able to recognize stress and learn how to deal with it.
What is stress?
Stress is the feeling that people have when they are overloaded and struggling to cope with demands. Anything that poses a real or perceived challenge or threat to a person's well-being can cause stress.
Stress can also be a motivator. It can be essential to survival. The "fight-or-flight" mechanism helps us know when and how to respond to danger. But when this mechanism is triggered too easily, or when there are too many stressors at one time, it can become harmful to a person's mental and physical health.
How to manage your stress
To help manage stress, try the following:
Take a break from what you're doing
Exercise on a regular basis
Take time to smile and laugh
Get support from family and friends
Meditate
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Stress relief tips
Here are five tips that can help you relieve stress on a daily basis.
Take a break from what you're doing
Maybe it's hard to get away from a big work project, a crying baby or a growing credit card bill. But give yourself permission to step away from it for a short time. Don't avoid your stressors (those bills have to be paid sometime), but take a few minutes for yourself.
Exercise on a regular basis
Exercise is a huge part of being healthy, and it benefits your mind as well as your body. It doesn't have to be an hour a day; even a 20-minute walk in the midst of a stressful time can give you an immediate effect that can last for several hours.
Take time to smile and laugh
When people are stressed, they often hold a lot of the stress in their face. Laughs and smiles can help relieve some of that tension and improve the situation. And if you share your smile with someone else, it will them release some of their tension too!
Get support from family and friends
Call a friend, send an email. Sharing your concerns does help relieve stress. But pick a person who you feel can understand you. If your co-workers are the stressors, it probably won't alleviate your stress if you share your worries over credit card bills with one of them.
Meditate
Meditation helps the mind and body to relax and focus. When meditating, people can release emotions that may have been causing the body physical stress. Research has shown that even meditating briefly can reap immediate benefits.
shape_up_exercises/text/vipassana.txt
Mindfulness: The practice of vipassana
Vipassana is a quality of mind generally referred to as mindfulness. Mindfulness is a state of open and nonjudgmental attention to the contents of consciousness. Cultivating this quality of mind has been shown to moderate pain, relieve anxiety and depression, improve cognitive function.
It may sound easy to sit quietly and remove your mind of distraction, but when you begin practicing vipassana, you'll find that distraction is the normal condition of the mind. In today’s fast-paced world, it's harder than ever to train the mind to break through these continuous distractions. Meditation is a technique for doing just this. The goal is to enjoy a mind that is undisturbed by worry and to become effortlessly aware of the flow of experience in the present.
There is no time limit on meditation. You can start with a 5-minute meditation session once a month, spend an hour a day meditating, or anything in between. This is your practice, your journey, and you proceed at your pace. Regardless of how long or how often you practice vipassana, you will always receive its benefits.
How to begin practicing vipassana
Sit comfortably, with your spine erect, either in a chair or cross-legged on a cushion.
Close your eyes, take a few deep breaths, and feel the points of contact between your body and the chair or floor. Notice the sensations associated with sitting, such as feelings of pressure, warmth, tingling, or vibration.
Gradually become aware of the process of breathing. Pay attention to wherever you feel the breath most clearly—either at the nostrils or in the rising and falling your abdomen.
Allow your attention to rest in the mere sensation of breathing. Don’t try to control your breath. Just let it come and go naturally.
Every time your mind wanders in thought, gently return it to the sensation of breathing.
As you focus on your breathing, you will notice that other perceptions and sensations continue to appear: sounds, feelings in the body, emotions. Notice these phenomena as they come into your field of awareness, and then return to the sensation of breathing.
The moment you realize that you have been lost in thought, notice the present thought itself as an object of consciousness. Then return your attention to your breathing or to whatever sounds or sensations arise in the next moment.
Continue in this way until you can simply witness all objects of consciousness—sights, sounds, sensations, emotions, and even thoughts themselves—as they arise and pass away.