Aerobic Compost – How does it work?

Composting is the decomposition of plant remains and other once-living materials to make an earthy, dark, crumbly substance that enriches soil. It is a process of recycling your kitchen and garden wastes, and is a critical step in reducing the volume of garbage needlessly sent to landfills for disposal.
Composting is not a new idea. In the natural world, composting is what happens as leaves pile up on the forest floor and begin to decay. Eventually, nutrients from the rotting leaves are reclaimed by living roots. This completes nature’s recycling process.

Keep in mind the following basic ideas while managing the waste.


Composting microbes are aerobic – they can’t do their work well unless they are provided with air. Without air, anaerobic (non-air needing) microbes take over the pile. They do cause slow decomposition, but the pile tends to smell like putrefying garbage! For this reason, it’s important to regularly stir your pile.
Some compost ingredients, such as green grass clippings or wet fruits and vegetables, mat down very easily into slimy layers that air cannot get through. Other ingredients, such as straw, shredded paper or dried leaves, are very helpful in allowing air into the centre of a pile. To make sure that you have adequate aeration for your pile and its microbes, thoroughly break up or mix in any ingredients that might mat down and exclude air.


Ideally, your pile should be as moist as a wrung-out sponge to fit the needs of compost microbes. This means that there is a thin film of water coating every particle in the pile, making it very easy for microbes to disperse themselves. If your pile is drier than this, it won’t be very good microbial habitat and composting will be significantly slower. If your pile is a great deal wetter, the sodden ingredients will be so heavy that they will tend to mat down and exclude air from the pile, again slowing the composting process (and perhaps creating anaerobic odour problems).
Fruit and vegetable wastes generally have plenty of moisture, as do fresh green grass clippings and garden trimmings. In hot, dry climates, it may be necessary to water your pile occasionally to maintain proper moisture. If you are using dry ingredients, such as dried leaves or straw, you’ll need to moisten them as you add them to the pile.


In broad terms, there are two major kinds of food that composting microbes need:
‘Browns’ are dry and dead plant materials such as straw, dry brown weeds, leaves and twigs. These materials are primarily composed of chemicals that are long chains of sugar molecules linked together. Browns are a source of carbon and energy for compost microbes.
‘Greens’ are fresh plant materials such as green leaves and garden clippings, kitchen, fruit and vegetable scraps, coffee grounds, tea bags, etc. Compared to browns, greens contain more nitrogen which is a critical element in amino acids and proteins. So greens can be thought of as a protein source for … Read More

Fitness Center – Pool

Posted by Madrid Marriott Auditorium on 2017-04-04 15:47:39

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Did you know water aerobics is great for ANY body type or fitness level? Water aerobics and aquatic fitness is injury free and feels easier than a land-based workout by keeping your core body temperature down. Not only does it shed calories fast but it also is an effective strength training workout. The resistance of the water builds muscle fast. Try it sometime.

This hour long workout starts with a warm-up, an aerobic workout, strength training with kickboards, and finally a cool down stretch.

In the Raleigh/Cary NC area:
[email protected]

All Photography and editing by Amanda In Wonderland Photography

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weight loss pic 20

Weight loss progress picture

Posted by TransformingTim on 2011-06-10 00:01:28

Tagged: , After , weight , loss … Read More

Working Things Out (At the Gym)

The other day I was at one of those candy stores with the big bins where customers put random candy into a bag, pay for it according to weight and then regret everything they buy when they get home. But this experience was different from others, because as I was scooping gummy alphabet letters into a bag, a worker in the store asked me, “Is there anything special you’re looking for?”

What else could I say but this: “Yeah, I am looking for two letter Z’s so that I can spell ‘fuzzy,’ but I only see N’s in here. Should I just turn those to the side?”

I am amazed by the amount of help supplied at stores where people don’t really need the help, and yet — an hour later — when I went to the gym, there was not a single person there who asked me if I needed anything. This is not to say I needed help, per se, but let’s face it: there are a lot of weights at a gym and I could easily pick up a couple of them and start throwing them at people, or drop them on my foot, if I get annoyed or didn’t know what I was doing…

I have recently returned to the gym after a two-month hiatus. To summarize briefly, I found myself at the gym this summer almost every day and somehow gained ten pounds in the process, but when September hit, I fell out of my routine. Apparently no one there missed me because I didn’t receive a single phone call about it, like, “Hey Greg, we want you back at the gym so that the rest of us look stronger.” The fact that no one noticed my absence made me realize that my time spent at the gym was a success: I somehow managed to fit in.

See, my goal at the gym is not to be the biggest or the strongest or the fastest. Rather, I want someone to walk by me and say, “There’s a guy who knows what he is doing. That’s right, I say to myself, there is someone who truly knows how to use the gym equipment properly.”

I know that if people say that, besides having a few psychological issues, they will see me as a person with a plan. Little would they know, however, that this is basically my gym plan that I am sharing with the world — or at least the part of the world that has gyms:

1. Do some sort of warm-up routine to stall as much time as possible.

2. Walk around the gym in such a way that it seems like stretching. Putting an arm behind your neck or moving your torso in circles as you walk helps to accomplish this effect.

3. Use the equipment and weights. If unsure of how to use something, read the little guide attached to it. Just don’t let anyone know you are reading this because … Read More

How to build aerobic capacity and improve your rate of recovery with Chris Hinshaw – Ep.100

This week on the Brute Strength Podcast, I interview the head endurance coach for Brute, CrossFit Speciality Course Expert, and the coach to about a dozen CrossFit Games Athletes, Chris Hinshaw (@hinshaw363). Back for the second time on our podcast we further our discussions on topics ranging from aerobic capacity, what it actually is, how to improve it, coaching champions, and what great coaches are doing. Chris is hands down one of the most passionate and best coaches in the fitness community. He offers many pearls of wisdom on this show, whether you are just a CrossFit enthusiast or a competitor, there are many take aways for how to improve your overall fitness. Enjoy the show!
Brute Hotline: (801) 449-0503
Want a chance to get featured in a future episode? Call in and leave us a voicemail with some questions regarding training, nutrition, mindset, etc.
Topics of discussion:
[1:41] What working with thousands of athletes has taught Chris
[5:38] Building a foundation of knowledge and confidence
[9:10] Ownership as a coach
[13:05] Creating a space for the non-specialist
[18:08] Redefining what is difficult to increase adaptation
[20:14] Why aerobic capacity is not just about running
[26:00] Programming and what it says about coaches
[27:10] What you didn’t realize about the 2016 shuttle sprint
[33:28] Maximizing adaptation the most efficient way possible
[37:05] Why volume is not the solution
[39:24] Thoughts on the 2017 Regionals and the Games
[46:33] Developing in the off-season
[49:27] Improving your rate of recovery
[52:32] Rapid Fire Questions

Aerobic Capacity-

Chris Hinshaw at Brute –

CrossFit Specialty Course: Aerobic Capacity –

If you LOVE this podcast, please click to leave me a review. It energizes me to keep doing these as well as pushes us higher in the rankings. Thank you all for the support.
Follow us on Instagram @brute.strength

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Personal Training NJ Grappling

Tom hitting me with quite the armbar.

Posted by NJPersonalTraining on 2011-10-17 20:41:42

Tagged: , personal trainer , personal training , mma training , fitness training , private personal trainer , mixed martial arts , red bank , monmouth county , nj … Read More

9 Reasons the Bayou Total Trainer is the Best Home Gym on the Market

After researching the most appealing alternatives I could find for a home gym purchase, I settled on the Bayou Total Fitness Trainer DLX III. Although I didn’t have an interest in Pilates at the time, the Total Trainer Pilates model looks like the best equipment for those who want Pilates in addition to strength training. I ultimately came up with nine reasons the Bayou Total Trainer is the highest value home gym equipment on the market.

1) It provides the most capabilities and highest quality in its price range.

2) With its 4-point pulley system plus the ability to add free weights, it offers more resistance levels than any of the other exercise machines in its class.

3) It includes the deluxe capabilities and accessories of the other machines at no additional charge.

  • No assembly needed.
  • It has 11 height adjustments to increase resistance.
  • 400 pound user capacity
  • Maximum User Height 6′ 7″
  • Ball Bearing Rollers
  • Even without adding free weights it offers resistance up to 69% of your body weight
  • You are able to roll it into a closet on its oversized castors
  • Has a 2″ thick, dense foam cushion
  • An Arsenal of Accessories and Attachments
  • Bicep Curling Brace
  • Abdominal Training Strap
  • Press Bar for curls or rows or other exercises
  • Power bar with retainers so you’ll be able to add free weights
  • Chrome Pull-up Push-up Bar
  • Foot strap to hold feet for sit-ups
  • Extra Big Heavy Duty Squat Board
  • Two separate independent hand grips
  • Dual Leg Cuffs
  • Standard 3-point and advanced 4-point Pulley Systems
  • Lifetime Roller, Rope and Pulley Warranty
  • Hassle Free Full Year Parts Warranty
  • Four Exercise Program Cards
  • User Manual
  • Folds and Rolls for Easy Storage
  • DVD with Full Body Workout Routine

4) It has a second pulley configuration called a 4 Point Pulley System offering a greatly increased range of resistance levels for advanced strength training that none of the other machines I found offered at any selling price.

5) It provides the capability to add free weights to increase the resistance dramatically on all exercises at any setting.

6) Changing between most exercises takes only seconds

7) The Total Trainer is easy to setup, fold down and roll into a closet

8) In contrast to nearly all the other machines I looked at I could discover no major complaints about it.

9) The equipment and model from Bayou’s major and better known competitor that would have delivered comparable functions and benefits was priced a lot higher.

Now you know why I chose the Total Trainer. I’m very satisfied with the Total Trainer from Bayou. The machine still works, feels and looks like new after five years of regular use.… Read More

ACE Enterprise Septic Service Presents: Aerobic System Tutorial 2013

Owner Charles Foreman shares this tutorial on the Aerobic System operation function and management.

For more information or to schedule an appointment to discuss your septic system needs, contact ACE Enterprise Septic Service at (512) 635-7523.

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32::215 – San Francisco Municipal Gym Membership Card

Sometimes in San Francisco, busses are late. Or they just never come. Sometimes they’re early. Any way you look at it, riding Muni involves walking and running. Just the other day I was heading home, but after seeing Google’s prediction for the next bus being 15 minutes out, I decided to start walking along the bus line instead of just standing there. I would look back, making sure to not be too far from a bus stop without time to find one. 45 minutes later I arrived at my house, not a single bus had passed by on that route. I looked back and one was just coming up from the bottom of the hill. This is why waiting for busses in San Francisco is a bad idea. It’s best to just start walking and get on that bus if it happens to come by. Great way to get in shape, and it’s only $60 a month.

Posted by WarzauWynn on 2010-08-12 18:05:39

Tagged: , 365 , California , 24-70mm ƒ/2.8 , 42mm , Daniel Austin Hoherd , Daniel Hoherd , ISO:360 , Nikon D300 , Northern California , San Francisco , San Francisco Bay Area , San Francisco County , South Beach , United States , ƒ/2.8 , D300 , Nikon , Grado SR125 , Grado , SR125 , Muni , 40mm , public transit , transportation , natural light , Lens:ID=147 , datetaken:month=08 , datetaken:year=2010 , datetaken:day=12 , Thursday , datetaken:date=20100812 , USA , Nikon 24-70mm ƒ/2.8G ED-IF AF-S … Read More