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Articles by John Cardillo
Tee It Up for the Kids
Kiwanis Club of Southport–Oak Island’s fundraising golf tournament is coming up on June 29. Hey, area golfers, the children of Brunswick County – 41% of whom live in poor or low-income homes, according to NC Child – need you! The annual Kiwanis Club of Southport-Oak Island golf tournament will be held Saturday, June 29, at the Lockwood Folly Country Club in Shallotte, with all proceeds used to support the many Kiwanis programs that serve area youth.
Good Friends, Good Times
With grab-and-go bites, gelato, coffee, local beers, Italian wines and gathering spaces, Haven of Southport is a welcome addition to the Southport social scene. When partners David Truglio and Bev Hammond bought the building at 307 N. Howe Street in Southport with plans to open a business, they truly did not know what type of business it would be. “We wanted a place that would be like Cheers,” Hammond says, referencing the popular 1980s sitcom. “Someplace comfortable and welcoming.
Guardians of the Dunes
Dean Russell’s driftwood art attracts attention on the dunes of Oak Island. Dean Russell is too modest to call himself an artist, but those who enjoy his creations, found on an empty beachfront lot on Oak Island, would likely disagree. Artists see things others may not in the mundane. They have a vision for what can be. They take inanimate objects and turn them into something that has character and can elicit emotion. By these definitions, Russell is indeed an artist despite his protests.
Photos: HHS boys basketball beats Norwood
The Hopkinton High School boys basketball team improved to 2-0 with a 71-59 victory over visiting Norwood on Friday. Cooper Willadsen brings the ball upcourt. PHOTO/JOHN CARDILLO Scott Mackin directs the student section. PHOTO/JOHN CARDILLO Logan DelPonte looks for an open teammate. PHOTO/JOHN CARDILLO Coach Tom Keane instructs his players during a timeout. PHOTO/JOHN CARDILLO Sam Pantera heads to the basket. PHOTO/JOHN CARDILLO Jack Ianelli surveys the court.
Photos: HHS girls basketball tops Ashland
The Hopkinton High School girls basketball team opened the season with a 46-35 victory over visiting Ashland on Tuesday. Meghan Grady shoots a jumper. PHOTO/JOHN CARDILLO Caroline Kane drives to the basket. PHOTO/JOHN CARDILLO The Hillers move the ball around the defense. PHOTO/JOHN CARDILLO Sofiah Wightman Kraus lines up a free throw. PHOTO/JOHN CARDILLO Kate Finnegan looks for a path to the basket. PHOTO/JOHN CARDILLO Teagan Resteghini makes a pass.
Letter to the Editor: Vote Yes on Article 2
A recent Letter to the Editor in the Hopkinton Independent urged Hopkintonians to vote No on Article 2, a measure to be considered in the upcoming Special Town Meeting November 13. I understand the author’s concerns about the potential elimination of local caucuses, and I appreciate the perspective she shared. However, I would like to offer a different viewpoint on the matter of eliminating local Democratic and Republican caucuses in Hopkinton.
Learn about Gullah Geechee Culture
Ron Daise will speak on the topic at the Kiwanis Scholarship Fundraiser on November 14. Ron Daise, a 1990s television personality and a renowned expert on the Gullah Geechee culture, will share his knowledge on the topic at 7 pm on Tuesday, November 14 at the St. James Community Center. Kiwanis Club of Southport-Oak Island is sponsoring his appearance. The Gullah Geechee traditionally resided in the coastal areas and sea islands of North Carolina, South Carolina, Georgia and Florida.
Business Profile: Dunes Mercantile Gifts & Guitars
Dunes Mercantile Gifts & Guitars in Oak Island, NC offers a warm and friendly shopping experience inside the truly unique and eclectic shop. If you are looking for a truly eclectic place to shop in the beautiful seaside town of Oak Island, look no further than Dunes Mercantile Gifts & Guitars. Owners Dennis “Denny” and Jackie Del Prete have created a warm and friendly shopping experience in a store bursting with color, texture, scents and sounds that appeal to a wide variety of patrons.
Roving for Rover
Dr. Lauren Gallagher and her team at Coastal Care Mobile Veterinary Services think outside the box when it comes to caring for pets. When veterinarian Dr. Lauren Gallagher decided to start her own practice, her intent was to have a traditional office with a street address. Instead, her office moves daily and can be found all along the streets of southern Brunswick County.
The Pros and Cons of Wind Energy
Locals gather to hear about the proposed wind farm off the Brunswick County coast. The proposed wind energy project to be built off the shores of Brunswick County was the topic of a late February session held at the St. James Community Center and attended by nearly 100 local residents. Both the pros and cons of moving ahead with the massive project were presented.
Photos: Preparations underway at Boston Marathon starting area
Workers have been busy assembling tents and stands for the Boston Marathon over the past two days, and on Wednesday morning the start line was painted on Main Street. Ilana Casady takes advantage of the temporary road closure to pose for a photo. PHOTO/JOHN CARDILLO A worker applies a coat of paint to the start line. PHOTO/JOHN CARDILLO A canopy soars into the air above the stands. PHOTO/JOHN CARDILLO A runner tests out the start line.
Brewing at the Beach
Solar Brewing Company brings the craft brewery experience to Oak Island. Sand, sunshine and Shibumi shades line the 10 miles of pristine Oak Island beaches for a good portion of the year, and the seaside town is filled with excellent restaurants, eclectic shops and all the amenities anyone could need to live their best lives. Except one. Michael Bartlett felt something was missing and made it his mission to fill the void. With the Halloween 2022 opening of Solar Brewing Company, located at 8108 E.
Why Purchase Color Contact Lenses from LensTownUS
Anyone who has delved into roleplaying, or just tried to spice up their appearance a bit, knows what eye color means when truly completing a look in the most extraordinary way possible. Well, where you buy your contacts is extremely important. There are tons of providers, but they all tend to fall short in one way or another. LensTownUS does not fall short. It has the selection you need to complete your look, the prices your wallet loves, and the service that exudes excellence.
The Ultimate HIT3 Back Panel Workout Part 3
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The Ultimate HIT3 Back Panel Workout Part 2
You are here Home › The Ultimate HIT3 Back Panel Workout Part 2 The Ultimate HIT3 Back Panel Workout Part 2
How to Increase Life Span
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Exercise and Its Effect on Aging By John Robert Cardillo
Dr. David Sinclair, a professor of genetics at Harvard Medical School, says that exercise is another way to combat the aging cycle. Sinclair has conducted experiments that demonstrate slowing and potential reversal of the aging cycle. He used an 80-year-old man as a test subject for his theory, and the man was confused for a much younger person based on his presentation.
Fasting And Its Effects On Ageing By John Robert Cardillo
Print Fasting And Its Effects On Ageing By John Robert Cardillo PhD Geneticist David Sinclair, a professor at Harvard Medical School whose work regarding fasting has given the scientific world cause for pause in the previously accepted dogma detailing how aging works biomechanically.
How to Increase Life Span By John Robert Cardillo
There’s an old expression in sports: “Father Time is undefeated.” That means aging athletes can rarely turn back the clock to their glory days as their careers wind down. Up to now, the same expression has held true; you can’t turn back the clock on aging. But a Harvard University professor is working to disabuse that idea with research and experiments that could lead to humans living longer while enjoying a better quality of life.
Photos: Holiday Stroll/Caroling on the Common
The Cooper family — mom Lois, daughter Madeline (left), father Howard and daughter Brianna — enjoy their carriage ride. PHOTO/JOHN CARDILLO Liz Watson and her son, Dylan, show off their Holiday Stroll passport during a visit to Start Line Brewery. PHOTO/JOHN CARDILLO Santa Claus poses with some children at the Town Common. PHOTO/JOHN CARDILLO Santa takes a photo with a young friend. PHOTO/JOHN CARDILLO Santa arrives at the Town Common.
Photos: Diversity mural unveiling at EMC Park
The Hopkinton Cultural Council on Saturday hosted the unveiling of the latest additions to the diversity mural project along the fence at EMC Park. The new murals are: “Hopkinton is Multi-Colored” by Rick Jacobs, “Ready to Fly Wings” by Roselyn Jeun, “Perpetual Kindness” by Owen Fitzpatrick, “Love is Love” by Charusmitha Ram and Freya Proudman of the Hopkinton Freedom Team, and “Generations Pometuongash” by Talitha Fortes from Massachusetts Nation NPI.
Photos: Polyarts festival
The Hopkinton PolyArts festival returned to the Town Common on Saturday. The event, established in 1974, features regional artisans, crafters and local nonprofits. PHOTO/JOHN CARDILLO PHOTO/JOHN CARDILLO PHOTO/JOHN CARDILLO PHOTO/JOHN CARDILLO PHOTO/JOHN CARDILLO PHOTO/JOHN CARDILLO PHOTO/JOHN CARDILLO PHOTO/JOHN CARDILLO PHOTO/JOHN CARDILLO PHOTO/JOHN CARDILLO PHOTO/JOHN CARDILLO
Top Five 45 Degree Leg Press Machines
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Top Five 45 Degree Leg Press Machines By John Robert Cardillo
Top Five 45 Degree Leg Press Machines By John Robert Cardillo To build herculean thighs, it’s imperative for bodybuilders to include 45 degree leg presses in their workout routine. It’s a go-to exercise to achieve defined leg muscles. Other than conventional barbell squats, the 45 degree leg press exercise is the only way to develop muscular, sweeping thighs, which every serious bodybuilder wants to build.
Top 5 Biceps Machines
The science of building muscle! Industry insiders cover the latest training, nutrition, supplement and drug research.
Top 5 Biceps Machines By John Robert Cardillo
Biceps are the single most prominent body part on a bodybuilder or a regular workout warrior. For a man, nothing exemplifies masculinity like well-developed, muscular biceps. For a woman, biceps with tone and shape are perhaps one of the sexiest features you can have. In bodybuilding competitions, Arnold-like “peaked” biceps can make or break you at the elite level. If your biceps don’t jump out of your ripped body, your competitive ceiling will be low.
Top 5 Best Glute Exercise Machines
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Top 5 Best Glute Exercise Machines By John Robert Cardillo
More than any other body part, developing toned glutes has become an obsession for female gym-goers, and now every gym has one or more glute exercise machines. But glute machines have actually been around for decades. In this article, I’m going to review what I believe to be the top five glute machines available worldwide. Glute Anatomy 101 Glutes are made up of three distinct muscles: the gluteus maximus, the gluteus medius and the gluteus minimus.
Beauty-Building Through Bodybuilding
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Beauty-Building Through Bodybuilding By John Robert Cardillo
You are here Home › Beauty-Building Through Bodybuilding By John Robert Cardillo Beauty-Building Through Bodybuilding By John Robert Cardillo
Beauty-Building Through Bodybuilding By John Robert Cardillo
When people think of the term “bodybuilding,” the first image and association that comes to mind is usually that of a muscular male physique. Therefore, many of those people may think that my hi-intensity HIT3 training program is only geared towards men because of my affiliation with bodybuilding. In reality, I’ve trained more women than men over the course of my career, and I call the program Beauty-Building through Bodybuilding.
How to Develop a Stomach Vacuum By John Robert Cardillo
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How to Develop a Stomach Vacuum By John Robert Cardillo
The stomach vacuum is rarely seen on most modern bodybuilders’ physiques. It’s a physical attribute that very few bodybuilders possess in today’s competition culture. It seems that heavily muscled bodybuilders have somehow developed such a thick core and serratus muscles that they’ve lost the ability to spread out the rib cage and open the body up when doing classic front poses such as the double biceps, lat spread and side chest poses.
Photos: Memorial Day 2021
Hopkinton’s annual Memorial Day ceremonies took place Monday with commemorations at Evergreen Cemetery in Woodville, the Mayhew Street cemeteries and the Town Common. The Hopkinton High School band plays on the Town Common. PHOTO/JOHN CARDILLO The Hopkinton High School band plays on the Town Common. PHOTO/JOHN CARDILLO Veterans bow their heads in a moment of silence. PHOTO/JOHN CARDILLO A crowd takes in the ceremonies at the Town Common.
What Is The Significance Of The Muscle Pump? By John Robert Cardillo
You are here Home › What Is The Significance Of The Muscle Pump? By John Robert Cardillo What Is The Significance Of The Muscle Pump? By John Robert Cardillo
What Is the Significance of the Muscle Pump By John Robert Cardillo
What Is the Significance of the Muscle Pump By John Robert Cardillo When an exercise is performed, the blood pushed into the body part being worked is known as the “pump.” One of the biggest misconceptions in the workout world today is that the muscle pump is indicative of muscular growth. It is clearly not. To understand this fully, we have to look at the makeup of a muscle cell, including the veins and capillaries that supply it.
The GLHAM Program Workout Principles By John Robert Cardillo Part 3
The GLHAM Program Workout Principles By John Robert Cardillo Part 3 To achieve the best results from this GLHAM program, each exercise must be performed to total muscular failure as per my HIT3 workout protocol. Each workout should be more demanding than the previous one, by either performing more repetitions with the same weight used or increasing the weight (during the next workout) when 11 repetitions are completed. Progressively increasing the resistance is key to hypertrophy.
Glute Reshaping By John Robert Cardillo - Part 1
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Photos: Lauren Anderson Field dedication
Members of the alumni team included (from left) Sara Jean Higgins, Courtney Bowker, Curren Leahy-Lonigro, Riki Anderson Rubin (Lauren’s mother), Megan McLaughin, Carly (Lysik) Ciarletto, Crystal (Valla) Penders and Lindsay (McCumber) Grass. PHOTO/JOHN CARDILLO Superintendent Carol Cavanaugh was one of the guest speakers. PHOTO/JOHN CARDILLO Participants watch as the ceremonial first pitch heads toward the catcher. PHOTO/JOHN CARDILLO A Hillers player connects with a pitch.
The Shredded Nutrition Diet By John Robert Cardillo
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The Shredded Nutrition Diet By John Robert Cardillo
To understand the benefits of intermittent fasting, we must first understand how the body uses macronutrients. To do that, it’s best to take a look at our distant ancestors. Let’s say you could take a ride on a time machine back to the age of our hunter-gatherer forebears. Once you stepped off the time machine and took a look at your ancestors, you would be shocked to see how impressively built they were.
How HIT3 Training Causes Muscle Growth By John Robert Cardillo
You are here Home › How HIT3 Training Causes Muscle Growth By John Robert Cardillo How HIT3 Training Causes Muscle Growth By John Robert Cardillo
How HIT3 Training Causes Muscle Growth. By John Robert Cardillo
How HIT3 Training Causes Muscle Growth. By John Robert Cardillo Positive Concentric Failure The First Principle of HIT3 training is performing a set of exercise until the muscle being worked is unable to perform one more full rep because it’s reached positive/concentric failure/exhaustion. Training heavy and to positive failure requires a muscle to increase its strength to be able to complete more reps on your next workout. Strength increase is followed by muscular size increase.
What Is the Goal of HIT3 High-Intensity Training? By John Robert Cardillo
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What Is the Goal of HIT3 High-Intensity Training? By John Robert Cardillo
Print What Is the Goal of HIT3 High-Intensity Training? By John Robert Cardillo The meaning of “intensity” is the effort being exerted to perform a specific task. The meaning of “HIT3 HI-Intensity Training” is the extreme degree of an all-out effort being exerted against heavy resistance during the performance of an exercise by training to positive, negative and static failure. I personally believe this is the single most effective method of increasing strength and muscular size.
How Much Money Can Personal Trainers Make? By John Robert Cardillo
You are here Home › How Much Money Can Personal Trainers Make? By John Robert Cardillo How Much Money Can Personal Trainers Make? By John Robert Cardillo
How Much Money Can Personal Trainers Make? By John Robert Cardillo
How Much Money Can Personal Trainers Make? By John Robert Cardillo In the past, when my company employed over 800 personal trainers, I would often pose the following question to them: Why do professionals such as lawyers, doctors, accountants, engineers, architects, and chiropractors charge $150 to $700 per hour, while personal trainers can’t demand such rates?
What Makes a Great Trainer?
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What Makes a Great Trainer? By John Robert Cardillo
About 90 percent of today’s commercial gym trainers are “workout enthusiasts” who are committed to working out as part of their lifestyle and arrive at the decision that they want to make a career out of their chosen hobby and therefore become personal trainers. Most, if not all, are self-taught by reading exercise information in magazines, on the internet and through social media.
Can Delayed-Onset Muscle Soreness Be Avoided? By John Robert Cardillo
Can Delayed-Onset Muscle Soreness Be Avoided? By John Robert Cardillo Muscle soreness is a result of muscle damage. After a high-intensity workout, there is delayed-onset muscle soreness (DOMS) because of the neuromuscular damage caused to the nerves connected to the muscle fibres stimulated. Therefore, soreness is experienced one to two days later, usually peaks on day 3 and then starts to subside by day 5.
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