The Rugby Fitness Routine

One of the most interesting athletic competitions in the world today is rugby. It takes a lot of wits to win the game. Rugby is a most enjoyable sport that requires a lot of serious conditioning too. Many who play it would argue that for the most part, they spend an even bigger amount of time working on their physique.

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The main principle in maintaining a rugby-worthy frame is to bulk up. Here are a few elements that are simply indispensable to the rugby fitness routine.

1. Pump a lot of iron. Rugby players are also body builders. There simply is no other way to maintain a hulky frame but to beef up. Muscles get big because of them undergoing resistance that is greater than the normal weight of human limbs. There simply is no sense in doing free weights if you are a rugby player. Quite frankly, if you are not bent on lifting weights, maybe rugby is not the right sport for you.

2. Use the medicine ball a lot. The medicine ball has proven to be a perfect tool for familiarizing the body with the dynamics of using an external object to do work, which is also typical in ball handling sports like football and even basketball. This trains the body to attain stability and balance, and it also adds flexibility to the torso.

3. Run the field. Rugby is about carrying the ball and barging through opponents. Your strength may be your biggest asset, but if you can’t run, then that makes it one degree easier for your opponents to beat you.

Wallabies World Cup Training Camp
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These methods are inclusive in a rugby player’s routine, and ultimately these will help you become fit enough to be in the game.

My name is Jack Bonner. I am currently working on my degree in finance here in Arizona. I am also a huge fan of rugby. Read more about my other interests on this blog.

Core Meltdown: Exercises For a Powerful Core

The core muscles are located in the abdominals and lower back. The core itself is more or less a new-age term that bodybuilders in past decades never used. As physical training evolved, the importance of the core was recognized. Physical trainers have begun to see how the body stabilizes and itself and where much of a person’s power comes from. Yes, from the core. Here are a few exercises for a stronger core.

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This is the prime exercise for a strong lower back. The important thing to note when performing deadlifts is that you have to engage your core and keep a straight back. Not only does a deadlift strengthen your back, but it also works out almost every other body part, including your wrists.

Russian Twists

Russian Twists are exercises that work the obliques of the abdominal muscles as well as the abdominals themselves. By twisting the body and engaging the sides and lower abs, you can harden the core and take one step closer to the abs you’ve always wanted.

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No matter the variation, planks are always amazing core exercises. Holding your body in a plank position tenses shoulder, arms, chest, legs, and of course, core muscles. If you’ve gotten stronger and an ordinary plank bores you, then there are many other ways to spice up the exercise.

Hi, I’m Jack Bonner, and I love everything about fitness. Follow me on Facebook for more tips on how to improve your health.

Winter Has Not Come Yet: The Long Wait For Got Season 7

I am pretty sure that most “Game of Thrones” fans cannot wait for winter (and spring) to be over. After all, it has been more than six months since season 6 ended, and the series’ legions of fans wanted more, especially now with no book to placate their yearning for what’s transpiring (and not) in Westeros. With season 7 due this summer—no official announcement has been made yet by HBO regarding the date, but leaked report suggests a June 25 premiere date)—fans just have to content themselves with what they can scour online.


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I do suggest, however, that fans practice vigilance when reading any updates regarding our beloved series. Spoilers, or should I say speculations, abound online. And as much as I want to know now if the remaining Starks have finally reunited or if Daenerys has arrived successfully in Westeros, I refuse to click that spoiler-full link. I suppose one of the many reasons GoT remains a very successful series is that fans eagerly anticipate each episode regardless of the multitude of spoilers available online.ep60-ss11-1920

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Now, if you are looking for ways to pass the time before season 7 begins, here are some suggestions:

Relive the tale once more by re-watching seasons 1 to 6. I know many fans do this, probably looking for hints or clues about future episodes.
Read the books. I think many fans have yet to read George R.R. Martin’s masterpiece. Now is the time to start. I believe one cannot fully appreciate GoT without reading the books.
Look for a new show to watch. HBO has a full lineup of programs for fans suffering GoT withdrawal. Streaming giant Netflix also has new and returning shows to offer. But among the many programs meant to address one’s GoT fix, “Vikings” is your best bet for an epic narrative.

Hello, Jack Bonner here. While my studies and part-time work eat up my schedule, I do take time to watch my favorite show – Game of Thrones. Follow me on Twitter for spoiler-free updates.

The Other ‘Friends’: Recurring Cast Members That Made Us Laugh Nonstop

“Friends” may have ended more than a decade ago, but its wit and story still makes some (or most) of us laugh like there’s no tomorrow. Aside from our beloved main characters, there were recurring roles that made the show a bigger hit. Here’s a quick look on some of them.

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Frank Junior

This oddball was, undeniably, related to the great Phoebe Buffay. He was Phoebe’s weird half-brother, which kind of explains their relation. His weird, shocking lines made us love him more. Who wouldn’t forget when he shouted, “My sister is having my baby!”? I almost choked the first time I saw that scene!


Oh. My. Gawd! It’s Janice! She’s lovingly irritating, and we all knew why. Her love for Chandler was something that always made us do a facepalm, and her brief relationship with Ross made all of us laugh out loud. Her character was brilliant, and she’s something we can’t shake off our minds that easy.


The barista at Central Perk has a name. Gunther was always present, with his eyes glued to our Rachel. Remember that time he bought Rachel’s “cat” for more than a thousand dollars? Well, I bet that was an act of unconditional and creepy love.

Jack Geller

Jack Geller, the father of Monica and Ross, was the dad you always wanted to have but would be embarrassed to be seen in public with. He made scenes way funnier than planned with his inappropriate remarks.

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Mike Hannigan

It’s Crap Bag, the husband of Princess Consuela Bananahammock! Mike was surely the perfect fit for Phoebe, and we all loved how he stood up for her no matter what the situation was. I believe he came on the show a bit too late, but he’s better late than never!

I’m sure you miss “Friends” just like I do. Now, let me look for my boxset and indulge in a few episodes. Bye!

Jack Bonner here. I’m a college student from Arizona taking up finance. When I want to unwind, I binge-watch one of my favorite TV shows, ‘Friends.’ Check out my blog for more TV trivia.

Rugby Basics: The Different Positions And Their Roles

Before the game took off and had its own set of rules, there was no limit to how many players can join in a game of rugby at a time. Eventually, as the game became widespread, a fixed number of players became necessary. This allowed players to pick their preferred positions and develop particular skill sets. Now, the official number of players in a rugby game is 15 and they are grouped into two major groups:

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Forwards are usually the heavier and bulkier players because these positions require strength and endurance. In a team, there should be 8 forwards: loose and tight props, a hooker, two locks, two flankers, and the number 8. The first three occupy the front row in a scrum. The goal in a scrum is to bind together to push back the opposing team. In the second row, the two locks complete the “tight five”, the collective term for the 5 players that should be tightly bonded during a scrum. The back row consists of the two flankers and the number 8. The flankers have one arm around each of the lockers while the big number 8 binds the two lockers together with both arms.

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The backs are the more agile members of the team and there should be 7 of them. These are usually the smaller and faster members and they tend to be more elusive and difficult to catch. The goal of the backs is to find the hole in the opposing team’s defense. Backs need to be good at handing the ball and they need to be able to run. There are two half-backs: the scrum half, who links the forwards and backs and the fly half, who is the one calling the shots. The other backs are the three-quarters and the full back. The latter is considered to be the last line of defense.

Hi, I’m Jack Bonner and my sport is rugby. Follow this Facebook page for more interesting insights and articles on rugby.

Rugby Basics: The Core Skills

Like any other sport, there are certain skills you must possess and hone to become a better player. It’s not enough to be good; you have to aim to be the best you can be. Here are the core skills you need to learn to be a pro Rugby player:

Ball handling

From how to grip the ball properly, to passing and catching the ball, mastering these basics can make all the difference. Practice a firm two-handed or one-handed grip on the rugby ball and do some drills for catching and passing. Whatever position you’re in, you have to be adept in these basic skills.

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You have to be fast but you also have to know when to slow down. Proper control and balance is a must for a rugby player. Focus on the key running skills like acceleration, deceleration, and changing directions.


A player should know a variety of ways to tackle their opponent by practicing the techniques in different situations. This is highly important and each player should be competent even in one-on-one scenarios.

JOHANNESBURG, SOUTH AFRICA - JULY 25: Willie le Roux of South Africa tackled by Charles Piutau of New Zealand during The Castle Lager Rugby Championship 2015 match between South Africa and New Zealand at Emirates Airline Park on July 25, 2015 in Johannesburg, South Africa. (Photo by Ashley Vlotman/Gallo Images)
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Practice games and actual games are vastly different so it’s a good idea to train decision-making skills as well. Being able to make decisions while under pressure can be crucial to the results of the game.

Hello! I am Jack Bonner and I love playing Rugby. Follow this Twitter account to know more about the sport and other tips and tricks to play the game.

A Guide to Forensic Accounting

A relatively unknown yet important sector of the financial industry is forensic accounting. This area uses financial knowledge in the application of law. Forensic accountants are relied on as key experts in criminal negligence cases, which can involve minor infractions such as tax fraud to global concerns like industrial espionage.

It is a highly specialized area of accounting that requires professionals to constantly be ready for pending or anticipated cases. It is typical for these experts to be called to court and explain – in a clear and simple way – the facts of the case. Accounting is a difficult topic to understand and lay people often find it challenging to keep up with all the jargon. As such, effective forensic accountants are those that are able to communicate their expertise in a concise manner. They should also have a basic, if not intermediate, knowledge of the law.


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Forensic accounting involves two areas. The first is support. Accountants assist the legal party in determining any financial damages and presenting them in legal disputes. The second involves investigation. Forensic accountants must thoroughly review the case and determine the extent of the alleged crime.

It must be noted that forensic accounting does not limit itself to criminal cases. This service can also be applied to any civil matter, including divorce. Disputing couples can hire a forensic accountant to assure no assets are being withheld in a marriage dissolution case.

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While a small sector, forensic accounting is a highly respected area of finance.

Jack Bonner has aspirations to be a forensic accountant after he completes his degree in Finance. Learn more about him by liking this Facebook page.